Unproportionate biceps to triceps help

[NothingButAPeanut]

Hey guys. I've noticed over the last little while my triceps are too small for my biceps. Currently I've upped my reps for biceps to 15-20 to really try and tone them and not gain size. I've also lowered my tricep rep to 6-10 to ensure I'm building mass. Is this the right solution? Thanks, any help would be appreciated.


Lightweight Babyy!!

 

[MisterMetoo]

Hey guys. I've noticed over the last little while my triceps are too small for my biceps. Currently I've upped my reps for biceps to 15-20 to really try and tone them and not gain size. I've also lowered my tricep rep to 6-10 to ensure I'm building mass. Is this the right solution? Thanks, any help would be appreciated.


Lightweight Babyy!!

I don't have much rep on here but I am a personal trainer and yes you are in the right range.

Hypertrophy:
3-5 sets
6-12 reps
75-85% intensity level

rest a maximum of 60 seconds in between sets. rest inbetween sets is one of the most overlooked variables in an exercise.

there's an adverse relationship with sets and reps. ex., if youre maxing out sets then do lower reps and if your maxing out reps then do lower sets.

3-6 days/wk will yield best gains for a 4 week period then move to:

Max Strength:
4-6 sets
1-5 reps
85-100% intensity

rest 3-5 min in between sets. do this 2-4 days/week for 4 weeks.

after the total 8 week period, you can rotate between hypertrophy and max strength throughout the week for the next 4 weeks and then move to the next phase being Power for 4 weeks and then start all over again.

 

[NothingButAPeanut]

So you suggest I max out sets with tris and max out reps with bis?

 

[MisterMetoo]

The set and rep range mentioned will put mass on any muscle being trained. "Toning" is an overused word. What most peope mean is "define". They want defintion of a muscle. If you want to put mass on your tris, follow the above routine. If youre ok with the size on your biceps try a rep range of 8-12 with a set range of 2-4 with a 70-80% intensity level. Use a 4-2-1 tempo. Meaning 4 seconds to shorten the muscle, 2 seconds to lengthen it and pause for 1 second. Thats considered one rep. This tempo can be adjusted.

Worth noting. Hypertrophy is a 2-0-2 tempo. Hold for 2 seconds at the top and bottom of a rep and mac strength has no tempo. Just knock it out.

 

[NothingButAPeanut]

Thanks a lot. And while you're here, I have a question in regards to getting the bicep "peak". Is it true that doing very high reps of 50-100% ROM will help the peak? Or will that just cause muslce deformity due to an incomplete repetition? I see lots of people at the gym do these half reps at maybe 25-30 reps and I dont know what to make of it

 

[MisterMetoo]

No reason for that many reps in a single set. If youre doing that much, you need more weight on the bar. And dont watch people at the gym lol bc the majority have no idea what theyre doing.

As far as biceps. All the way down and up to about 30-45 degree angle. Any higher and you lose tension. You want the tension.
Some people do 21s for bis. When i do them, its at the end of a bicep workout with 50% intensity level. 50% intensity is 20 reps with an ideal weight. If youre struggling at 18-20. Thats 50%.

 

[Bullseye Forever]

I don't have much rep on here but I am a personal trainer and yes you are in the right range.

Hypertrophy:
3-5 sets
6-12 reps
75-85% intensity level

rest a maximum of 60 seconds in between sets. rest inbetween sets is one of the most overlooked variables in an exercise.

there's an adverse relationship with sets and reps. ex., if youre maxing out sets then do lower reps and if your maxing out reps then do lower sets.

3-6 days/wk will yield best gains for a 4 week period then move to:

Max Strength:
4-6 sets
1-5 reps
85-100% intensity

rest 3-5 min in between sets. do this 2-4 days/week for 4 weeks.

after the total 8 week period, you can rotate between hypertrophy and max strength throughout the week for the next 4 weeks and then move to the next phase being Power for 4 weeks and then start all over again.

really good info here man,thanks for posting this

 

[MisterMetoo]

I see alot of people asking this question (how many sets and reps?) And every one has a different answer. As a personal trainer, im confident in giving this advice out. Cant say the same about AAS but I hope to learn more.

 

[DADAWG]

Hey guys. I've noticed over the last little while my triceps are too small for my biceps. Currently I've upped my reps for biceps to 15-20 to really try and tone them and not gain size. I've also lowered my tricep rep to 6-10 to ensure I'm building mass. Is this the right solution? Thanks, any help would be appreciated.


Lightweight Babyy!!

what tricep work are you doing , if its tricep kickbacks im going to scream ?

heavy close grip bench or reverse grip bench press work in the 6-8 rep range or even some heavy skull crushers in the 8-10 range. skip all the concentration / isolation junk they push in the muscle rags / mags.

 

[NothingButAPeanut]

I switch it up almost every workout, but the exercies I keep constant are:

1 warm up set before each exercise

-cambered bar extensions 4 x 6-10 reps
-close grip bench 4 x 6-10 reps
-cable or rope pressdown 3 x 8-12 reps

Then after that my tri workouts vary from day to day, but consist mostly of:

-single arm dumbbell extensions
-single arm cable extensions
-skullcrushers
-and KICKBACKS ARE GOOD

 

[MeatHead96]

what tricep work are you doing , if its tricep kickbacks im going to scream ?

heavy close grip bench or reverse grip bench press work in the 6-8 rep range or even some heavy skull crushers in the 8-10 range. skip all the concentration / isolation junk they push in the muscle rags / mags.

Agree..heavy close grip bench is the main thing I do for tri's. Then i'll do a couple sets of skull crushers and a couple sets of something else and thats it.

 

[MeatHead96]

I switch it up almost every workout, but the exercies I keep constant are:

1 warm up set before each exercise

-cambered bar extensions 4 x 6-10 reps
-close grip bench 4 x 6-10 reps
-cable or rope pressdown 3 x 8-12 reps

Then after that my tri workouts vary from day to day, but consist mostly of:

-single arm dumbbell extensions
-single arm cable extensions
-skullcrushers
-and KICKBACKS ARE GOOD

If kickbacks are so good, then why are you asking how to bring up your tri's? That is way too much volume for triceps.

 

[DaHurt]

Jesus that is a lot of volume...your poor triceps!

 

[happyzle]

As everyone said, you should try low volume/high intensity.

3-6reps with heavier

 

[MisterMetoo]

3-6 reps isnt going to build mass...and neither will kickbacks. close grip bench, rope pulldown, skullcrushers. those are your best friends when trying to build tris. I love doing dips as well but as a trainer for a certain organization im not going to recommend that exercise to you haha but im guilty of including them every blue moon when no one is looking. biomechanically, dips are a no-no.

 

[DADAWG]

3-6 reps isnt going to build mass...and neither will kickbacks. close grip bench, rope pulldown, skullcrushers. those are your best friends when trying to build tris. I love doing dips as well but as a trainer for a certain organization im not going to recommend that exercise to you haha but im guilty of including them every blue moon when no one is looking. biomechanically, dips are a no-no.

WRONG

go to a high end powerlifting meet and you will see the thickest most muscled up dudes you have ever seen and most of them couldnt count past 10 because they have never done that many reps.before you argue , most of the most massive bodybuilders di do [powerlifting to add their mass including ronnie and dorian.


kick backs and cable extensions make fine excercises for your clients but compound moves done havy and lower reps add mass.

 

[BigKevKris]

I love doing dips....and to be perfectly honest this is the first time I've heard that they are a bad idea. Going past parallel I could see causing problems......but why are they so bad for you?

 

[JOMO718]

I love doing dips....and to be perfectly honest this is the first time I've heard that they are a bad idea. Going past parallel I could see causing problems......but why are they so bad for you?

From what my physical therapist told me they put too much stress on your shoulders. That our shoulders were not meant to handle that much weight with that type of movement.

 

[darkside06]

For Tricept mass I always go with heavy close grip, skull crushers, and weighted bench dips. Really adds good quality size to them.

 

[bigmike33]

Dude single handed over hand dumbbells then skullcrushers close grip bench press and overhead cumberbar on the cable machine over head. One warm up and 3sets good heavy sets of 8 to 10. And inject ir triceps if that don't work.