Triceps can't get a burn?

**Coolhand5599** · 03-15-2012, 03:21 AM

I have no visible triceps my arms in general are way behind the rest of me. I have never been able to get a burn and I am never sore the next day. They are getting stronger without doubt but still no size. My workout is as follows

V bar push down 3x10 @ 60 lbs
Str8 bar push down 3x10 @60
Rope push down and lock out 3x10 @ 35
Machine push down 3x10 @ 80

Any suggestions?

**marcus300** · 03-15-2012, 03:27 AM

All your doing is pushdowns no wonder!

Get doing some weighted dips, skullcrushers, overhead dumb bell extentions, close grip bench press etc

Start doing some power movements with free weights and your arm size will explode

**baseline_9** · 03-15-2012, 03:30 AM

Try
Straight Bar push downs ... 2 working sets beyond failure
Heavy bench dips ... 2 sets beyond failure
Over head DB ext ... 2 sets (both drop sets)

Drop the volume and up the intensity....

If your not sore after that then your not training with enough intensity...

Full ROM, to and beyond failure, no swinging (unless used for extra reps at the end of a set)

**Coolhand5599** · 03-15-2012, 03:31 AM

Thank you, what would you suggest as a tri workout plan?

**stpete** · 03-15-2012, 08:16 AM

Exactly what marcus and Baseline said...I'm a big fan of skullcrushers and close grip bench in particular.

Try everything they mentioned. Can't go wrong.

**baseline_9** · 03-15-2012, 08:30 AM

Originally Posted by stpete

Exactly what marcus and Baseline said...I'm a big fan of skullcrushers and close grip bench in particular.

Try everything they mentioned. Can't go wrong.

I did both in my tricep workout tuesday night... Both great but more technically demanding than other moves... Practice these moves with less weight to force yourself to learn the best way to perform them.... Otherwise your just moving weight

Push downs, bench dips, sculls, CGBP

That was the workout tue night... In that order

8 working sets total... Triceps are fukd

**spywizard** · 03-15-2012, 08:58 AM

question..

why are you using "pump/lactic acid buildup" as a measure as to if you worked out well??

anyway.. size/strength do fewer reps with much heavier weights/working sets and consume enough protein and rest enough to allow for growth/recovery

definition.. higher reps to and beyond failure..

***D7M*** · 03-15-2012, 10:36 AM

Originally Posted by spywizard

question..

why are you using "pump/lactic acid buildup" as a measure as to if you worked out well??

anyway.. size/strength do fewer reps with much heavier weights/working sets and consume enough protein and rest enough to allow for growth/recovery

definition.. higher reps to and beyond failure..

My initial thoughts as well.

I'll only add to the above mentioned exercises: weighted dips, and incline skulls are two of my favorite tricep exercises.

**Coolhand5599** · 03-15-2012, 10:43 AM

Originally Posted by spywizard

question..

why are you using "pump/lactic acid buildup" as a measure as to if you worked out well??

anyway.. size/strength do fewer reps with much heavier weights/working sets and consume enough protein and rest enough to allow for growth/recovery

definition.. higher reps to and beyond failure..

Well, I guess I have always felt if I was not sore the next day I didn't do any good. I was told that 25 years ago and, it stuck. So I guess you are telling me that is not true?

**Ashop** · 03-15-2012, 11:04 AM

Originally Posted by Coolhand5599

I have no visible triceps my arms in general are way behind the rest of me. I have never been able to get a burn and I am never sore the next day. They are getting stronger without doubt but still no size. My workout is as follows

V bar push down 3x10 @ 60 lbs
Str8 bar push down 3x10 @60
Rope push down and lock out 3x10 @ 35
Machine push down 3x10 @ 80

Any suggestions?

Close grip bench..Skullcrushers..start out with light weight 12-15 reps.

**Turkish Juicer** · 03-15-2012, 12:44 PM

Originally Posted by Coolhand5599

Well, I guess I have always felt if I was not sore the next day I didn't do any good. I was told that 25 years ago and, it stuck. So I guess you are telling me that is not true?

Calculate your 1RM in close-grip barbell bench press (I generally prefer the smith machine for better concentration, isolation of the muscle and overall security. Also helps me to concentrate on the negative A LOT.). Use 85-90% of your 1RM for either 4 sets of 6 reps or 5 sets of 5 reps (aka 5x5).

There will be no feeling of pump. However, you will be sore the next day, and the day after.

**Turkish Juicer** · 03-15-2012, 12:54 PM

Originally Posted by Coolhand5599

Well, I guess I have always felt if I was not sore the next day I didn't do any good. I was told that 25 years ago and, it stuck. So I guess you are telling me that is not true?

There are several studies performed on athletes conducting weight training that muscle growth is optimized at its best when they lift heavy with no particular stress on repetitions.

This is simply so due to 2 reasons:

1. Lifting heavy tears muscle fibers to a greater extent (hypertrophy) hence leading to a better muscle-protein synthesis.

2. Lifting heavy causes more stress on both the targeted muscle groups as well as the body itself, hence promoting the body to generate and release more anabolic hormones such as testosterone , growth hormone , adrenalin and serotonin, hence promoting more muscle bulk.

**Turkish Juicer** · 03-15-2012, 01:02 PM

Originally Posted by D7M

My initial thoughts as well.

I'll only add to the above mentioned exercises: weighted dips, and incline skulls are two of my favorite tricep exercises.

Have you ever tried decline skulls?

I have learned it from Charles Glass last year with a pretty good explanation to why it is possibly the best form of skulls and have been conducting it since then with great results! I strongly advice anyone to give it a shot.

***D7M*** · 03-15-2012, 01:11 PM

Originally Posted by Turkish Juicer

Have you ever tried decline skulls?

I have learned it from Charles Glass last year with a pretty good explanation to why it is possibly the best form of skulls and have been conducting it since then with great results! I strongly advice anyone to give it a shot.

Indeed...great movement!

**Hazard** · 03-15-2012, 02:16 PM

I like doing skull crushers (12 rep) and then going right into a close grip bench with the same bar (12 rep) - in other words.... i'm super setting skulls with close grip bench. I use this every now and then to shock the tri's.....

Otherwise my routine is as follows:

- Close grip bench on a slight decline

- Heavy straight bar pushdown suppersetted with overhead dumbell extensions

- Reverse rope pull downs super setted with bench dips

Once I started that routine..... my arms blew up..... and they used to be my weak point.

~Haz~