Tricep's won't grow for shit... HELP!!!

[Mikey]

My triceps are lagging real bad, considering how much everything else is taking off. Arms are measuring about 17" but most is Biceps. Current Tricep exercises are Pushdowns, Skull crushers and one other tricep exercise. Each consists of 3 sets of 8 -10.
Any suggestions as to help bring up the size on my triceps?

 

[TheOak84]

sounds weird....maybe you need to do them twice a week. or try taking shorter rest breaks.. what does the rest of ur routine look like?

 

[gettinlarger]

Start with close grip presses, followed by weighted dips and skullcrushers.

 

[Mikey]

I do chest and tri's on the same day. I keep my rest period short and no longer than 1-2 minutes. Gettinlarger, that sounds like a good start.
Any other suggestions?

 

[gymtime]

Start with close grip presses, followed my weighted dips and skullcrushers.

Agreed. Only start with regular dips if you've never done them before, and work up to adding weight.

 

[Fatty4You]

I do chest and tri's on the same day. I keep my rest period short and no longer than 1-2 minutes. Gettinlarger, that sounds like a good start.
Any other suggestions?

Do you chest before tris? If so, perhaps you can tri doing tris first to help emphasize them. Now, i know that lots of people will get their panties in a bunch over the idea of doing chest after tris, but if you want to build up a lagging part, one great thing to do is emphasize it in your workout.... at least for a while.

-Fatty

 

[SANDMAN5150]

Daaaang

I wish I had your problem I am 18" my triceps are my arms,,,now I am wanting to give my left nut for Bicep I am cursed...wanna trade??

 

[rjl296]

Start with close grip presses, followed my weighted dips and skullcrushers.

personally i would pick 2 of these, and do them for 3 sets each

 

[MidwestJ]

start with your heaviest mass building excercises first.

close grip bench press (1)
skull crushers (2)
dips (3)

or on one workout do
close grips
dips
rope pull downs

then next workout do
heavy skull crushers
dips
rope pulls.

Point is...do the heaviest mass builders first. Heavy weights low reps to build my man. best for building I say are skull crushers followed by close grips

BUT others will probably disagree

 

[gymtime]

start with your heaviest mass building excercises first.

close grip bench press (1)
skull crushers (2)
dips (3)

or on one workout do
close grips
dips
rope pull downs

then next workout do
heavy skull crushers
dips
rope pulls.

Point is...do the heaviest mass builders first. Heavy weights low reps to build my man. best for building I say are skull crushers followed by close grips

BUT others will probably disagree

Yup...like me for instance! Skulls, while great for tris, are isolation excercises and not ideal for mass building. Besides, the heavier you go on skulls, the more most guys cheat. CG bench and dips, especially weighted dips are the real mass builders, IMO.

 

[needsize]

Start with close grip presses, followed by weighted dips and skullcrushers.

I agree 100%, this is my tri routine and has been for the past few years, years in which I completely transformed my arms

 

[jesus 2]

try close grip bench followed by decline skull crushers. heavy.

 

[hittman]

what are skull crushers never heard of em, do they have another name?

 

[Fatty4You]

what are skull crushers never heard of em, do they have another name?

They are sometimes called Lying Tricep Extensions, but Skull Curshers is just more fun

-Fatty

 

[SofaGeorge]

Do this...

Close Grip Bench 5 X 5
Weighted dips 2 X 6-8
Skull Crushers 2 X 8-10

... followed by one high rep set (20-30 reps) of rope push downs.

 

[gymtime]

They are sometimes called Lying Tricep Extensions, but Skull Curshers is just more fun

-Fatty

Exactly....sounds a lot more butch too.

 

[Zyglamail]

Since I cut out the isolation crap from tri's they are comming alive. I do chest and tri's on same day and I work chest first and then I hit tri's with dips and then close grip. Triceps are much much bigger than biceps and they need to be worked hard and heavy, yet what I see if people doing stuff like press downs, kick backs and crap like that yet they pound thier bi's like no tomorrow which of course is backwards. Basically put any exercise that moves your body instead of a weight will give the most benefit for a given body part, dips would work much better than pushdowns, pullups better than pulldowns etc.

Try this for a couple weeks and let me know if you make any gains.

2 sets Weighted dips with a weight you can get 5 reps with. 3-5 minute rest between sets. Next drop weight, likely just body weight will be fine, and do sets of 5 reps, stop at 5 even if you can do more but only rest 30 seconds between sets. Keep going until you cant get 5 reps. If you get 6-7+ sets then next workout make sure to add a little weight. The goal is to keep doing sets until you cant get 5 reps then your done with dips.

Next do close grip bench same methodology as above, 2 sets for 5 reps, long rest periods followed by as many sets of 5 as you can do with 80% of your 1 rep max with only a 30 ssecond rest between sets.

 

[gettinlarger]

Try this for a couple weeks and let me know if you make any gains.

2 sets Weighted dips with a weight you can get 5 reps with. 3-5 minute rest between sets. Next drop weight, likely just body weight will be fine, and do sets of 5 reps, stop at 5 even if you can do more but only rest 30 seconds between sets. Keep going until you cant get 5 reps. If you get 6-7+ sets then next workout make sure to add a little weight. The goal is to keep doing sets until you cant get 5 reps then your done with dips.

Next do close grip bench same methodology as above, 2 sets for 5 reps, long rest periods followed by as many sets of 5 as you can do with 80% of your 1 rep max with only a 30 ssecond rest between sets.

That sounds BRUTAL.
And awesome.

 

[barbell265]

Start with close grip presses, followed by weighted dips and skullcrushers.

I agree whole heartedly, however, I would do weighted dips first followed by close grip and skulls. 4 sets of 3-5 with a 3min rest in between. I do like Zygs. idea of blasting out the tri's with the 80% with 30 second rests, very intense!

 

[Zyglamail]

I agree whole heartedly, however, I would do weighted dips first followed by close grip and skulls. 4 sets of 3-5 with a 3min rest in between. I do like Zygs. idea of blasting out the tri's with the 80% with 30 second rests, very intense!

I do tri's after chest so by the time I am done with just the two exercises above I dont have anything left, im taxed and my tri's are fried. The healy weight, long rest sets at start really work the CNS and help you recruit more fiber for strength, the following sets then concentrate on hypertrophy. Even though rep range is low and weight is realatively high (ie 80% 1 rep max) you introduce fatigue which is needed for good hypertrophy.

 

[gymtime]

Zyg, any problems with doing close grips after a full chest workout?

 

[gettinlarger]

Zyg, any problems with doing close grips after a full chest workout?

My tris are very fatigued after my chest, but then I go straight to close grips, dips, and skulls. Of course there is the significant drop in weight than if they were on their own day. But, the weight still goes up, and my tris get blasted.

 

[gymtime]

But my concern is overdoing it on the chest, as close grip involves a lot of chest and shoulders.

 

[Zyglamail]

Zyg, any problems with doing close grips after a full chest workout?

Ive almost always worked tri's on chest day and never had any problems, sure weights are a bit lower than working fresh tri's, but honestly I have been making the best gains by blasting tri's after chest and using heavy movements.