triceps

[Big_D]

I have 21 inch arms and I'm trying to get up to 22's. I can put on another inch or two on my triceps but they have not been growing.

Here is my split:
Monday
flat bench 3x12,10,8
incline bench 3x12,10,8
decline hammer strength 3x12,10,8
pec deck 3x12
close grip bench or hammer strength dip machine 3x12,10,8
push downs 3x12,10,8
reverse single arm push downs 3x12,10,8

Tuesday
back

Weds
legs

Thurs
Shoulders

Friday
biceps.

Any suggestions?

[Blake]

Reduce volume.  You don't need nine sets specifically for triceps after all your chest pressing movements.  And screw pyramids.


Or just inject some damn Synthol and be done with it.   

[Cavalier22]

scratch tri's from monday and maybe put them with biceps. for me i get much better workout than when i do them after chest, although these days time constraints makes me have to do them after chest

[pumpster]

The biggest problem is that you're not hitting the largest part of the tricep directly-include 2-handed extensions.

Substitute decline lying 2-hand extensions to behind the head using a dumbbell, instead of the one-arm exercise-IMO one arm exercises aren't as good for bulk. Or, do seated extensions behind the head with your back braced.

Second thing is to hit tris twice a week.

[Bear03]

Dude, if you're trying to bring up a body part, give it adequate attention.  Put bi's with chest on monday, put tri's by themselves on friday.  Simple as that.

Also, i do agree that you should be doing Close Grip benches and skull crushers.  Since you're apparently huge already, you probably already know this, but- heavy, heavy, heavy is the rule for arm mass.

[kicker]

Dude, if you're trying to bring up a body part, give it adequate attention.  Put bi's with chest on monday, put tri's by themselves on friday.  Simple as that.

Also, i do agree that you should be doing Close Grip benches and skull crushers.  Since you're apparently huge already, you probably already know this, but- heavy, heavy, heavy is the rule for arm mass.

Agreed.  Train in the 6-8 rep range and make close-grip benches, weighted dips, skull-crushers and overhead dumbbell extensions (two hands) your core exercises. 

[NoCalBbEr]

dude if you have 21' arms then i should be asking you for advice

[loler]

umm, people
cgbp isnt a tricep exercise
ask "milos sarcev"

[Big_D]

If I train tri's by themselves then what should my split look like.
If I do bi's with chest then I would have to move back to Thurs.
This is my current split:
Mon-chest and tri's
Tue-back
Wed-Legs
Thurs-shoulders
Fri-Bi's

I try to give a 72 hour rest period between pushing and pulling movements. Meaning if I push on Mon, I wont push again until Thurs and If I pull on Tues then I won't pull again until Fri.

[Big_D]

dude if you have 21' arms then i should be asking you for advice

I'm 6'2" 325-330 lbs. It's all relative.

[g0ddang]

If I train tri's by themselves then what should my split look like.
If I do bi's with chest then I would have to move back to Thurs.
This is my current split:
Mon-chest and tri's
Tue-back
Wed-Legs
Thurs-shoulders
Fri-Bi's

I try to give a 72 hour rest period between pushing and pulling movements. Meaning if I push on Mon, I wont push again until Thurs and If I pull on Tues then I won't pull again until Fri.

yeah i do something similar.

try rotating/switching shoulder days with tri's instead. like do chest+shoulders on monday, so then you have tri's by itself on thurs.

[Cavalier22]

i personally think shoulders should have their own day.  but maybe monday, chest and front delts

thurs, side delts and tri's

[Cavalier22]

also, if you are 6 2, 330.  maybe you s hould worry more about cardio

[Big_D]

also, if you are 6 2, 330.  maybe you s hould worry more about cardio

I do 30 minutes of cardio after each workout. My bodyfat is 17% right now but before I cut down to 275-280 I want to put on a little more arm size..

[NoCalBbEr]

see i didnt know that your 4" taller the me.

   when i was trying to get biger triceps. i really didnt  do pushdowns. i did the basics for tricep mass i.e. close grip bench press, weighted dips and lying extensions.  thats about all you need to hit all three head of the triceps. one of the things that i've remember from Kevin Lervone is that to have big triceips you have to have a go bench press.

one of the best  triceps builders is the one arm overhead triceip extension. forget the pushdowns and reverse pushdowns. go for all free weights