Im bored of my biceps. They seem to grow no matter what I do, whether I train them directly or (as im currently doing) not training them at all and letting other exercises work them for me (pulls).
However my triceps, which I would love to see get Swole TM., are not responding to the pull training i do and seem to need direct work themselves to actually grow. My triceps are getting big (relative to my own size) but are utterly undefined, unlike my biceps. They are just...a block underneath my arm.
So the help im looking for is twofold really.
What are good massbuilding exercises fro the tris?
My lateral head grows madly (is this from doing lots of skulz?) whereas my medial head seem invisible. Are there any exercises that throw focus onto the medial side of the tricep?
Before i get flamed for asking how to make part of a muscle bigger...i know you cant target the upper left part of your chest etc etc. But i do know you can build lateral deltoid or anterior etc seperately. I wondered if there were ways to target the medial head of triceps or if its simply a "it all grows at once" muscle.
Thanks in advance
Last edited by Augury; 07-26-2004 at 01:29 PM.
For the most part, it all grows as a whole. (And no, there aren't any exercises to define your triceps. )
What all are you doing for pressing exercises?
I currently do skullcrushers on barbell. Ive plateaued in an odd way. Due to the fact my gym dosnt have 1.25kilo weights (3lb) i cant increment in anything but 5kilos at a time (11 lbs) and whilst i can rep the current weight for 10-15 i can do 2 reps on the next weight up...so im frustrated.
I stopped doing kickbacks due to intense shoulder discomfort.
I do machine tricep pulldowns but the ROM of the machine is really annoying.....it moves your hands down and outwards laterally at the same time and feels wrong.
I do the one where you hold a big dumbell and sitting upright you move it up and down behind your head with both hands. I cant recall the name.
I sometimes do close grip BP but dont really "use" it as a builder. maybee this is where im going wrong.
Do any shoulder presses? Between bench and shoulder press, your triceps should be getting a decent amount of work.
sorry just thought you meant isolations.
I do flat and incline dumbell press, flat and incline barbell press, seated dumbell shoulder press. Not all at once obviously
As I said in my first post....all the compounds i do seem to be enough for my biceps but arent stimulating growth in my triceps to the level id like. biceps are growing with no direct work. triceps are stagnant with compounds and a few skullz. odd really.
Maybe try thinking how you push
If you push more with the outside of your palms, it seems to hit the pecs/shoulders more
But if you push with the inside of the palms, it feels more in the triceps
Maybe it doesnt make the the slightest difference lol, but sometimes i do it anyway
Close-grip bench and weighted dips are probably the 2 best mass-building triceps exercises. Any heavy pressing though (be it bench or shoulders) should do the trick.
JM presses hit my tris pretty good.
Just one guy's opinion.
I cant do dips or pullups as there is no equipment in my gym to even improvise with. Anyone got any neat tricks for ill equiped gyms for doing these?
Whats a JM press?
Just one guy's opinion.
augs when r we gonna see the pics
especially these biceps that grow no matta wat u do to em
6'0 - 176lb
Originally Posted by bodyOriginally Posted by kevinstarke
You can do modified dips between 2 benches. Put your feet on one bench and your hands behind you on the other. Put an appropriate weight on your lap and "dip" down and come back up using your triceps. This works just fine until you become stronger (it's no fun having multiple plates sitting on your lap).Originally Posted by Augury
haha, I saw this guy in my gym do bench dips with his girlfriend straddling him, needless to say it was quite the spectacle. I just remember hoping that he wasn't wearing thin shorts!Originally Posted by Vido
lol, do you workout at a gym or a brothel?Originally Posted by thetopdog
I do have some "before" pics that I took about 3 or 4 months ago at a guess, before i started UD2. However they are going to remain utterly secret until i have a body that will make the "before" pics actually look like some significant changes have taken place.Originally Posted by JTyrell710
As for my biceps...they just seem to have a low stimulation threshold whereby all the rows and latpulldowns (vido did comment a while back that i seem to pulldown a lot compared to my other exercises) that i do seem to be enough to promote growth. I train my bi's for exactly 2 sets per week directly - if i even remember to do that. Im not saying they are "big gunz"...far from it, but relative to my bodysize they are pretty respectable and so im happy with them. My tri's seem to take more stimulation to grow and were starting to look out of proportion and hence this thread so i could catch my tris back up.
Close grips and dips. If you don't have a belt to add weight with dips, you can always hold a dumbbell with your feet.
Facebook - BW166 SQ585 BP405 DL660 CL310
Thanks Max for the "dont be a lazy ass" help lol.
Im going to incorporate the dips into my routine as I really havent been doing those. I already do the "dumbell tricep extensions" as they are called in that link...i just didnt have a name for them
Thanks all for the comments, advice and help as usual. Much appreciated.
I don't use a gym, I workout in my garage and use two barbells in parallel for weighted dips, completely safe and work just as well.