How to gain more lower Tricep mass?

[mrt]

OK, I seem to be doing most of the known and proven Tricep exercises, but somehow I get all the mass near the shoulder area . I know muscle shape is usually related with genetics, but are there any specific exercises which will help to put more tricep mass near the elbow?

Recommending any partial reps?

 

[Robboe]

don't be silly.

Just make the whole triceps grow.

 

[Robboe]

'Shape' and 'tone'?

WTF?...

 

[GenetiKing]

don't be silly.

Just make the whole triceps grow.

Robboe is right. Just pound them hard for a few sets, go home, eat, rest, and grow. Asthe entire tricep grows, its aesthetic weaknesses will minimize but you can't change what Mommy, Daddy, and fate have given you.

 

[natasan]

Re: Re: How to gain more lower Tricep mass?

I agree the tri-heads shape and developement is all genetic. However, I believe that bench raises are for mass, and overhead french for shape and tone.

Good luck.

laying french press is probably the best (in my opinion) tricep exercise. It works all three heads - and I usually follow it up with a few bench raises until failure.

12 reps laying french press => jump right into bench raise through failure.

 

[MonStar1023]

AGREED.

I have to agree with the what the guys said so far... the shape of your muscles are genetically predetermined. The best you can do is pound your triceps with a lot of weight, perfect form, and with basic exercises.

 

[GenetiKing]

Re: Re: Re: How to gain more lower Tricep mass?

laying french press is probably the best (in my opinion) tricep exercise. It works all three heads

Well, anytime the elbow joint is extending againt resistance, the all three tricep heads are performing the work. Specific head isolation is impossible.

The only way you can redirect the stress onto different heads is by changing the position of the shoulder joint as the elbow performs said movement.

There is a lot of argument about this...especially on this board and I can't understand why. When studying biomechanics, you will encounter a term called active insufficiency. I don't have any of my college texts with me but I'll paraphrase it's definition from my memory: When a multi-joint muscle is on stretch at one joint, it will contract maximally when being worked at the opposing joint.

Now, applying that to the triceps, lets consider...the only tricep head that is truly multi-joint would be the inside head. The other two don't attach at the shoulder. So, the best way to include the inner head in a tricep exercise would be peform an exercise from an "arms above your head" position (i.e. overhead DB extensions). Likewise, to minimize inner head recruitment, perform an exercise from an "arms to the side" postion so that the inner head is NOT on stretch (i.e. cable pushdowns or kick backs). A midway position between the other two would be with your arms perpindicular to your body (i.e. skull crushers).

There's actually an entire method of training based on this concept for multi-joint muscles called Points of Flexion (POF) which I think has some merit but I wouldn't base my entire routine around it.

Okay, even though I've said all that, let me reiterate... you cannot change the genetically predetermined shape of muscles. You can emphasize various heads sometimes but that will matter very little in how your triceps develop over the long haul. Just hit 'em with a few intense sets and go home and eat and sleep.

Good luck.

 

[bignate73]

hehe, i knew you would bring the POF back. good points. now we'll get all the "how about the striations at the bottom of the lateral head" questions. hehe.

 

[TC]

skull crushers with an EZ curl bar(french press)

 

[The mann]

i don't know if you can actually just target the lower part,but for mass i love jm preeses,dumb bells,french presses..just my .02.............