My Triceps are a joke.

[Gaspari1255]

I have done absolutely everything. It's the genetics. My grandfather, father, uncle, cousins, and brother have ZERO tricep. I have done JM Presses, CG Bench, Reverse Grip Bench, Weigted Dips, Skulls, Every type of push down, DB over the head..you name it..ive done it. The odd part is, my triceps are my stongest lifts:

Weighed Dips- 3 plates x 6 reps
CG Bench- 245 x 8
Reverse Grip- 225 x 8

...It's a fvcking nightmare. The back of my arm is as flat as a wall. I've hit tris once a week, twice a week, three times a week still nothing.

Here is my current routine:

M: Chest, Triceps
T: Back, Biceps
W: Legs
Th: Shoulders, Traps
F: Triceps, Biceps (Supersetted)

Do you think that genetics can be so bad at times that a muscle just won't grow no matter what? I don't know what the hell else to do, any suggestions would be excellent.

[Phate]

try going for sets of 12-15 reps, change your volume or intensity

[Gaspari1255]

I've never gone over a set of 12 for compound tricep exersizes. I'll give that a shot. Wtf do I have to lose? lol

[TractionIssues]

I wouldn't say increase the rep, I would say decrease the reps. I used to have the same problem as you until I dropped to doing around 4 reps, which I now do on almost every upper body muscle, and strength and mass has increased much faster. The higher in rep you go the more of an endurance training you are doing. It's also alot more fun to go lift the heavy weights

[yucon92]

cg bench at 245x8 and no tris?sh*t what do you do on regular bench?

[Gaspari1255]

I always do incline first. Fvck flat bench, lol...Incline is usually 240-250 for 8-10...Then I go to flat, usually dumbells but when I do BB its something like 260 x 6-8.

[eatrainrest]

by changing over to high rep for a while then back to low rep would be your best shot.. if not than your at the mercy of the gene god

[Gaspari1255]

by changing over to high rep for a while then back to low rep would be your best shot.. if not than your at the mercy of the gene god

The gene god...love em for my disgusting lat spread..hate him for my non-existant triceps. but whats up with you bro, hows summer? ready to get back to campus?

[eatrainrest]

The gene god...love em for my disgusting lat spread..hate him for my non-existant triceps. but whats up with you bro, hows summer? ready to get back to campus?

im good bro, summers flying by im not looking forward to it lol but my shcedule is sick so cant complain.. how you been still hittin the gym there?

[Gaspari1255]

im good bro, summers flying by im not looking forward to it lol but my shcedule is sick so cant complain.. how you been still hittin the gym there?

Summer is flying by my friend..

[kickinit]

Shock them (change it up, as mentioned above), but could be genetics as well.....

[ninesecz]

Do triceps with shoulders and Biceps with Chest. I started doing this and it is working for me Bigtime!!

[almostgone]

If it were me, I would do as mentioned above and try switching things up (volume/intensity) for awhile instead of continuing the same routine.

AG

[Swifto]

Change volume, intensity.

[ray0414]

post up some pix so we can see if there really is a problem or if its all your mind.

[Johnny Sinn]

Hey bro. A smart man once told me if I want big arms bench heavy. End of story. My arms were 15 in then. Now with a close to 500 lb bench my arms are almost 20.

But looks like too much volume bro. When I do tri workout maybe 6 sets tops.
Every one of those sets is balls to the wall exhausting though. Same for bi.

I do a ton of warmups. If I can close grip 405 for 8 reps. Why waste my time with 315 and 365. You get what I am saying. Warm up and hit it

[Matt]

Genetics do play an important roll here and you do seem to be doing the right things.

Are your arms gaining in strenght???

[Flex Columbo]

pics bro post some pics

[xephonics]

yeah, i'd tend to agree with all of the above, switch from low reps high weight to high reps lower weight, and possibly alternate those with different exercises on the same night.

But, you lack of tris might be personal opinion, so a pic would definitely help us get a better idea.

[anabolicshark]

i had the same problem.
I was a swimmer from very skinny gene tree.
strong but not cosmetic at all.

only thing that helped me was every night before i went to sleep i did DB 20-15-10-5 till failure over head extensions regardless of trained muscle of that day

and I did bi's and tri's individually as a muscle for a day,

m-chest
t-back
w-shoulders
th-legs
f-tri
sat-bi
sunday rest


after 3 months i didnt get a horse shoe but it was a beefed up tri, and thats all I ever wanted at that time.

i always do up to 8 heavy for 3 sets, and burn down 4th set never less then 25reps decreasing the weight by 10 every 5-6 reps... all the way to 5lbs if it takes

[anabolicshark]

i had the same problem.
I was a swimmer from very skinny gene tree.
strong but not cosmetic at all.

only thing that helped me was every night before i went to sleep i did DB 20-15-10-5 till failure over head extensions regardless of trained muscle of that day

and I did bi's and tri's individually as a muscle for a day,

m-chest
t-back
w-shoulders
th-legs
f-tri
sat-bi
sunday rest


after 3 months i didnt get a horse shoe but it was a beefed up tri, and thats all I ever wanted at that time.

i always do up to 8 heavy for 3 sets, and burn down 4th set never less then 25reps decreasing the weight by 10 every 5-6 reps... all the way to 5lbs if it takes