Triceps Growth Training Secrets

Is very important when it comes to overall arms development.
Well developed Triceps are a must when it comes to strength for benching and aesthetics when it comes to how the arms look. The muscles work in an antagonist form on the two sides of the bone and if one suffers from lack of development the injury is just a question of time.

However, this article will be the Treasure Chest of Triceps training secrets.

Triceps growth training muscles function and structure:
The Triceps are built from three heads and that’s where the name comes from. The main function of the Triceps is to extend the arm and to perform pushing movements. From a functional point of view they are to stabilize and support elbow joint and bicep muscles for all the pushing and extension movements as the main movers along the arms.

Triceps growth training main approaches: 
Some people feel it is better to train the Triceps in combination with other muscle groups for example in “push/pull splits”  (back and Triceps) or lower/upper body splits with one exercise at the end of the workout. However from my perspective, the best way to maximize results, when it comes to arms, is to separate the training from the other body parts and train Biceps/Triceps together in a workout.

Triceps growth training big three secrets: 
1. Close grip bench press*:  https://www.youtube.com/watch?v=I2ElVaNFltQ
2. Dips (with straight body elbows behind the body)
3. Cable Triceps extensions

Triceps growth training more secrets for specific areas:
1. One arm Triceps cable extension
2. Dips between two benches (especially for the area around the elbow)
3. Dumbbell overhead one arm extensions

Triceps growth training fast results secrets:
1. The principle of priority: Begin the training week with Triceps training if you want to prioritize this growth now.
2. The principle of overload: Simply means do more sets and reps than you are currently working.
3. Train Triceps and Biceps together in one session: Alternate one exercise for Triceps and one for Biceps.
4. Find the right training partner: Someone who is motivated with determination to train hard.
5. Chase the Pump: I firmly believe that a good “crazy” pump is the predicate of muscle growth.

Triceps growth training muscle triggering main principals:
1. Super set: Consists of at least 2 exercises without rest in between and they should be antagonist, but we can break the rules to use for two Triceps exercises.
2. Tri set: Tri set is like a super set but the number of exercises must be three.
3.  Priority: This principal is related to training the prioritized muscle first after rest day(s).
4. Specialization: Is related to give special attention in our case to the Triceps and to slow down on all muscle groups       for usually one week or up to a month. I think more than that will have opposite effect, just because the muscle groups will suffer.  I specifically apply this to Triceps training but specialization can be a lot longer for Back, Leg and Chest. The reason for this is when you train the big muscle groups the smaller ones engage in a reasonable  amount of supportive work.
5. Overloading: I think this is very clear and means just more weight, sets, and reps. Try to progress all the time in all      disciplines).
6. Extended sets: Is related to extending the sets from 8 reps, rest for 10 sec and do as much as you can and execute that three of four times.

Triceps growth training pure natural bodybuilding secrets that can help make the dramatic difference:
1. Use stretching for warm up (hold the triceps stretched for 30 sec for 2 sets)
2. Squeeze both Triceps muscles between sets for about 10 seconds (isometric). This will keep the muscle engaged throughout the entire training process.
3. Keep the muscle under constant tension 40-70 seconds for each set.

Triceps growth training FAQ:

What if your arms are different in size?
I have had this problem for almost 20 years, so I started working my weakest muscle(s) yet now my arms are still different in size,  but not so dramatically. What I did was was execute mainly exercises with dumbbells and starting  every set first with my weaker left arm. Another change I learned from Arnold was to shows my weak arm when somebody asked me to flex. That trick really works just because it kept me motivated all the time.

What if only one of your Triceps head is undeveloped ?
If your outer part of the Triceps need some growth execute 10 sets by 10 reps to form clean triceps cable extenuation for a month, twice or three times a week. Don’t do anything else for this month.

How about the middle or long one of the three heads ?
Here your way to go will be “one arm overhead Triceps extension” with addition two or three reps which helps form the other arm. This can be done with cable too.

Inner head of Triceps tips:
Dips with 1 and half method. This basically means to perform one full rep and then one half and these two parts are counted as one rep. If you do it correctly you should feel “sharp pump pain” in this particular area.

Additional thoughts:
Why so much information? Well, as everything that we pursue we should keep looking, learning and trying. Because our success is produced by not stopping and not by one particular method, principle or set.

See the difference…

GTS_6147

Yours in Strength,

Stan Sabev

and my editor Daniel Pia

* (JM Press)

 

 

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