The Ticep ZONE

[ripmoe]

Hello,

Well we all know that the Ticep is the biggest part of are arm, For me I can't seem to find the right Middle Head/Tricep brachii work-out,

So I have a few Question to ask:

1 - How many times a week (7days) do you work the Tricep?
2 - Do you just do tricep on that day or do you mix in another body part?
3 - How many set/rep do you do?
4- What do you do to work the Tricep?

Thanks !

 

[Drako]

The answers to your questions would really depend on you. You would really need to listen to your body try out new things and see how your arms react wether that be different exercises or trying new sets or rep ranges. As for your questions tho heres my answers (This is what works for me after trial and error so dont take it as fact.)

1 - Triceps usually get a workout when I work chest and shoulders but I do dedicate one day to arms.
2 - No I work tri's, bi's and forearms in that order.
3 - My reps vary on specific exercises.
4 - Rev Grip bench press
Skull Crushers
Rope extentions
I do dips for chest but they give my tri's a good pump also.

 

[ripmoe]

Nice, Well I havn't tryed the rope extentions yet I may try it out.

I like the bench close grip I am not doing it Rev though...?
Dips I like, I do them at the end with my ABS.
I Also tryed seated press, ST Bar Cable push down, V-Upside-down pull downs - they had a feel but they didn't really get to my goal.

I am trying out the One Arm Cable pull down, but to me it seem weird.

But thanks for your idea and info, If anyone esle has more on the Tricep let me know..

 

[Drako]

Have you tried weighted dips there great for size put them at the start of your arm workout when your still fresh. They'll kick your ass bet ya.

 

[Skarhead1]

You need to vary your rep/set/temp scheme to keep them growing

IMO the #1 Tricep exercise is CGBP, #2 Weigted Dips, #3 DB extensions of all sorts

I would start a 3 week block with perhaps a 5 sets of 5 with a 3/1/1 temp which means 3 seconds on the eccentric, 1 second on the bottom, 1 second on the concentric

Take a deload week

then do something like 4 x 6 with a 3/1/1 temp

take a deload week

then do 4 x 8-10 with a 5/1/1/ tempo

that should put some size on