Training the Triceps for Maximum Size Gain – Part Two

When your goal is to build yourself some huge triceps, you’ll have to put in some extra work and effort. Simply doing the “Big Three” isn’t going to cut it this time; you’ll have to hit these muscles with some extra moves that specifically target the triceps. Since you learned about the anatomy of your upper arms and how the triceps works in the first part of this article, now you’ll read about what exercises you can do to really make some size gains.

Best Triceps Exercises

In part one we covered how the triceps extends the elbow and helps to extend and adduct your shoulder under certain circumstances. In other words, any exercises that make your arm work in this manner, like the bench press, lying triceps extensions, skullcrushers, weighted dips, and dumbbell overhead triceps extensions will work your triceps. If you do these moves properly and ensure you get the proper nutrition for building muscle, you’ll soon see significant size gains.

The tricep is one muscle that really sees a benefit from doing moves using cables, so make sure you incorporate cable pushdowns into your routine.

Triceps Building Routine

In the good-old days, most guys trained their triceps on chest days.  You’d do your bench press and whatever else, and follow up your routine with some triceps finishing moves.  A potential problem with this is your triceps are pretty much beat by this point and you can’t really do them justice the way you could if you saved your triceps workout for a day or time when they’re fresh.

When you use an optimal weight and exercise to really overload your triceps, you’ll see better results. For those that don’t want to devote a separate day, try mixing up the order of your routine and do the isolation exercises first.

Like everything else, intensity matters so chose a weight that will genuinely challenge you. You don’t want to just complete the set for the sake of getting it done. If you feel you could do more reps then add some weight, and if you can’t do the required number of reps in a set, you’ve got too much weight. I know it’s simple, but a lot of people screw it up.

Make sure you perform each movement with a full/proper range of motion to ensure all three heads of the triceps are involved.

Here are two routines you can do to really build some amazing mass in your triceps.

Always do your cable work at the end when the long and medial heads of the triceps are fatigued. This ensures that they won’t take over and will allow the lateral head to do some work.

Like I mentioned before, try these sessions on a day when you don’t do chest, or mix up the order of the routine. Another alternative for those who have the time is to separate your chest and triceps workouts by several hours on the same day to allow your triceps time to rest and recover before you hit them with these moves.

Do these sessions once per week for four weeks, then you can do two per week. Advanced lifters with some decent size may be able to start out with two sessions per week, but go by what feels best for your level and ensures sufficient recovery.

Beginners should do Routine #1 on weeks one and two, Routine #2 on weeks three and four, one each of Routines #1 and 2 on weeks five and six, two weeks of active recovery in weeks seven and eight, then start over again on week nine.

Routine #1

  • Close-grip bench press – do four sets: 12, 10, 8, 6.
  • Decline skullcrushers or lying triceps extensions – do four sets of 10.
  • Triceps pushdowns – do four sets of 12.

Routine #2

  • Weighted dips – do four sets: 10, 8, 6, 6.
  • Overhead EZ curl bar extensions – do four sets of eight.
  • Inverted Triceps Pushdowns (using seated cable row grip) – do four sets of 12.

Active Recovery

Basically, this is a week where you want to give your muscles time to rest, recover, and grow. Take this time to assess strength balances using single arm overhead dumbbell extensions – do four sets of eight and gauge if your arms are equally strong or if you need to work more on one side. Anything more than a one or two rep difference between them indicates an imbalance.

Medicine ball throws are a great active recovery exercise for the arms.

Injury Prevention

It is really important that you allow yourself those two weeks to recover. If you want to build size, you need to give those muscles time to repair. If you follow the plan as laid out, you could have some massive arms in just 16 weeks. Don’t rush it, or you’ll just end up with injuries and no size gains to show for your hard work.

Keep your form strict. This means when you’re doing cable pushdowns, use a straight bar. Push down with your elbows slightly pointed away from your body. Keep your shoulders over the bar; this will work the lateral heads of your triceps the most.


If you want some huge triceps that fill out your shirt sleeves, you have to be willing to put in the sweat and the pain for at least a few months. But if you do this, you’ll have the guns to show off all your hard work.

Ok, let’s get after it and let the gun show begin!

Leave A Reply (35 comments so far)

  1. anthony
    5 years ago

    thank you very much i'm going to put this in my program

  2. cheap air jordans
    4 years ago

    Our mission is to connect to young, fashion conscious individuals through a premium brand experience featuring the best selection of authentic, sport inspired products. We define this premium experience through our product, our presentation, and our people.

  3. Downturn after three games , Chris Bosh – finally back feel , he used the half 17 points, scored 25 points to show the performance efficiency of the true giants character , after the game , the playoffs this season for the first time he sat down Press release stage .

  4. wow gold
    4 years ago

    With luck , a lot of these will bring more advanced than the earliest two I acquired with respect to my friend of which chiseled inside 8 weeks connected with taking wow gold

  5. cheap kicks
    4 years ago

    For the first championship celebrations of the Jordan Air Jordan 6 “Celebration Collection” champions will be officially released in June 14th.

  6. の多様選択はここにある:

  7. But I get it; your mom’s cousins pig’s initially proprietor obtained medical procedures and remained an unhealthy slob and received back again all their botanical slimming soft gel laredo effective so it really is a cheaters way out. A cheaters way out proper back into the botanical slimming soft gel laredo effective they started off at.

  8. My breasts have shrunk from past lida daidaihua diet pills supplier, although not drastically (1 cup size). I think it all relies upon on just how much weight you might want to loose–if it truly is more than 30lbs, you will likely see some decrease in breast sizing, but when it is below that, I am unable to visualize there currently being much of a change.

  9. Thank-You!
    replica designer chanel

  10. ke toan
    4 years ago

    What’s Happening i am new to this, I stumbled upon this I have found It absolutely useful
    and it has helped me out loads. I’m hoping to contribute & aid different users
    like its helped me. Great job.

  11. Download the most recent model off this device on our site to be the
    primary in the sport.

  12. If he desires to come and mention it like a guy then go do that, but to try and wreck somebody for the race track and also

    to come down pit road with cars and people standing around with my

    seat belts off and drive into the side of me is simply inexcusable.

    Dates: Saturday, February 2 and Sunday, February 3,


  13. Offline Installers
    3 years ago

    Nice tips to get better exercise. I will manage my daily routine by following your effective tips. Thanks for your good help

  14. Step 5. After doing the correct steps, yyou will haqve accomplished
    the Free obtain process.

  15. Korean-fashion jackets fifa 15 kits mod – quiet превод fifa 15 victor valdes
    potential fifa 15 origin key low cost.

  16. Alot websites for CSRClassics hacks intruments given on thee internet but you must pay.

  17. Lien
    3 years ago

    That won’t occur with our Dead Trigger 2 hack, aas a result of the whole loot is finished completely online.

    3 years ago

    There exists a constructed-in ban safety code inside this Hungry
    Shark Mod APK.

  19. Harga Mesin Cuci
    3 years ago

    good, thank you very much i'm going to put this in my program

  20. oakley caveat sale
    3 years ago

    I got so bored at the moment afternoon, but as soon as I watched this Training the Triceps for Maximum Size Gain – Part Two | funny clip at this website I become fresh and delighted too.
    oakley caveat sale

  21. bing
    3 years ago

    I think the admin of this website is genuinely working hard for his site, for
    the reason that here every information is quality based stuff.

  22. My Blog
    2 years ago

    Thanks for sharing such a good thinking, post
    is fastidious, thats why i have read it completely

  23. nba 2k16 mt
    2 years ago

    Thank you for sharing your cool website

  24. Marilou
    2 years ago

    This may not happen all the information of the business owners.
    There are various techniques which you search engine optimization can improve your rankings.

    Sadly, most SEO firms retain a staff of writers who will actually perform the SEO activities in the top positions
    in the long term and low cost recognition. These search
    engines will be visible on the search engine optimization services?
    You would be to log onto your website’s ranking in the website is preferred over
    most others by search engines can t read flash.

  25. draz008
    2 years ago

    thanks adminn :)

  26. root master apk
    2 years ago

    very interesting and informative site.

  27. key root master apk
    2 years ago

    so nice and amazing post keep it up

  28. UpdateFiles
    2 years ago

    Great job thanks for sharing….

  29. kashif silpi
    1 year ago

    good job…

  30. allmobitools
    1 year ago

    Cool post.

  31. KingoRoot for PC
    1 year ago

    Cool job

  32. FiFa ultimate Apk
    12 months ago

    Nice one keep it up.

  33. It’s not my first time to visit this web page, i am visiting this web site dailly and
    get pleasant facts from here everyday.

    5 months ago

    Thanks for a marvelous posting! I really enjoyed reading it, you
    could be a great author.I will ensure that I
    bookmark your blog and will come back down the road.
    I want to encourage you to continue your great posts, have a nice weekend!

  35. Key Root Master
    2 months ago

    good post