lacking triceps

[jesrr15]

ive been lifting for 5 years and but have never really been able to get good growth out of my triceps. i work alot of mass building excercises into my arm days but cant seem to get a good combo to get any growth. anything out of the usual that might help?

[kaberle_15]

List your stats and training routine please

[jesrr15]

warm up with close grip push downs or close grip bench press depending on how my shoulders and chest are feeling
3 sets 15 reps
skull crushers
4 sets first warm up 12-10-10-8
over head dumbell extension
3 sets 12-10 reps
kick backs using all three wrist positions
3 sets of 30

but i switch it up quite often about every 3 weeks or so

[jesrr15]

stats are 6'3 225 or do you mean how much weight im lifting each set?

[kaberle_15]

Have you ever done drop sets or supersets for tri's? Those can really help you tear down the tissue more.

[NewlyDesigned]

If you've been doing close to that routine for 5 years, maybe its time to switch your routine. Try dropping your rep range from high reps to low reps of 8-6-4 or somewhere around there. I usually switch up my rep ranges or training techniques once every couple months and I find it helps stimulate more growth in the muscles because they have to adapt. For example one month i may be doing BB for chest and then the next I may switch to DB's.

[youngNhungry]

constant change is crucial. I try to never do the same routine i.e. order, excercise, poundage, reps, machine, free weight, etc. with those six variables alone, I find that there are endless ways to switch it up and shock whatever muscle group into growth.

[spiromik]

do the negative bit of the exercise slow... 3-4 seconds...