triceps are gay

[TheOak84]

my triceps wont budge, at least i dont think they are. they have no problem gaining strength. but they are making my arm look wimpy.

ive tried training them once, twice even 3 times a week. lots of sets, just a few sets, lots of reps, or low reps. i use basic movements, dips, cgb, skulls pressdowns and overhead exts. currently im training them like this:

following chest

skulls - 4x6-10
pressdowns - 3x10-12
1 arm ext - 1-2x15

following delts

cgb - 3x5
weighted dip - 3x5-8
over head ext - 3x12-15

i dont think its my deit, im eating about 3500-4000 calories a day. whole foods, some preserved. shakes and vitamins.

the rest of my body doesnt have a problem making improvements.

maybe its a genetic thing, i do have a pretty short tricep head, no symetrical to my bicep.

any help?

 

[big4life]

Try elbows out extensions. They really hit my triceps harder than almost any lift I do.

 

[tzan]

Switch the word triceps for biceps and welcome to tzans world my friend. I feel your pain. No matter what changes I make my biceps are always lagging behind. I wish I could give you some magical answer, but unfortunately I believe it's just nature. Thats what makes everyone different, genetically we all have strengths and weaknesses.

 

[BOOEY]

Maybe try training them on their own day - blast the hell out of them. Use supersets, drop sets, negatives

 

[ihateschool243]

How long did you give those variations of volume to work? You might try puting them on there own day, I had the same problem, and it worked or me.

 

[casualbb]

Triceps get a lot of metabolic work in all the presses you do... so obviously that's not the issue

You need stretch-strain exercises, ones that will put weight on the tris in a stretched positions. A good one is standing overhead tricep extensions

 

[JustJacked]

Try supersetting bi's and tri's. This made my arms grow real fast. Also, try close-grip benches. These are excellent for mass. When I do tri's I do skulls, close grips, and push downs. I also do drop sets, rest-pause and assisted reps. On my last set I bomb the fuck out of them.

 

[ihateschool243]

Triceps get a lot of metabolic work in all the presses you do... so obviously that's not the issue

Are you referring to my post? I think it does matter if a muscle has its own day. I know everyone is different, but if you respond well to doggcrap (and arn't currently doing that style) it could work better on its own day. You can work them some when doing pressing movements, and rest a few days, then do a whole work out.

 

[H_T_]

try doing your skulls on a decline bench. also try reverse grip bench presses. use a cambered bar for french presses and keep your wrists straight, not bent back, cuz of the tension it puts on your elbow joint.

 

[Kane Fan]

well if you are not specifically trying to improve your CNS efficiency then you are only going to be able to gain strength for so long before your muscle grows
so as long as the strength is going up, your workout is fine it' sjust a lagging muscle

if you want you can try something I have done before that went well
use something like SkullCrushers and do sets of 5
heavy but be sure your form is on
take breaks like strength training 3 minutes about
and do like 8-10 sets
but that woudl be all the direct tricep work you did, no cg benches no dips etc
and do that for about 2 months (1x a week) and it will hopefully help
I've gotten good resutls from that before but I rarely do a workout that dosn't help me in some way so I guess I'm blessed