I can talk about the development of triceps more than a bodybuilder with more powerful muscles than mine. My triceps responded poorly to training and grew slowly, so I had to pay a lot of attention to them. I analyzed the results of training and constantly thought about which exercises are most effective. I had to spend years training and experimenting to get to the present level. Now I can talk about the conclusions that I have been able to reach. I will give ten tips to help you develop triceps very quickly.
- 1 Tip 1. Warm up well before training.
- 2 Tip 2. Exercise all areas of the triceps.
- 3 Tip 3. Take the right position when exercising.
- 4 Tip 4. Concentrate on fully extending your arms.
- 5 Tip 5. Use the pyramid sets.
- 6 Tip 6. Change exercises.
- 7 Tip 7. Work to the point of exhaustion.
- 8 Tip 8. Avoid overtraining.
- 9 Tip 9. Take time to pose.
- 10 Tip 10. Keep diary entries.
Tip 1. Warm up well before training.
Triceps and elbow joints are very susceptible to injury, so they should be warmed up well before starting workouts. I do at least two sets of exercises to warm my muscles. First, I pull down - usually with a bent bar (EZ bar) or rope. First, you need to fix your elbows in a fixed position to prevent their injury. Then you can move on to light lifts - bends of the arms - which are most traumatic for tendons, triceps and elbows.
Tip 2. Work on all areas of the triceps.
If you take into account the main function of the triceps - extension of the arm, you would think that they consist of one muscle group. However, in fact, the triceps is a complex muscle, consisting of three separate groups that respond differently to each particular exercise. For example, when I pull down with a barbell, the outside of the triceps strains. The pull down with the rope acts on the inside of the muscle. When I do an extension of the arms on the floor with dumbbells, and not with a curved bar, that part of the triceps that is closer to the elbow is tensed. The conclusion is this. Use the extension of the arms at different positions of the hands, this will allow you to work out different areas of the triceps.
Tip 3. Take the right position when exercising.
Our elbows work like hinges, bending and unbending in one plane. The correct position when training triceps is to make one triceps work, excluding the work of other muscle groups. To do this, keep your elbows, shoulders and wrists motionless, moving one forearm.
Tip 4. Concentrate on fully extending your arms.
Many do triceps exercises incorrectly, pulling down and unbending arms without fixing them in a straightened position. This is a very important condition. Triceps are maximally reduced only when the arm is fully extended. Fix the position of the fully extended arms for a couple of seconds. Slowly bend your arm back. Keep track of exercises not by hand movements, but by delays in a straightened state. This will help to focus on the work of triceps.
Tip 5. Use the pyramid sets.
The principle of pyramid sets is that with each approach to the projectile the load increases and the number of repetitions decreases. I am convinced of the effectiveness of the pyramidal sets. This allows you to warm up the triceps, gradually preparing them for heavy loads. I don’t apply too much load for triceps training, however I definitely use pyramidal sets. For example, on training days with moderate loads, I first do 15 reps of pull down with the rope. In the second approach, I increase the load and do 12 repetitions. Then I increase the load again and do 10 repetitions. Using the pyramid is a safe and at the same time effective training method that allows you to increase the volume of triceps.
Tip 6. Change the exercises.
I recommend alternating weekly workouts with varying degrees of exercise: moderate and heavier. The difference should not be in the number of repetitions, but in the types of exercises. Alternating exercises add variety to your workouts. In my workouts, I often switch to completely different exercises that give the muscles a fundamentally different load. This causes accelerated muscle growth. If you do the same exercises every day, do not expect good triceps growth.
Tip 7. Work to exhaustion.
Repeat the set to the utmost muscle fatigue. I give my muscles such a load that by the last repetition they are in a state of complete exhaustion. It is in these final repetitions that the whole point of training lies. The first approaches only warm the muscles and prepare them for the final maximum stresses. When training, you can not slow down. For muscles to grow, they must be loaded to the utmost fatigue.
Tip 8. Avoid overtraining.
At the beginning of my bodybuilding classes, I overloaded the triceps too much, not taking into account the fact that they are tensing even while the muscles of the shoulders and chest are working. Now I try not to overexert the triceps during training of other muscle groups. I work on the triceps themselves once a week, and I distribute my workouts in such a way that there is a break of several days between this day and the days of training the muscles of the shoulders and chest. I share the point of view on the need to limit the number of sets, especially since I repeat each set to the utmost muscle fatigue. Even taking into account my many years of training and the fact that I devote several days to triceps for recovery, the number of my sets does not exceed 9 times. I advise you to load the triceps very intensely 9 sets, and then give them a significant break for recovery.
Tip 9. Take time to pose.
I believe that the exercises for posing in the show should be given enough time. And not so much so that the poses looked spectacular, but in order to gain confidence in their own abilities. This is necessary to win the preliminaries. Posing clearly shows the relief of the triceps and establishes a connection between the brain and muscles. If you’re not even going to go on the podium, spend 15-20 seconds posing at each workout.
Tip 10. Keep diary entries.
I believe that keeping a training diary is necessary. Thanks to the notes, I know what I did before; what exercises, with what load, with how many repetitions I performed and what effect I received from this. It helps me to become stronger and achieve success in training. Records help you understand which exercises are most effective. They need to be conducted in relation to training all muscles, including triceps. This is one of the most effective means that exist. Looking through the diary, you can follow how you have developed and what you have achieved, which means you can plan future achievements and achieve your goals in a short time.