How To Build Triceps

 

Many people who seek to increase the muscle in their triceps area tend to make the common mistake of believing that they are already being worked when you are focused on the chest muscles. While they do receive a bit of a work-out through this process, it is not enough to truly build them enough to show an increase in muscle mass.
 
Thus it is necessary to also do exercises specifically designed to build the triceps muscles. While training the triceps is necessary independently of working the chest, it is important to realize that to work them back to back would be detrimental to the development of the triceps as they, too, do need to rest between workouts and they do receive a minimal amount of stress during the chest workout. So it is advised that you leave a two day window before and after the chest workout before beginning a triceps regimen.
 
Once again it is important to remember that all muscle groups need to be warmed up before you attempt to work them hard. So initially it is it is important to stretch out these muscles before beginning to work them more intensely. Once you have warmed up your triceps the series of exercises below seem to be the most effective according to the body building experts to develop muscular and deeply cut triceps.
 
To begin, a very popular & effective means of developing those triceps is known as
“Closed Grip Push downs"
 
Standing with your feet a slight distance apart in a tension weight machine.
Grasp the weight bars at waist height firmly with palms facing towards you.
Push the weight bar down dropping shoulders slightly to fully work the triceps & add an extra squeeze at the bottom for extra tension in the muscle.
 
Barbell Curls – 2 sets of 5-7 reps

Standing Dumbbell Curls – 1 set of 5-7 reps

Close-Grip Bench Press – 2 sets of 5-7 reps

Standing Cable Push downs – 1 set of 5-7 reps
 
This is not to say that no direct arm training is necessary, just not very much. Take all sets to complete muscular failure & focus on progressing each week by using slightly more weight or performing an extra rep or 2. If you can incorporate this way of thinking into your arm training, you will achieve arm size beyond anything you previously thought possible.
 
Remember, it is the workout of these muscles in a regimented way without overdoing it or under-working them that will bring about the results you desire. All the curls in the world will not bring about the results that these few exercises, a healthy diet filled with a lot of protein & a little devotion to structured workouts will give you in the end.
 
It’s no secret that every serious lifter out there desires an impressive pair of strong, muscular arms. Who wouldn’t be happy with tall, peaking biceps sitting on top of rock-hard, horse-shoe-shaped triceps? Who wouldn’t love to have a pair of ripped, well-developed guns forcefully bursting through the sleeves of their shirt?
 
While developing muscular arms is usually at the top of many peoples’ agenda, the reality is that the majority of lifters out there have a very poor understanding of how to properly train their arms for maximum gains. In order to gain the proper insight into effectively stimulating arm growth, we must first recognize three basic truths.
 
Relatively speaking, the biceps and triceps are small muscle groups.
 
The biceps receive heavy stimulation during all basic pulling movements for the back.
 
The triceps receive heavy stimulation during all basic pressing movements for the chest and shoulders.
 
What do these 3 points tell us about effective arm training?
 
The most important thing for you to realize is this.
 
For maximum gains in muscle size & strength, the biceps & triceps require only a very small amount of direct stimulation. So why is it that every time I enter the gym I see the same misinformed people, week in & week out, slaving away on endless sets of bicep curls & triceps extensions?
 
It’s very important to understand that the biceps and triceps receive a very large amount of stimulation from all of your chest and back training. In fact, a lot of the time when you reach muscular failure on a chest or back movement, it is actually your biceps or triceps that give out first couple this with the fact that your biceps & triceps are already small muscle groups to begin with & it becomes quite clear that direct arm training is of minor importance.
 
Remember your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the “spark” that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue. Because of this it is vital that you do not over train your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Over training can actually make your muscles smaller and weaker.
 
If you’re looking to achieve serious arm growth, you must stop placing so much emphasis on direct arm movements. Forget about performing endless sets of concentration curls and triceps press downs. Strong, muscular arms are mostly a product of heavy chest and back training. If you are able to accept this basic truth and place the majority of your focus on building up the muscle size and strength in your major muscle groups, you will prevent yourself from over training your arms and will therefore yield greater overall gains in bicep and triceps size.