Sore triceps!!

[Blueindian]

Idk if I'm over training or what, but my triceps are the only muscles that are getting sore after workouts not even legs are sore!!! Any thoughts??

[-KJ-]

Cant really comment without diet / workout bro...

Also supps would help! is it both tris or just 1?

[Blueindian]

Ok so I'm not gonna lie my diet isn't up to par! I do know what I'm supposed to eat but with to kids baseball an gymanastic practices its not always so easy to get it right! I do eat healthy for the most part lots of chicken an tuna with veggies an fruits an egg whites for bfast.
Triceps
Over head tricep extensions
Skull crushers
Bent over overhead extensions
Alternating reverse pull down/push down
Single arm reverse pull downs
The only supplement wld be whey protein!

[-KJ-]

Ok not blasting your diet but cooking in advanced and having meals ready will help you.

To your problem..... OVERTRAINING Triceps. 5 exercises and Im assuming 3 sets. thats 15 sets weekly for triceps. Way too much.
Not to mention triceps are hammered on chest day if you lift heavy.

Do you work triceps with chest or shoulders or a day on their own...?

[RipOwens]

Ur triceps also need to recover in order to grow.

[Blueindian]

I totally understand about the diet! No offense takin! An I do them with chest if not they burn out before my chest (if worked out on a diff day)!!

[-KJ-]

I totally understand about the diet! No offense takin! An I do them with chest if not they burn out before my chest (if worked out on a diff day)!!

Ok post up your chest routine... And the order of exercises!
We can take it from there. We will reduce your sets though and yes rest is so important! Muscle fibres are broken down when we train and repair and grow when we rest.

[Blueindian]

Ok post up your chest routine... And the order of exercises!
We can take it from there. We will reduce your sets though and yes rest is so important! Muscle fibres are broken down when we train and repair and grow when we rest.

My chest is lacking so it hit it twice a week!
1st chest
Incline bench 12/10/8/6/4
Db incline flues 12/10/8/6/4
Db flat bench 12/10/8/6/4
2nd chest
Cable flyes middle ss/diamond push-ups to failure
Cable flyes from bottom position ss/uneven push-ups to failure
Cable flyes from top position ss/level push-ups to failure
All push-ups with feet on bench hands on db in the diamond position then with hands in an uneven grip then with both hands on a db

[-KJ-]

And ur workout for triceps? Bro this is overkill IMO

Again chest may be lacking due to diet and all those flys wont being it up.
Stuck to a general mass routine if you are bulking and want size!

I'd recommend:
Decline/flat bench-couple warm up sets and 3 working sets 8 reps max.
Flat/incline DB press 3 work sets
DB or cable flys 3 work sets.

Slow negative 3 seconds and explosive positive. Keep the weight moving and increases TUT.

As for triceps.
Dips 3 sets t failure
Skull crushers 3 work sets
Rope extensions or some form (if needed)

High intensity throughout chest and triceps should be fried!

On chest go absolute failure. Add in negatives if you have no partner do some partials(with Dumbbells) to finish!

Sometimes cutting back training is the way to grow.

[cj111]

I recently started doing triceps on shoulder day instead of chest day, and liking thus far. I mean you can do what you want, but this is just my 2 cents.
Someone already mentioned you don't need 5 exercises for triceps, that's way over kill, 2-3 tops, 2-3 working sets per each, warm up set each exercises.
Dips, skull crushers, or close grip bench( I like it on the smith ), can really control it and feel it in your triceps I find.
If you choose to do tris on chest day , do all chest then your tris at end with 2 exercises, maybe 3.. If you go hard to failure on 2 exercises or 3 its all the work you need on your tris, since they are already getting worked with your chest.

Maybe try switching the way you work chest, you work light and proceed to heavier, by the time you get to your heavy set youre already fatigued.
Warm up, (thoroughly) and jump into your heavy set and go to absolute FAILURE! then work your way back up the pyramid.. This has worked for me lately, so it might just work for you to!

Best of luck

[molok]

Ok so I'm not gonna lie my diet isn't up to par! I do know what I'm supposed to eat but with to kids baseball an gymanastic practices its not always so easy to get it right! I do eat healthy for the most part lots of chicken an tuna with veggies an fruits an egg whites for bfast.
Triceps
Over head tricep extensions
Skull crushers
Bent over overhead extensions
Alternating reverse pull down/push down
Single arm reverse pull downs
The only supplement wld be whey protein!

Overtraining triceps, thats way too much. I do 3 exercises, maybe 4 on triceps once a week (that would be 3 sets, 5 on anything below 4 exercises). To be honest, i work them out less than maybe other body parts but i take into account i use them on my chest day. I train arms after chest day so i have the use of tri's to get the most out of chest day. Im no monster but light and right has worked for me more than heavy and/or 5+ exercises on tri's.

[riotz0r]

Definitely overkill bro... I almost think its overkill for just the tricep routine and that's not even counting the chest work out... It also depends if your on gear or not, you can do a lot more sets and reps when on gear... If your natty I wouldn't suggest any more then 10-12 sets for a large muscle group and 7-9 for a smaller, assuming your staying in the 8-12 rep range but I'm sure everyone has their own opinion on this.. If your diet isn't on point then I would say even less then that because your body won't be able to recover...

[Blueindian]

Thanks for all the advice!! I have cut back on tri exercises an its helped with my chest exercises!! I just have tons of energy at the gym since I've been on gear!! But I guess it's true less is more sometimes!!

[tigerspawn]

You’re definitely over working your triceps. They are a rather small muscle group and don’t require very many total sets in order to get good work out. I have my clients do 3-4 exercises 6-12 reps. This seems to give them the best results.