I can tell you more about the development of triceps than a bodybuilder with more powerful muscles than me. My triceps responded poorly to training and grew slowly, so I had to pay a lot of attention to them. I analyzed the results of training and constantly thought about which exercises are most effective. I had to spend years training and experimenting to get to this level. Now I can tell you about the conclusions that I was able to come to. Here are ten tips to help you develop your triceps very quickly.
Tip 1. Warm up well before training.
Triceps and elbow joints are very susceptible to injury, so they should be well warmed up before starting workouts. I do at least two sets of exercises to warm up my muscles. First, I do the pull down – usually with a bent barbell (EZ barbell) or rope. First, you need to fix the elbows in a fixed position in order to exclude their injury. Then you can move on to light lifts – the extensions of the arms – which are the most traumatic for the tendons, triceps and elbows.
Tip 2. Work out all areas of the triceps.
If you take into account the main function of the triceps – the extension of the arm, you might think that they consist of one muscle group. However, in reality, the triceps is a complex muscle made up of three distinct groups that respond differently to each exercise. For example, when I pull down with a barbell, the outer triceps tenses. The pull down with the rope acts on the inside of the muscle. When I do a dumbbell floor extension instead of a curved barbell, the part of the triceps that is closer to the elbow strains. The conclusion is this. Extend your arms with different hand positions to target different areas of your triceps.
Tip 3. Take the correct position during exercise.
Our elbows work like hinges, flexing and unbending in the same plane. The correct position when training triceps is to force one triceps to work, excluding the work of other muscle groups. To do this, you need to keep your elbows, shoulders and wrists motionless, moving only your forearms.
Tip 4. Concentrate on fully extending your arms.
Many people do triceps exercises incorrectly, performing downward pulls and extending their arms without fixing them in a straightened position. This is a very important condition. The triceps are shortened as much as possible only when the arm is fully extended. Fix the position of fully extended arms for a couple of seconds. Bend the arm back slowly. Keep counting exercises not by hand movements, but by holdings in a straightened state. This will help you focus on the work of the triceps.
Tip 5. Use pyramid sets.
The principle of pyramid sets is that with each approach to the projectile, the load increases and the number of repetitions decreases. I am convinced of the effectiveness of pyramid sets. This allows you to warm up your triceps, gradually preparing them for heavy loads. I do not use too heavy loads for triceps training, but I definitely use pyramidal sets. For example, on moderate training days, I first do 15 repetitions of the down pull with a rope. In the second set, I increase the load and do 12 reps. Then I increase the load again and do 10 reps. Using a pyramid is a safe and effective training method to increase the volume of your triceps.
Tip 6. Change your exercises.
I recommend alternating weekly workouts with varying degrees of stress: moderate and heavier. The difference should not be in the number of repetitions, but in the type of exercise. Exercise alternation adds variety to your workouts. In my workouts, I often switch to completely different exercises that give the muscles a fundamentally different load. This causes accelerated muscle growth. If you do the same exercises every day, don’t expect good triceps growth.
Tip 7. Work to the point of exhaustion.
Repeat the set until the muscles are extremely tired. I give my muscles such a load that by the last repetitions they are in a state of complete exhaustion. These final reps are the whole point of the workout. The first approaches only warm up the muscles and prepare them for the final maximum tensions. When training, you can not slow down the pace. For muscles to grow, they must be stressed to the point of extreme fatigue.
Tip 8. Avoid overtraining.
At the beginning of my bodybuilding training, I put too much stress on the triceps, not considering the fact that they also tense while the muscles of the shoulders and chest are working. Now I try not to overextend my triceps when training other muscle groups. I work on the triceps themselves once a week, and I distribute my workouts in such a way that there is a break of several days between this day and the days of training the muscles of the shoulders and chest. I share the point of view about the need to limit the number of sets, especially since I repeat each set until the muscles are extremely tired. Even taking into account my many years of training and the fact that I allocate several days for triceps to recover, the number of my sets does not exceed 9 times. I advise you to load your triceps very intensely for 9 sets.
Tip 9. Take time to pose.
I believe that enough time should be devoted to posing exercises in the show. And not so much to make the poses look spectacular, but to gain self-confidence. This is necessary to win the preliminary qualifiers. Posing clearly reveals the relief of the triceps and establishes a connection between the brain and muscles. If you’re not even going to hit the podium, spend 15-20 seconds posing for each workout.
Tip 10. Keep a diary.
I believe keeping a training diary is essential. Thanks to the notes, I know what I’ve done before; what exercises, with what load, with how many repetitions did he perform and what effect he got from it. It helps me to get stronger and succeed in training. Recordings help you understand which exercises are most effective. They need to be conducted in relation to the training of all muscles, including the triceps. This is one of the most powerful tools that exist. By looking at the diary, you can track how you have developed and what you have achieved, which means you can plan for future achievements and achieve your goals in a short time.