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Build Triceps for Bigger Arms
Smash
the Triceps for Bigger Looking Arms
The triceps make up 2/3 of the arm.
That’s why working on your triceps make your arms look much bigger and give
them shape. There are two steps, which you can include in your efforts to build
stronger triceps. The first step is the “I need to train harder and do more”
school of thought. In the first step, higher volume and higher intensity always
is the answer for your lagging body parts. Following this method of thinking
usually leads to negative returns. The other step is a little bit more cerebral
in nature. It requires you to actually take the problem apart and attack it
individually from different perspectives. In this case, the problem is your
triceps. Triceps are divided into three basic heads, lateral, medial and long.
It is more important to know how to target them instead of knowing where
they’re located. The following tips will explain how to build triceps for
bigger arms.
Train
the triceps at least twice every week:
If you’re not planning on increase
the frequency of training for the triceps for more than 7 weeks, training the
triceps only twice a week is good stimulus for a nice rate of growth. The
triceps recover fast, that’s why taking two to three days off between the
workouts are a good practice. Also if you do triceps training twice a week,
make the exercises completely different, to ensure that the fibres of the
muscle are stimulated differently.
Do
not ever stop at failure:
If you are looking to get bigger
arms, the key thing is to take your work out sets to the point of muscle
failure. At this point it’s impossible to do any more reps. Taking at least 1
or 2 sets post muscle failure, ensures that the muscle has to work very hard.
Lifters measure this effort the next day as muscle soreness.
Forced
reps:
On heavy sets of overhead
extensions, it is advisable to have a partner working out with you. This will
ensure that you can push past the breaking point.
Drop
sets:
This is another method to build
triceps for bigger arms. Instead of finishing the set at a point of muscle
failure, quickly reduce the overall weight by 25 percent and resume the set.
This way you are working towards a second stage of muscle failure. Cable
movements are good with drop sets.
Peak
contraction training:
Instead of completely dropping the
weights, when you have reached the level of full extension, it is advisable to
consciously hold and squeeze the triceps until the end of a full count before
you decide to lower the weight. As you get more and more fatigued, you can
gradually reduce the time that you hold. However, this is an amazing way to
increase the potency of your exercise sets.
However, it is only not advisable
to pay attention to your triceps and neglect your chest, your biceps and your
legs. The trick is to get a balanced type of look to attract all the desired
attention.
About
the Author
Kevin Hodges is the man behind Crazy
Gain and is focused on helping others
reach their true potential, by training harder than they ever thought
possible. Increasing size and strength
is the desired of many, staying natural and clean then getting big and lean is
a whole new game. Think you have what
it takes?!