For triceps

[Win369]

what is the best train, reps and variatons for triceps ? i used to train them with barbell and cable. take 3 sets with 20 reps for each sets...

still need more advices. thanks.

[amcon]

from this months release of muscle & fitness... feb 2009

pg 82

*they say this is a mass work out for the tri---
close grip bench press - 4 sets, 6 to 10 reps
weighted dips - 4 sets, 12 - 15 reps
skull crushers on a incline bench - 3 sets, 6 - 10 reps

or

*long head focus ---
incline over head roap extension - 4 sets, 10 - 12 reps
one arm over head dumbbell estension - 4 sets, 8 - 10 reps
lying tirceps extension decline(skull crusher i belive)- 4 sets, 12 - 15 reps
pressdowns - 3 sets, 12 reps

or

*lateral head focus---
pressdown - 5 sets, 12 - 15 reps
reverse grip bench press - 4 sets, 10 - 15 reps
cable kickbacks - 3 sets, 8 - 12 reps
close grip push ups - 2 to failure

or

*medial head and seperation ---
one arm reverse grip pressdown cable - 4 sets, 15 - 20 reps
one arm reverse grip bumbbell ling triceps extension flat bench - 4 sets, 15 - 20 reps
reverse grip kick back(your guess is as good as mine how to reverse the grip) -3 sets, 8 - 12 reps
triceps dips 3 sets to failure
over head cable extensions - 3 sets, 12 - 15 reps


they suggest you do them week one - four... then go back and make a decision where you are lacking and focus there... me i say hit the first one and then vary the last excersize to your liking

hope that helps

[bodybuilder1107]

i do behind head dumbell press and push downs with full range of motion then finish a burnout with dips they are sore for like 2 days

[POPS]

I do skull crushers w/barbell supersetted with close grip for 3 sets/8 then cable push downs suppersetted by reverse pushdowns for 3 sets/10 . My tris on fire when Im done!

[Win369]

which one is the best, do high reps like 20 reps for each reps or superset train?

[POPS]

its not that I do not love training, but Im not one to spend hours in the gym. For me Id rather do quality than quantity. Try doing sets for 8-12, good weight with perfect form. If a certain weight is too light /heavy adjust accordingly. Try doing the reps with a slow and controlled movement. If you go this route, I dont think 20 reps are necessary. The last thing you want to do is overtrain.. Try supersetting for a week and if you like it stick with it. You should be amazed by the pumps you get and how much more time you save with good results.

[DCB83]

Incline tricep extension.
I let my arms fall as far down as possible before extending...so good

[Darksyde]

keep your sets at around 8 reps, do skullcrushers, close grip bench, 2h overhead dumbell press, dips. full rom always.

[Win369]

thanks to you all...