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05-29-2013, 11:37 PM #1New Member
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- Aug 2012
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Tricep mass
Anyone have any good tricep routines for mass?
I am currently doing the dorian Yates hit training but I don't feel like my tris are getting any bigger
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05-29-2013, 11:51 PM #2
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05-29-2013, 11:56 PM #3Originally Posted by Dougiefresh7707
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05-29-2013, 11:58 PM #4Originally Posted by Rostigaxt
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05-30-2013, 12:11 AM #5Originally Posted by Dougiefresh7707
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05-30-2013, 12:37 AM #6
Skull crushers, Close.grip bench
Weighed dips at.closed end of the dip bars. The open end works the chest more. The closer the bars get, the more you'll move the focus to triceps
Overhead dumbbell press
Seated tricep press
Cable pushdowns never did much for my triceps as far as mass but are great for hardness/definition
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05-30-2013, 12:58 AM #7
If you eat right and train dy style you will grow period do some more research please befor you give advice just so your clear befor posting. Genetics play a role at a certain point but we don't know where the op is at currently so the advice I can give is vague based on what he posted, we cannot rule in or out genetics at this point, but it doesn't sound like his genetics have anything to do with this particular situation.
Last edited by Dougiefresh7707; 05-30-2013 at 01:02 AM.
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05-30-2013, 03:36 AM #8
You don't need to go to failure to grow....
To grow you need to add progressive tension overload combined with a calorie surplus to fuel growth....
OP, what are you currently doing?
Are you gaining weight at an acceptable rate? 1-2 lbs per month?
Are you making progress on your lifts in the gym? Is the weight slowly going up?
If you answer no to any of the above then that right there is your problem
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05-30-2013, 07:33 AM #9
Here is what I've been doing for what it's worth. Since I have just started to lift again (early April) I am only doing skullcrushers and pulley pushdowns, Doing 8-10 reps for 3 sets each and when I can get 10 reps on all three sets I increase the weight a bit. I have started to take the last set to failure. On the pulley pushdowns I immediately drop the weight (easy to do on the pulley system) and do more reps to failure and then drop one more time. Even though I've lost ~30# my arms have grown about 3/4 inch most of which has been the tricep.
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05-30-2013, 12:58 PM #10
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05-30-2013, 03:47 PM #11Originally Posted by Dougiefresh7707
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05-30-2013, 05:03 PM #12
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05-30-2013, 05:25 PM #13
I workout with my son but it is hard to strip the bar (skullcrushers) and not get overly rested. There is another bar (diff. weight though) that I guess could be set up in advance as long as it's not being used. I pretty much only do the two I mentioned with maybe a few sets of seated dumbbell extensions but I have been doing this for ~8 weeks now and it is probably time to change it up some. Got to keep the body guessing!
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05-30-2013, 05:57 PM #14
That's cool man I workout with my dad but I train him lol, I love tricep and delts I have a set routine too but I just switch 2 weeks ago I go about 8 weeks also, sometime ill just switch the order up or do machine instead of free. To me when your failing your failing body doesn't know what workout your doing.
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05-30-2013, 06:12 PM #15
That's cool man I workout with my dad but I train him lol, I love tricep and delts I have a set routine too but I just switch 2 weeks ago I go about 8 weeks also, sometime ill just switch the order up or do machine instead of free. To me when your failing your failing body doesn't know what workout your doing.[/QUOTE]
Do you mind sharing your tricep/delt routines ?
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05-30-2013, 06:31 PM #16
Do you mind sharing your tricep/delt routines ?[/QUOTE]
Everything I do is in my log take a look.
http://forums.steroid.com/members-cy...g-log-1-a.html
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05-30-2013, 06:40 PM #17
^ OK, thanks bro!
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06-30-2013, 03:51 PM #18New Member
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Sorry guys, haven't been on here in a while.
Anyways I have probably gained 3 pounds since I have posted this. I threw in close grip bench press into my routine.
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06-30-2013, 04:00 PM #19
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06-30-2013, 04:45 PM #20
Overhead exercises, the long lateral head of the tricep gives the most visual size.
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06-30-2013, 06:15 PM #21Member
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- NY
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I like good old cable pulldowns but do drop sets on them. Also I like to take dumbells and turn my palms facing each other and hold the dumbells together during the whole exercise. This is like a super close grip bench so it also works chest slightly but I love it for triceps
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