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whats up everyone. ive been lifting for about 4 years seriously now. i like the way my chest, delts, bi's, back and legs look and gro. BUT....my tri's suck. i know a lot of it is genetics but come on. there not growing at all. can everyone that has a hard time getting there tri's to grow post some of your work out routines that worked for you? id really appreciate it. casue this is driving me crazy. thanx
How about posting your workouts and we can see where there is room for improvement.
these are the last 2 work out routines ive been doing. i did one for a few months and then went to the second.
work out 1 work out 2
sun legs legs
mon off off
tues chest chest/tris
wed back back/bis
thur shoulders shoulders
fri off off
sat bis/tris bis/tris
my workouts have been the same lately, the only difference has been me trying to get my tris to grow.
when i work tri's after chest i usually do skull crushers, rope pull downs, weighted dips
when i work them with bis i usually do skull crushers, rope pushdowns, and superset weighted dips and kickbacks.
This is my split
day 1-back
day 2-shoulders
day 3-off
day 4-legs
day 5-chest
day 6-bi's/tri's
For bi's and tri's I'll do this
close grip bench 3 sets of 8 (with 2 warm-up sets)
overhead dumbell extensions (both hands on one db) as heavy as you can go for 3 sets of 8
v-bar pushdowns 3 sets of 8
single arm reverse curls (arms are positioned like doing a curl, but you pull down to full extension) 3 sets of 8
bi's
long straight bar 3 sets of 8
single arm preacher curl 3 sets of 8
hammer curls 3 sets of 8
isolation curls 3 sets of 10-12
Hope this gives you any help, I'd only work bi's and tri's once a week. What does your bi/ tri workouts look like?
are you a hard gainer when it come to your tris???
no, I've just discovered that the more I abuse them the better they grow. I naturally have large triceps.
only thing that has ever made my triceps grow are dips
I've yet to find an isolation exercise that actually make my tris get stronger or bigger
So everything else is growing but your tris?
You can try training them twice a week or increase the rep range to 8-12.
what about shocking principles. drop sets, supersets, giant sets, static contractions, etcc..... i also like to flex my tris for 30 seconds inbetween each set
I don't know if you're into PLing at all, but i started up WSB a few weeks ago and my Tri's are responding beautifully, only thing i change is that i only do 3-4 hardcore sets per workout for Tri's, changin the exercise every single week.
Of course, only prob with WSB is that other body parts will suffer.
My problem was always isolating my triceps. I recently started with a new excercise and it's working out pretty well.
I lay on my back on a bench with a light dumbell as if I'm going to do dumbell benchpresses (arms streight up in the air with the dumbells paralel to my body). I lower the dumbell down to my head and raise it back up, leaving my upper arm as streight as possible.
I do the movement slowly, to stress the tricep as much as possible and so I don't knock myself in the head trying to do it too fast.
I suggest starting very light. I start with 20 lbs. in each hand. That movement puts a lot of stress on the elbow joints, the ligaments that attach the arm bones together, etc. After a set of 10 with the 20's I go to 30's. So far, I can't do a set of 10 with the 30's yet. I also don't do any more than 3 sets. I may move up to 4 sets because I seem to recuperating pretty quickly, but I don't want to hypotrophy.
Hope that helps.
On My Experience For Tri's The Best Are Kickbacks But With The Ez Curl,, Kinda Doing Like A Skullcrusher But You Sling The Bar Back And Out So When The Bar Comes Back Down Its Coming Towards The Top Of Your Head .. Kind Of Hard To Explain But It Works