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Thread: I cannot build up my TRICEPS!

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  1. #1
    Wannabebig New Member
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    I cannot build up my TRICEPS!

    I dunno what to do? They just don't grow and look as pumped as my biceps.

    Should I work them every time I work out?


    Suggestions?

  2. #2
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    How much do you bench? If its not a lot, try getting your bench up. Your bench and tri size will go pretty well hand in hand

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  4. #4
    Chronically Injured Mr Shadow's Avatar
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    Stop worrying about your arms... That's how you get them to grow.

    If you work to increase your bench, rows, presses, deads and squats - everything else will fall into place.
    When I die, I want to go out the way I came into this world. Screaming at the top of my lungs and covered in someone else's blood.

  5. #5
    Wannabebig Member ammocase's Avatar
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    You should be doing heavy compounds, usually push movements that work the tricep easy. Also, isolation does develop mass... otherwise we wouldnt be seeing imbalances of people with big one mucles and weak bodies.

    My upper-chest was weak, so I started hitting it first in the workout, I would even hit it twice a week, with the second day being lighter than the first. Dont be afraid to switch it up due to a routine you are religiously following. I did this with my calf muscles also, I hit it many 2 times a week first thing of the day, for many sets, and its finally looking decent.

    Also, if you are hitting it too hard, its possible it might be over-trained. Not having a pump for a muscle that usually has one...might be a sign of over-training.

  6. #6
    Chronically Injured Mr Shadow's Avatar
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    My triceps are my bread and butter, but I earned them through heavy bench work, not isolated work.
    When I die, I want to go out the way I came into this world. Screaming at the top of my lungs and covered in someone else's blood.

  7. #7
    Wannabebig Member ammocase's Avatar
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    Ok.....

    And i un-earned mines with compound and isolation.
    Last edited by ammocase; 11-16-2011 at 08:46 AM.

  8. #8
    LittleJake JSully's Avatar
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    I have skipped direct tricep and bicep isolation for a couple years now and despite a 400lb raw bench, they're tiny. I think some isolation is needed if you want them to grow. I've recently added some isolation work back into my routine: jm presses, skulls, pushdowns.. I usually pick one of those for my DE upper day and do a a few sets of 10-15.
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  9. #9
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    ok dont just bench, bench with a close grip! do every pressing movement with a close grip. Some guys that bench a lot are all chest/shoulders. Make ur triceps do more of the work. But you arent gonna get huge triceps doing kick backs.

  10. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    close grip, neutral grip, JM press, weighted dips...
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  11. #11
    Moderator Off Road's Avatar
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    Quote Originally Posted by thecityalive View Post
    weighted dips...
    That's where I'd put my efforts too.
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  12. #12
    Chronically Injured Mr Shadow's Avatar
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    Quote Originally Posted by thecityalive View Post
    weighted dips...
    That is the best exercise for triceps IMO. They'll build size and do wonders for any pressing movement.
    When I die, I want to go out the way I came into this world. Screaming at the top of my lungs and covered in someone else's blood.

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    2008 World Champs! SMK41's Avatar
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    What is everyone's thoughts on sets/reps for isolation/accessory work?

    I've been doing 5/3/1 for a while now and for my accessory work i typically do 3x8. I recently reread the e-book and realized that Wendler specifies 5x10. I have no idea how I ended up doing 3x8, but I'm debating lowering the weight a little and switching to 4 or 5 sets of 10.
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  14. #14
    Wannabebig Member ammocase's Avatar
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    Quote Originally Posted by SMK41 View Post
    What is everyone's thoughts on sets/reps for isolation/accessory work?

    I've been doing 5/3/1 for a while now and for my accessory work i typically do 3x8. I recently reread the e-book and realized that Wendler specifies 5x10. I have no idea how I ended up doing 3x8, but I'm debating lowering the weight a little and switching to 4 or 5 sets of 10.
    I usually do half the isolation exercises as my compounds exercises. The sets I keep the same, unless I feel my body responds better to a higher set, or lower/higher rep range, which i havent noticed except for my calves and forearms (more sets, more reps for calfs).

  15. #15
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by joaomario View Post
    I dunno what to do? They just don't grow and look as pumped as my biceps.

    Should I work them every time I work out?

    Suggestions?
    I definitely would not train them more than two times per week, and would make sure to include variation with all of your workouts.

    In the past I have had good results with performing a good amount of volume in my triceps workouts and doing some drop sets - mostly focusing on isolation movements since triceps get a lot of heavy 'overload' work with other pressing.

    What exercises are you currently performing? I would include the following:

    - Weighted Dips
    - Close Grip Bench
    - Triceps Push-downs
    - Overhead Barbell or Dumbbell Extensions, or "Skull Crushers"
    Last edited by Tom Mutaffis; 11-16-2011 at 12:45 PM.
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    Rory Parker Behemoth's Avatar
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    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

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  17. #17
    Administrator chris mason's Avatar
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    Quote Originally Posted by joaomario View Post
    I dunno what to do? They just don't grow and look as pumped as my biceps.

    Should I work them every time I work out?


    Suggestions?
    Tell us your whole training program currently. The devil is in the details.


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