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I need bigger tri's

str8cubano

str8cubano

New member
I have been struggling with this for 10 years. currently on a nice test cycle at 750mg/week (first time) and my biceps have always overpowered my tricepts. Maybe this is because when I was 12 years old untill I was about 18 i did bicep curls and never once did triceps....yea I know. Anyways, other people have told me to simply work out your triceps harder, and even though my arms are still pretty big, my bi's always overpower my tri's. I truly feel that the only way to make it equal or overpower them is by NOT working out bi's and hitting tri's like 3 time a week during this cycle. What do you guys think?

And when it comes to working out, you can give me your training feedback as well.. I always go as heavy as I can (skulls, pulldowns) and high reps as well. Something I don't always do is close grip....
 
French Press, narrow grip bench presses, heavy shoulder presses, heavy chest presses.
 
the_alcatraz said:
French Press, narrow grip bench presses, heavy shoulder presses, heavy chest presses.
Click to expand...
can't do shoulder press anymore because after 2 years maxing up to 90lb dumbells on shoulder press My traps became toooooooo big. Now I have to target delts without targteting traps
 
str8cubano said:
can't do shoulder press anymore because after 2 years maxing up to 90lb dumbells on shoulder press My traps became toooooooo big. Now I have to target delts without targteting traps
Click to expand...

I do reps with 120 lbs dumbells and my traps aren't too big. That makes no sense.
 
the_alcatraz said:
I do reps with 120 lbs dumbells and my traps aren't too big. That makes no sense.
Click to expand...
I triggered my traps by doing shoulder shrugs for many years and it's been one year and everytime I do military press I trigger my traps. Everyone is different, but dude, for some reason you are giving me advice yet you have no clue what muslce's work out what. I have been workngout out for 10 years and have a master's in exercise physiology and can tell you that almost all shoulder movements will trigger a trap response. I am simply asking adivce on triceps, and your teling me shoulder press? you have no clue.
 
str8cubano said:
I have been workngout out for 10 years and have a master's in exercise physiology and can tell you that almost all shoulder movements will trigger a trap response.
Click to expand...

Man, don't hate me - but the obvious question now is "why are YOU asking anyone else?"
 
I don't think you should skip biceps altogether. It's the antagonist pairing to tris and will help keep everything balanced and in good working order when you increase your workload for triceps. Since it's not a priority, though, 1 exercise 2x10 at the end of the workout once or twice a week should be enough.

Training a bodypart 3x a week is theoretically OK, but research has shown that unless you're a beginner you'll get just as good gains going 2x a week and better strength. Probably not necessary advice, but since you're looking for size, you may want to back off on going heavy. A moderate rep range and good intensity usually does the trick.

I always liked to pump some blood into my tris when I was concentrating on them. Either higher reps ( my favorite for this was Cable Extensions) or some sort of drop or rest-pause set(s) at the end of a workout.
 
How about heavy rack lock outs. Say the last 4 inches of your lockout for 10 sets of 3 heavy azz reps first on every arm day. Don't bounce off of the pins in the power rack either. Pause the bar on the pins. Follow that with some heavy dips or skulls. Then maybe some push downs or close grip push ups. Later in the week or maybe first in the week depending on your split. Hit some heavy close grip presses and skulls/press downs/dips/whatever again on chest day. Hit your tris twice a week until they catch up. I was hitting them twice and they grew good. Chest/tries on Tuesday and Shoulders/tris on Saturday is what I did.
 
Tatyana said:
Weighted dips
Click to expand...


I just started dipping again and have no idea why I haven't always. My chest has filled out and is more cut than ever and my tri's are blowing up.

I'm the opposite and have always had bigger tri's but my bi's are catching up and I didn't feel my tri's were growing like they used to. Going back to weighted dips and close grip bench has made a huge difference. Go heavy if your shoulders allow, 100 lbs or higher.
 
Crocodome said:
Man, don't hate me - but the obvious question now is "why are YOU asking anyone else?"
Click to expand...
lol. :) Because expereince kills books and studies. there are many theories regarding Fast and Slow twitch muscle fibers, and just wanted to know a steriod/expereinced bodybuilder point of view.
 
cool...close grip and dips...sounds like a plan. I cut those out once bc I was running 80mgs of anavar alone and joints were on fire...
 
str8cubano said:
lol. :) Because expereince kills books and studies. there are many theories regarding Fast and Slow twitch muscle fibers, and just wanted to know a steriod/expereinced bodybuilder point of view.
Click to expand...

Makes sense! :beer:
 
motorol@ said:
close grips for sure
Click to expand...
yea dude...but God I hate them. Everyone I know does close grip immediately after skull crushers/french press to kill 2 birds with one stone. I have come to find that by doing the skull crusher exercise first, immediately following with close grip (although painful) it triggers a faster response and I definately feel it more. If I just go cold turkey to a bench and start doing close grips just to warm up, it's always a pain in the ass.....

How close do you grip the bar? if you grip it too close on a str8 bar you'll hurt your wrists...
 
When guys have tris that are not developing... 99.98% of the time it is because they are emphasizing the wrong exercises. French press and close grip bench with a spotter are king. Everything else (except dips) is a distant second... (but with dips you have to know how to do them to target tris.)
 
One thing that I did not see mentioned was reverse grip benches. You can go heavy and it seems to really stress my tris.
 
SofaGeorge said:
When guys have tris that are not developing... 99.98% of the time it is because they are emphasizing the wrong exercises. French press and close grip bench with a spotter are king. Everything else (except dips) is a distant second... (but with dips you have to know how to do them to target tris.)
Click to expand...
by not leaning foward right?
 
i split my tris into two days.. one for compound, one for isolation.

day 1
close grip bench
skull crushers
dips

day 2
french press
pullbacks
wide grip pull downs
reverse pull downs
and then mayb rope followed with some dips

(obviously not back to back)
 
str8cubano said:
I triggered my traps by doing shoulder shrugs for many years and it's been one year and everytime I do military press I trigger my traps. Everyone is different, but dude, for some reason you are giving me advice yet you have no clue what muslce's work out what. I have been workngout out for 10 years and have a master's in exercise physiology and can tell you that almost all shoulder movements will trigger a trap response. I am simply asking adivce on triceps, and your teling me shoulder press? you have no clue.
Click to expand...

lol...what you get from experience you can't get from books. I've read a lot of shit too. Just cause I dnt have a degree doesnt mean I dnt have a clue. Why you attacking me for? All I said was that dumbell presses dnt overwork the traps. Fuck your exercise physiology for all I care. Experience is the best of teachers. Dumbell presses involve the traps to a very small degree. They involve the triceps a LOT more.
 
the_alcatraz said:
lol...what you get from experience you can't get from books. I've read a lot of shit too. Just cause I dnt have a degree doesnt mean I dnt have a clue. Why you attacking me for? All I said was that dumbell presses dnt overwork the traps. Fuck your exercise physiology for all I care. Experience is the best of teachers. Dumbell presses involve the traps to a very small degree. They involve the triceps a LOT more.
Click to expand...
have to agree with that i feel it a heck of a lot more in my tris than in my traps
 
eliminate all compound exercises and focus strictly on the long head of the triceps.

this is from a trainer who does all national level and pro bbs. he said it, i did it, and it works. it is a completely different way to hit the muscle but it works.
 
Different strokes for different folks fellas. All we can provide is ideas. Mix your shit up and something is bound to work.
 
the_alcatraz said:
lol...what you get from experience you can't get from books. I've read a lot of shit too. Just cause I dnt have a degree doesnt mean I dnt have a clue. Why you attacking me for? All I said was that dumbell presses dnt overwork the traps. Fuck your exercise physiology for all I care. Experience is the best of teachers. Dumbell presses involve the traps to a very small degree. They involve the triceps a LOT more.
Click to expand...
sorry dude you attacked me first by telling me I made no sense. Yes, I totally agree with you on expereince, read my earlier post mid way through the thread. However, Just wanted ideas from other bros that's all. Just because YOUR traps don't develop that quickly doesn't mean someone else's wont. That someone else is me. You said I made no sense. That is why I responded the way I did. I have to lie on my stomach to do lateral raises because if I do them standing up, the next day my traps are soar, not my delts. LIke you said, expereince and fixing the workout routine to how you see fit. Fuck my Exercise Physiology that's fine but don't say Shoulder press won't trigger a trap response, especially with your 120 lbs lifts...Now that your traps aren't that big due to genetics that's a whole different ball game. Thats cool dude, you gave your 2 cents I gave mine
 
str8cubano said:
sorry dude you attacked me first by telling me I made no sense. Yes, I totally agree with you on expereince, read my earlier post mid way through the thread. However, Just wanted ideas from other bros that's all. Just because YOUR traps don't develop that quickly doesn't mean someone else's wont. That someone else is me. You said I made no sense. That is why I responded the way I did. I have to lie on my stomach to do lateral raises because if I do them standing up, the next day my traps are soar, not my delts. LIke you said, expereince and fixing the workout routine to how you see fit. Fuck my Exercise Physiology that's fine but don't say Shoulder press won't trigger a trap response, especially with your 120 lbs lifts...Now that your traps aren't that big due to genetics that's a whole different ball game. Thats cool dude, you gave your 2 cents I gave mine
Click to expand...

Dude, trust me when I say very few people believe that shoulder dumbell presses work out the traps more than the tris. We can have a poll if you'd like and see which part works most with it.
 
the_alcatraz said:
Dude, trust me when I say very few people believe that shoulder dumbell presses work out the traps more than the tris. We can have a poll if you'd like and see which part works most with it.
Click to expand...

Dumbell Shoulder Press: Muscles Targeted: Deltoid, Anterior
Synergists: Deltoid, lateral;Supraspinatus;Tricepts Brachlii;Trapezius Middle;Trapezius Lower;Serratus Anterior, Inferior Digitations;Pectoralis Major, Clavicular

By the way, Trapezius means "traps". Yes, They do workout triceps. Maybe even more so than traps for most. And of course, judging from that picture (if that is you in the avatar) you have no trap development so I can see why you beleive this exercise would not target traps. I never said it did not workout triceps. I would never put myself above anyone else because of my studies, but when someone like you tells me something ignorant and sais my justified response "makes no sense" I have to speak up. Just because you are ignorant on what muslces are triggerd in MY OWN body doesn't mean I should take your advice. Genetics? maybe that plays a role in your traps. Sure shurgs are probably king, but for years all I did was shoulder press/military press and traps grew like Goldberg. Anyways, I simply said I did not want to execute it because I did not want it to trigger traps at all for now. Even so, This exercise (if you want to take a poll, feel free) is a distant one for tricep development. As you can see from all the other posts (judge for yourself) you are the only one that chose this as a tricep workout. I can care less what you belive or don't belive regarding my own body. But don't worry , I trust you. You obviously know more than I do and the rest of some of us here and feel confident to take a poll on this. Feel free. Let your voice be heard. Good luck - str8cubano
 
lol 'why you attacking me for?'
Alcatraz knows your traps better than you. Your WOMAN should be the person who is more in touch with your traps, not someone who wont believe your traps grow faster than your other parts.

NEWS FLASH!!! THIS IS THE FIRST TIME ONE MUSCLE GROUP GREW MORE THAN ANOTHER!!!

*SARCASM*
 
RearNaked said:
Different strokes for different folks fellas. All we can provide is ideas. Mix your shit up and something is bound to work.
Click to expand...

Exactly, it is all related to your genetics, and the amount of slow and fast twitch muscle you have.

However, most people have fast twitch biceps and slow twitch triceps.

Fiber Type Intensity (force) Time Utilization Weight Training

Slow Twitch (Type 1A) 58%-69% > 90 secs Light
Fast Twitch (Type 2A) 70%-84% 26-89 secs Moderate
Fast Twitch (Type 2B) 85%-100% 0-25 secs Heavy

My triceps 'popped' out when I was 13 after doing a few wilderness canoeing trips, which was A LOT of time focused on the triceps.

My point is, going heavy on triceps is not always the best thing, they may respond better to high volume training, which is one reason I like dips, and doing thing like sets of 15-20.
 
Tatyana said:
Exactly, it is all related to your genetics, and the amount of slow and fast twitch muscle you have.

However, most people have fast twitch biceps and slow twitch triceps.

Fiber Type Intensity (force) Time Utilization Weight Training

Slow Twitch (Type 1A) 58%-69% > 90 secs Light
Fast Twitch (Type 2A) 70%-84% 26-89 secs Moderate
Fast Twitch (Type 2B) 85%-100% 0-25 secs Heavy

My triceps 'popped' out when I was 13 after doing a few wilderness canoeing trips, which was A LOT of time focused on the triceps.

My point is, going heavy on triceps is not always the best thing, they may respond better to high volume training, which is one reason I like dips, and doing thing like sets of 15-20.
Click to expand...
cool. Yea, When I was 11, I had 3lb dumbells and all I did where chest and bi's. One guy told me, "hey", your going to walk around with a big chest and big bi's with no back and no tri's...i was like, whatever....13 years later and he was exactly right. I caught up with everything execpt tris. But I like the idea of what your talking about Tati, I gotta trigger it from all angles regarding fast and slow twitch. I've tried it all, but now I will do the exercises I never emphasized before (dips, close grip). I was on 80 anavar 2 years ago and joints DESTROYED me thus dips and skulls were a no no. But on this cycle (just test) I feel good. No joint pain whatsoever. By the way how long have you been competing?
 
This will be my fourth comp season, I didn't do any last year though.

I was recovering from a full achilles rupture.
 
IDK, when i do dumbbell shoudler presses, i feel it it my traps way more then my tris. Maybe everyone is a little different.
 
Crocodome said:
Man, don't hate me - but the obvious question now is "why are YOU asking anyone else?"
Click to expand...
Lol thats funny stuff right there he says he has a masters in physiology but yet does'nt know how to target his tri's! Sounds to me like he was just hatin on alc cause he's reppin 120's and he only maxed at 90's imo..
 
Gordz24 said:
IDK, when i do dumbbell shoudler presses, i feel it it my traps way more then my tris. Maybe everyone is a little different.
Click to expand...
i feel it in my traps more than my tris when i press the dumbells together at the top of the movement as opposed to pressing them str8 up where i get more tricep feeling
 
str8cubano said:
Dumbell Shoulder Press: Muscles Targeted: Deltoid, Anterior
Synergists: Deltoid, lateral;Supraspinatus;Tricepts Brachlii;Trapezius Middle;Trapezius Lower;Serratus Anterior, Inferior Digitations;Pectoralis Major, Clavicular

By the way, Trapezius means "traps". Yes, They do workout triceps. Maybe even more so than traps for most. And of course, judging from that picture (if that is you in the avatar) you have no trap development so I can see why you beleive this exercise would not target traps. I never said it did not workout triceps. I would never put myself above anyone else because of my studies, but when someone like you tells me something ignorant and sais my justified response "makes no sense" I have to speak up. Just because you are ignorant on what muslces are triggerd in MY OWN body doesn't mean I should take your advice. Genetics? maybe that plays a role in your traps. Sure shurgs are probably king, but for years all I did was shoulder press/military press and traps grew like Goldberg. Anyways, I simply said I did not want to execute it because I did not want it to trigger traps at all for now. Even so, This exercise (if you want to take a poll, feel free) is a distant one for tricep development. As you can see from all the other posts (judge for yourself) you are the only one that chose this as a tricep workout. I can care less what you belive or don't belive regarding my own body. But don't worry , I trust you. You obviously know more than I do and the rest of some of us here and feel confident to take a poll on this. Feel free. Let your voice be heard. Good luck - str8cubano
Click to expand...

lol
 
trapjaw said:
Sounds to me like he was just hatin on alc cause he's reppin 120's and he only maxed at 90's imo..
Click to expand...

LMAO! You sound to me like one of those guys who walks into the gym and immediately goes for the heaviest dumbells he can handle, because 'people might be watching.' :lmao:
 
I agree that you can definitly hit traps doing shoulder dumbell presses , but have you recorded any videos of your form? If you're getting alot of trap activation and not much tricep activation, I can't help but to think your form has issues.

str8cubano said:
Dumbell Shoulder Press: Muscles Targeted: Deltoid, Anterior
Synergists: Deltoid, lateral;Supraspinatus;Tricepts Brachlii;Trapezius Middle;Trapezius Lower;Serratus Anterior, Inferior Digitations;Pectoralis Major, Clavicular

By the way, Trapezius means "traps". Yes, They do workout triceps. Maybe even more so than traps for most. And of course, judging from that picture (if that is you in the avatar) you have no trap development so I can see why you beleive this exercise would not target traps. I never said it did not workout triceps. I would never put myself above anyone else because of my studies, but when someone like you tells me something ignorant and sais my justified response "makes no sense" I have to speak up. Just because you are ignorant on what muslces are triggerd in MY OWN body doesn't mean I should take your advice. Genetics? maybe that plays a role in your traps. Sure shurgs are probably king, but for years all I did was shoulder press/military press and traps grew like Goldberg. Anyways, I simply said I did not want to execute it because I did not want it to trigger traps at all for now. Even so, This exercise (if you want to take a poll, feel free) is a distant one for tricep development. As you can see from all the other posts (judge for yourself) you are the only one that chose this as a tricep workout. I can care less what you belive or don't belive regarding my own body. But don't worry , I trust you. You obviously know more than I do and the rest of some of us here and feel confident to take a poll on this. Feel free. Let your voice be heard. Good luck - str8cubano
Click to expand...
 
Tatyana said:
Weighted dips
Click to expand...

+1

You probably already know this... but do partial dips to focus more on tri and not to activate the chest too much.

I would also hit your triceps early in your workout to maximize focus and strength.

--Techbaseball
 
trapjaw said:
Lol thats funny stuff right there he says he has a masters in physiology but yet does'nt know how to target his tri's! Sounds to me like he was just hatin on alc cause he's reppin 120's and he only maxed at 90's imo..
Click to expand...
you got it bro. You hit the nail on that one! :p
 
gjohnson5 said:
I agree that you can definitly hit traps doing shoulder dumbell presses , but have you recorded any videos of your form? If you're getting alot of trap activation and not much tricep activation, I can't help but to think your form has issues.
Click to expand...
I'm sure I get tricep activation.
 
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