i need serious tricep help

[thebouncer]

Not sure what to do different. my triceps are seriously lacking to the point where it would appear like i don't train them at all and only do biceps which is not the case. my biceps grow like weeds even if i cut back on training them but no matter what i do triceps dont seem to respond. i normally hit them with heavy compound movements like close grip bench, weighted dips, and skull crushers followed by some isolation movents like rope pushdowns and overhead extensions. they get stronger i can lift a lot of weight in all of those exercises they just dont seem to grow. i would post some pictures but i dont have a camera. any tips would be appreciated thanks alot guys

[PC650]

what is your exact tri workout reps and all?

[thebouncer]

right now its looking like this
weighted dips 3x6-8
skull crushers 3x6-8
dumbell extension 3x8-10
tricep pressdowns 2x8 then the last set i i lower the weight a little and do as many as i can

[xlxBigSexyxlx]

11 sets for triceps is over-training, or at least for me it is, and many many others.

You'll see here a lot of people do 6-8 sets for triceps...

Also, how often do you work them out?

[thebouncer]

just once a week. i didnt always do that many sets but what i was doing wasnt working so i tried to do more maybe thats not the answer. i used to just do a couple of exercises for them after i got done with my pressing exercises.

[stpete]

I'd throw out the extensions and start your routine with pressdowns 2x15-20.
Then move on to skullcrushers 3x8-12
Then weighted dips 3x6-10

Close grip barbell is good too. And you can load up some weight on that one.

[thebouncer]

ok thanks man ill give that a try. do you think it could be a genetic thing because i use good form and the strength is there but they just dont seem to improve shape or size wise

[PC650]

this is my routine right now, its solid for me

close grip press 3x6-10

weighted dips 3x8-10

pressdowns 3 or 4x10-12

[feeldapump89]

this is my routine right now, its solid for me

close grip press 3x6-10

weighted dips 3x8-10

pressdowns 3 or 4x10-12

Thats about the same routine Im on sometimes i throw in some extensions here and there.

[Okinawa_Power]

I do the following for tri's once a week:

Close Grip x 3 x 10-12
Extensions x 3 x 8-10 depending on the weight I use
Skull Crushers incline bench x 3 x 10-15
Push Downs: x 3 x 15-20
Reverse Push Downs x 3 x 10-20
Dips x 3 x 15-20
One Arm Extensions x 3 x 12-15

For me I feel like heavy weight and lots of reps gets them to grow......

[robofish]

This could be a dumb question but i kinda have the same problem exept its my outer tricep that you really cant see. is there any way to isolate that?

ive been doing kick backs and turning the wrist as i go back

[rock202020]

This could be a dumb question but i kinda have the same problem exept its my outer tricep that you really cant see. is there any way to isolate that?

ive been doing kick backs and turning the wrist as i go back

I have the same trouble man. My inner head is good size....but my outer head lacks and really takes away from my arms. Ive found that if I keep my elbows pinned to my sides on most tricep exercises, I can focus more directly on that outer head. Give it a try.

[higherdesire]

I like reverse grip motions for my outer head. Particularly straight bar reverse grip pull downs or single arm pull downs. the straight bar is a difficult grip but once you have it is no longer a concern. I grip the ends of the bar and allow my hands to seperate from the bar at the last two fingers so they twist a little.