Get Bigger Triceps

hi vince… this post is really great.i think this triceps workout are exactly what i need… thanks

Loved the first exercise, gonna try it in the future, but kickbacks???? Heard they are useless (and my own experience tells it too). I prefer to do Skull Crushers for triceps. What do you think about them?

Cheers

Good job Bro. Its about time somebody came out with real information like your video. The thing that registered with me was the fact that you hit the nail dead on the head with your practical approach and demonstration of intensity required to build muscle. Most people dont realize that you really dont need lengthy breaks between sets. You moved right into the next set in less than a minite between, which to me is a key factor. Right up there with well executed form. Proper weight, form and intensity is a perfect recipe for anabolism to occur. Thanks, GT (Rookie/Old Man)

Rolling dumbbell extensions, never seen those before, have to give it a go. But, I have to agree with Adrian above about the kickbacks. That’s classic Kianna’s Flex Appeal stuff, not really effective.

I’d suggest dips using the bench…

Hi Vince, thanks for the video.

What happened to your elbow? I practice JiuJitsu and had a nasty arm bar done to me which was a bit short of breaking my elbow. It was 2 months ago, and I still find it difficult to workout my triceps.

Do you have any suggestions as to what sort of exercise is good for strengthening the elbow, and working out the triceps without hurting it more?

Thanks,
P

Great combo, but do you do 1 set or do 4-5 sets ,and do we do in combo or each exercise seperate. would appreciate a reply. Thanks

Again, these are isolation exercises and should be done after a compound movement such as close-grip bench presses, cable pushdowns, skull crushers, or dips, but not all of them. As I said in the “get bigger biceps” post, you don’t need to do that many sets to get the triceps stimulated to grow. If you want mass, you need to concentrate on the list I just gave but only two of them per workout at 3-4 sets max with a 5-7 rep range.

I was doing kickbacks with 65 lb DB’s, but I felt the form was getting sloppy due to the weights (and poor results as mentioned above), so a more controlled way is the overhead dumbbell extension much like Lee is doing in the video screenshot, but instead of the elbow out, try it with the elbow straight forward and close to your head. I use my other hand to be sure I don’t go too far down and to keep it steady allowing for stricter form along with pushing myself to total failure. With a 50lb DB, these get hard to handle with one arm.

When you first start out training to gain muscle mass, do you work on one muscle at the time. eg Biceps one day, triceps the next, shoulders the day after etc. Cheers Vince.

@Ceri – Vince will reply soon, but until then, you should start with all compound movements before any kind of isolation exercises, so bench press, squats, deadlifts, military press, dips, chin-ups, standing calf raises and weighted crunches is all you should be doing in the beginning to build your base muscles. After 6 months to a year of lifting, you can then add some isolation exercises, but always keeping the main compound exercises in your routines. Vince has this all detailed in his ebook.

@Vince – I tired the bicep and tricep ones! Like I always say after such workouts “BEAUUUUUUUUUUUTIFUL!” haha!! Ok so are you planning to post such workouts for chest, shoulders, back and legs?! I did a similar workout for legs…did squats and kept increasing the weight by 10 lbs for 12-10-8-6 reps, 3 sets with 60 seconds rest between them! IT WAS BEAUUUUUUUUUUTIFUL!!! Now please tell me if you’re gonna post something like this for chest, back and shoulders before I start experimenting my own way!

great workout especially the first workout ………………….thanx

@hulk –

Very Nice thank you.

please can I get a breakdown on the rolling db ext form, ebows tucked in or out etc?