Cannot get a tricep..The battle that cannot be won

[Gaspari1255]

I think my biceps are pretty decent. Whatever I do, I cannot get a tricep. I have tried everything from hitting the tri's 3x,2x,1x a week and have zero success. I've tried doing sets of 6,8,10, even 20..and still nothing. I've tried Weighted Dips, Close Grips, Over The head dumbbell, kick backs, skull crushers, rope pull down, reverse pull downs. Threw tri's in with bi's,chest,shoulders...still nothing lol. It's been an on going battle for about two years now. My uncle was a big bodybuilder back in the day and he had the same exact problem. So should I just suck it up and accept the fact that genetics are a beotch or is there anything else I can do?

[smokeyd]

try jm presses, google or youtube it

[Ronnie Rowland]

How many sets are you doing when training the tri's once a week?

It sounds like genetics but you can still make further gains.

BY THE WAY-GREAT BICEPS!!!!

[DSM4Life]

Do you honestly feel a good pump after working tricepts ?

[Gaspari1255]

Currently, I am hitting them once a week. 3 sets of 5 different exersizes. Thanks for the bi compliment.

And yes, I feel a great pump after hitting tri's which is bizarre because no matter how hard I hit em, I get nothing. effing genetics!

[Jfew44]

When you say you are hitting them once a week, does that include chest or shoulder day? For example, if you are doing chest on mon, shoulders on wed, then tris on fri, you are really working them 3 times. Also, what are you working out with tris?

[Gaspari1255]

Routine=

M: Legs, Ab's
T: Shoulders, Traps, Triceps (Cardio)
W: Rest
Th: Back, Bi's,Forearms, Ab's
F: Chest (Cardio)
Sat: Rest
Sun: Repeat

[Darksyde]

that is odd if you really are trying everything and really going for it. and getting proper nutrition and all that jazz. all i can say is i have found bb\db skullcrushers at varying angles and two hand behind the head DB press to be best 'isolation' exercises for triceps, with weighted dips and cgbp the best compounds for them. form is important too, not short changing the ROM.

[Jfew44]

I would consider adding a couple of tri exercises on your chest day after working chest. Switch it up a little tho. For example, on your shoulder/tri day, do sets of 6-8 heavy weight and on chest/tri day, stick with 10-12 reps. I've found that close-grip bench is the best overall tri builder. Good luck tho

[Gaspari1255]

All the advice sounds good and I'll give it a shot. Hell, what do I have to lose? lol...Thanks for the help guys.

[SmittyTheOX]

What does your chest workout look like?

I suffered the same problem when I switched to PowerLifting. My tris were the weak point in my bench.

By focusing hard on heavy compound movements involving the tris, they were forced to come up. I can be more specific but show us your chest program first.

[binder]

what weight are you using on your exercises and are you continuously moving up in weight for your tricep workouts? if you are staying the same weight then you won't really gain.

you can blame genetics for a small amount but genetics can be beaten real easily with dedication. my entire family is tiny and so was I. I was 120lbs until i decided i wanted to be a competitive bodybuilder. now i'm rocking in the 170's and still gaining.

[Gaspari1255]

chest:

4x10 Incline Db
2x10, 2x8, Flat BB
4x10, Decline BB
3x10, Incline DB Flies
2x10, Cable Cross Overs

[rockinred]

My recommendation to you is to stay with heavy as possible core tricep exercises..... stay away from kick backs and those kind of things.... cable pull downs to warm up and then hit the metal plates on them.... keep moving them up with weight too (every week, push for a heavier weight)... skull crushers will be your staple bb/db (the best one for mass), close grip press, weighted dips..... also take a look at your other routines in your workout...make sure you stick to heavy compund exercises...military press, bench press, squats, deadlift....

also your bis look good... looks like part is genetics, I see your build often, and the other part is looks to be that when you were younger you probably use to have a db in your room and you would curl that every day all the time....am I right? now you are getting going on lifting and your tri is playing catch up. keep after and eat some more for size.

for the most part everyone suggested this above

[Gaspari1255]

You pretty much hit the nail on the head. In 7th or 8th grade, I got my first bench press/curling bar. I would curl/bench constantly. I believe all the curling has helped my bi's out, but like you said, the tri's need to catch up.

[RJstrong]

My recommendation to you is to stay with heavy as possible core tricep exercises..... stay away from kick backs and those kind of things.... cable pull downs to warm up and then hit the metal plates on them.... keep moving them up with weight too (every week, push for a heavier weight)... skull crushers will be your staple bb/db (the best one for mass), close grip press, weighted dips..... also take a look at your other routines in your workout...make sure you stick to heavy compund exercises...military press, bench press, squats, deadlift....

also your bis look good... looks like part is genetics, I see your build often, and the other part is looks to be that when you were younger you probably use to have a db in your room and you would curl that every day all the time....am I right? now you are getting going on lifting and your tri is playing catch up. keep after and eat some more for size.

for the most part everyone suggested this above

Solid advice here... my best results have always come from heavy close grips and skull crushers. Some good powerlifting tri exercises that have worked well for me... 3-5 board bench press, rack lock outs, JM presses. Gotta go heavy... I prefer my work sets on these power movements in the 3 set range for triples or reps of 5. Good luck bro just keep at it!!!

[Gaspari1255]

Yeah I think i'm just going to go super heavy. Probably 3 sets of 5 reps for all tricep exersizes. I'll increase weight every two weeks or so. Like I said, I have nothing to lose ha. Would using a 5x5 pattern for all Tri exersizes be beneficial?

[binder]

increase weight or reps every week

weeks i can't increase weight i'll tack on a few reps then the folllowing week go back to my normal reps then up the weight.

5x5 should work. i have gotten into a 4x6 thing lately so i do it. still doing 24 sets total verses 25 sets so it's about the same on number of sets.

[green22]

Use movements that get you the best pump in the tris.

[Deltasaurus]

what works for other wont always work for you find what works for you. this is what has worked for me
Weighted Parallel bar-dips
Bench dips with weight also
Close Grip Bench
Rope Pull downs on your knees
1 handed D-handle pull-downs
Reverse Grip Skulls

thoes seem to work well for me also i do tri after shoulder Pressing exercises and i dont do to many sets maybe 12 with 3 exercises 4 sets in each and make sure u get proper rest?

Is your just Big or Shoulders? they can take over the part your tricep usually helps and do more work so your tri's get less exercise. like doing close grip Milt Press Does more Tri oppose to should as does closer grip benches.

[AdamGH]

Currently, I am hitting them once a week. 3 sets of 5 different exersizes. Thanks for the bi compliment.

And yes, I feel a great pump after hitting tri's which is bizarre because no matter how hard I hit em, I get nothing. effing genetics!

so 15 sets to triceps a week.. plus your chest and shoulder routines that have some tricep work with the movements. seems a bit much imo.

[Ronnie Rowland]

Currently, I am hitting them once a week. 3 sets of 5 different exersizes. Thanks for the bi compliment.

And yes, I feel a great pump after hitting tri's which is bizarre because no matter how hard I hit em, I get nothing. effing genetics!

Like green stated-"Use movements that get you the best pump in the tris".

My sugggestion to you is try reloading with only 9-12 sets total for 2 weeks using 3 different exercises. Drop back to 6 sets for 1 week during a deload and see what happens.

[Gaspari1255]

Yeah I'm going to knock it down to 4 direct tricep exersizes. Skulls, CG, Over the Head DB, and Rope Pull Downs. I'm going to go really heavy for the next 4-6 weeks and see how everything goes. My shoulders are pretty good, good width and putting nice mass on delts. Thanks for all the help, much appericated.

[fattymcbutterpants]

ive really noticed that weighted bench dips really kill my triceps. I will do one set of bodyweight then one set with 45lbs then another set with 90lbs and finish them off with 135lbs if ive got it in me at that point because its normally one of the last things i do

[Gaspari1255]

I've been going heavy as fvckkkk for almost a month and getting a little something, nothing great but its a start...Thanks for help my dudes

[rockinred]

there you go lil brother... keep hammering them hard... good job.

[natureboy]

I can see you have made some improvement!

[swol_je]

looking better in the tris. keep it up

[clockwork_killer]

can see it cumin mate keep it up

[binder]

nice progress!

that looks like a tricep clear as day to me! keep it up and you'll have beefy triceps!

[jg42058p]

try doing close gripped bench press, where you keep your hands only 10inches apart, aligned on the center of the bar. Try it with heavy weight where your doing 3-5 reps...
do about 5 sets of that and then try doing 5 sets of skull crushers doing 6-10 reps. works great for me... I only do 10 or so sets which is enough to give me progress

[jimmyinkedup]

try pushdowns with revolving v bar. i put my hands in close to top actually pacing thumbs on the flats right next to where the bar rotates. i rotate thumbs all the way out at top of chest and as i push down i rotate them all the way in. almost feeling like in over exaggerating the rotation. this bar has really helped my tri shape, and i believe size as well. i use mostly free weights but love this exercise and bar.

[jimmyinkedup]

Awesome progress btw... congrats

[g0dsend]

ive really noticed that weighted bench dips really kill my triceps. I will do one set of bodyweight then one set with 45lbs then another set with 90lbs and finish them off with 135lbs if ive got it in me at that point because its normally one of the last things i do

Thats the key, those blew my triceps up... and of course with the help of test

[swol_je]

Ive been doing hany;s fst-7 and some of the different things for tris are nice!!! I really like the flexing for 30 sec and stretching for 30 sec after the 7 sets. Im definitely a fan

[mx3]

I would never go over 12 sets for tris or bis. I normally swith it up and go 9 sets for a couple wks then 12 sets for a couple wks. anymore than 12 sets for any muscle besides legs is overtraining imo and that is probably the reason your not making good progress on your tris. like said above use mostly staple movements (weighted dips, skull crushers, close grip bench, and 1 cable movement such as pushdowns) you can do 3 exercises with 3-4 sets or you can do 4 exercises with 3 sets. when I first started out I was doing 16 sets for everything, I was overtraining and underdeveloped. I lowered my sets to 12 for large muscles and 9 sets for small muscles IE:tris and saw a huge improvement immediately, more is not better just make sure you take your sets to failure and use a 6-10 rep range (heavy). and of course eat like a horse.

[Gaspari1255]

Bump...Still nothing. I started doing Reverse Grip Bench on the smith machine for the first time a few months ago. All my tricep exersize went up in strength but still no mass...Any other final suggestions?

[rickrick55]

have you ever tried doing drop sets? supersets? anything along those lines?