Hey Curse,whoever else, tricep help needed. [Forum Archive]

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Hey Curse,whoever else, tricep help needed.

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Posted by: DICE

Hey, need some tri help. Having a hard time getting them to grow. Lets hear some advise please.And some tri routines and frequency.

Posted by: AKIRA

Post up what you do now.

TheCurse? Holy shit, I havent seen the "barbell ninja" in a while.

Posted by: DICE

Quote:

Originally Posted by AKIRA

Post up what you do now.

TheCurse? Holy shit, I havent seen the "barbell ninja" in a while.

Thats too bad, hes got some sick tris.

as far as my routine goes its pretty random honestly, I hit them once a week, close grip, weighted dips, extensions etc. I think I know most of the exersizes just want a routine and see what people with amazing tris are up to. Maybe I just have shitty genetics.... I dont know. Back and tris need major help though so all advise is good.

Posted by: Raz

I keep f'in Tri-ying too!

I just can't get the damn fings to develop like a nice pair of horseshoes! In all honesty I think I don't have very good tricep genetics/potential. I hardly work my biceps and they look great and more cut up. It sucks ass because I really don't want it that way! I often think when older men trainers see my arms and think ghee another dumbass spending all their time curling when workin the tri will make their arm grow massively! I hate it and it puts me down!

Does anybody know if the line is genetic? How can I expalin? Erm, You know when you hit a lat spread pose, and you see definition in the tricep, there's like a line of seperation. Is this genetic? I know lowering bf% will help slightly but I'm defiantely not happy with my size yet!

Oh and 19inchpump, you train them once a week. How about hittin them twice a week? 1 day do them fresh near the start of your seesion and hit them heavy like: 3x4-6 cg bench press. 3x6-8 weighted dips. Then next session at the end, light work, set out like: 2x10-12 OH DB Extention, 2x12-15 cable pushdowns, you could even superset these mix it up abit.

It would help if you posted the whole of your programme. Hope that helps! We're in the same boat bro!

Posted by: Raz

Oh actually I don't know the dude Curse too well but I do know he swears by skull crushers.

Posted by: DICE

i feel your pain brotha, man it seems like i have tried everything.... gonna try 2 times a week heavy once light once and see how that goes.

Posted by: Raz

Quote:

Originally Posted by 19inchpump

i feel your pain brotha, man it seems like i have tried everything.... gonna try 2 times a week heavy once light once and see how that goes.

Yea good choice. Good luck and be sure to get back to me with your results.

Posted by: Witchblade

Careful not to overtrain them though. They're a relatively small muscle group and they get worked in all your pressing movements.

Post your routine. If you don't have a routine, make one.

Posted by: Rocky_B

alternate between skull crushers and close grip bench every week (4 sets)
overhead tricep extension (cable works too)
superset dips and one armed tricep pulldown

thats all I do and my tri's are one of my most powerful muscle groups.

Posted by: LexusGS

I am nobody to give advice, but for strength purposes i love cg bench, for size I love doing JM presses very slowly and perfect form.

Posted by: Raz

Quote:

Originally Posted by LexusGS

I am nobody to give advice, but for strength purposes i love cg bench, for size I love doing JM presses very slowly and perfect form.

Yes you are! Everybody can give advice and share what works for them.

Sure we have our experts, that know an aweful lot but even they don't know the body inside and out. Nobody does, period. Look, nobody can be 100% certain of the process of Hypertrophy, how DOMS persists and other things. Science is alot of it without a doubt but certainly not everything!

What I am saying is we can read tons and tons of studies and watch and learn form as many educational resources we possibly can, this will gain us plenty of knowledge sure, but an easy way to learn is take in and learn from other people's experieices. That's what its all about, That's what we're all here for. So don't speak like that. And thank-you for you input.

Posted by: Mudge

Quote:

Originally Posted by 19inchpump

Thats too bad, hes got some sick tris.

Asking what Paul Demayo did for triceps is kinda pointless unless you have his same genetics. Ask a guy who came from nowhere and made his lagging bodypart a winner.

I stick to heavier movements like pressing or pushdowns, less of the single arm extension movements.

Posted by: DICE

Gonna put extra focus on the tris and see what I come up with.... wish me luck, i need it!!

Posted by: DICE

Quote:

Originally Posted by Mudge

Asking what Paul Demayo did for triceps is kinda pointless unless you have his same genetics. Ask a guy who came from nowhere and made his lagging bodypart a winner.

Who is that?

Posted by: Mudge

Some of the best triceps and quads to walk the earth.

Posted by: DiGiTaL

wow that is really nice Mudge, is it all natural?

Posted by: DICE

Quote:

Originally Posted by Mudge

Some of the best triceps and quads to walk the earth.

oh, ok, I see, didnt he pass away ? I just did some googling on him.... shitty deal. Nice development.

Posted by: fufu

Quote:

Originally Posted by DiGiTaL

wow that is really nice Mudge, is it all natural?

No.

Posted by: DiGiTaL

damn.......i hate how everything so good is never natural...

Posted by: fufu

Quote:

Originally Posted by DiGiTaL

damn.......i hate how everything so good is never natural...

Hey, that's not true.

Posted by: Double D

You have almost 19 inch arms and your asking others for tri help, what just doesnt look right here?

Posted by: FishOrCutBait

French presses are delightful

Posted by: Mudge

Quote:

Originally Posted by 19inchpump

oh, ok, I see, didnt he pass away ? I just did some googling on him.... shitty deal. Nice development.

Yeah, apparently he played with something called "heroin." Shitty deal indeed, I didn't read anything about his wife so I assume he got divorced years ago. Too bad to see someone fuck up their lives so young, or at all really. He had amazing triceps and quads though in his day, he competed around 255 at 5'10".

Posted by: Mudge

Quote:

Originally Posted by Double D

You have almost 19 inch arms and your asking others for tri help, what just doesnt look right here?

Many regions of white people, like Markus Ruhl for example, never have good triceps even if they have big arms. Thats just how it is.

Demayo, just like Ken Shamrock, also appears to have very short reach. I have an 85" reach so at the same size someone like me would never look quite as big. Shamrock at a mere 205 looked pretty darn good.

Posted by: Mudge

Quote:

Originally Posted by DiGiTaL

wow that is really nice Mudge, is it all natural?

Even Frank Zane was not natural dude, IFBB pros are not natural. Sorry brother. Nature did not intend for us to be 3% bodyfat and 296 pounds.

Posted by: fufu

Quote:

Originally Posted by Mudge

Even Frank Zane was not natural dude, IFBB pros are not natural. Sorry brother. Nature did not intend for us to be 3% bodyfat and 296 pounds.

I was actually thinking of Frank Zane today because I was comparing his competition weight of 180 with Cutler's 260(270?) at approx. the same height. I think it is possible that Zane's physique could be attained naturally.

Posted by: Mudge

Zane's size yes, but he is a light boned small person. So said subject would never look the same as Zane.

Posted by: fufu

Quote:

Originally Posted by Mudge

Zane's size yes, but he is a light boned small person. So said subject would never look the same as Zane.

True, I meant to mention that. The level of muscularity could be achieved, but the actual proportions and sketatal structure could not be matched(obviously). Unless one undergos massive invasive surgey.

Posted by: DICE

Quote:

Originally Posted by Double D

You have almost 19 inch arms and your asking others for tri help, what just doesnt look right here?

I know, my bis grow real easy, tris...thats another story, but I just love when you see a dude with huge tris hanging off the back of his arm.... I want that...then Ill hit 19 inches. guy at my gym is a genetic freak, got these huge tris and ebverytime i see him I gotta admit Im a little jealous... my back sucks too..... oh well, not meant to be a bodybuilder I guess.

Posted by: Mudge

Big triceps do rock dont they.

Posted by: DICE

Quote:

Originally Posted by Mudge

Big triceps do rock dont they.

yup, theres something about huge tris.... mine also do not go very low down the back of my arm, some guys' go right to their elbow, is there a way to elongate them or is it a genetic thing?

Posted by: StanUk

I'm pretty sure thats all genetics, same as your bicep peak although I have read a few sources that with the right isolation you can change the shape of certain muscles to some extent.

Posted by: DICE

Quote:

Originally Posted by StanUk

I'm pretty sure thats all genetics, same as your bicep peak although I have read a few sources that with the right isolation you can change the shape of certain muscles to some extent.

Yuip, thats true, I made my bis a LOT better by doing a few specific exercises for peak.... now Im looking for that one exercise thats gonna help out my tris,still have not found it though....

Posted by: LexusGS

Quote:

Originally Posted by 19inchpump

Yuip, thats true, I made my bis a LOT better by doing a few specific exercises for peak.... now Im looking for that one exercise thats gonna help out my tris,still have not found it though....

can you please share what this exercise was that worked for you? Thanks!

Posted by: DICE

a little hard but.... I do one exersize on the preacher bench but standing up with my arm hanging straight down, I stand on the side the barbell would rest. works lower bis real nice I find, and the other especially good one is hanging concentration curl that arnold loved.... made really good improvements with both those.

Posted by: Seanp156

My personal preference for triceps is doing weighted dips... I do skull crushers sometimes too, but I'm not very strong on them... Plus I always do them at the end of my workout whenever I do them, so tris are usually pretty tired by then.

Posted by: DiGiTaL

I dont really wanna be all that big but...it'd be nice to be a little lower then his size..and i wouldnt mind having like a 5-9% body fat..but i still got another long years to go..hopefully i'll be even a little like him lol.

Posted by: juggernaut

I'd definitely give close grip bench press a try. My triceps have been seriously growing ever since I made them the forefront of my work. What's the diet look like?

Posted by: DICE

Quote:

Originally Posted by juggernaut

I'd definitely give close grip bench press a try. My triceps have been seriously growing ever since I made them the forefront of my work. What's the diet look like?

funny you should ask... Its been prretty bad for the last few months.. Now that I took a couple months off work though I am starting to clean it up, and in fact I think I am going to do a ketogenic diet... might even start a thread about it, or a journal I mean.Just wanna cut up asapo for my trip and was suggested it by emma -leigh on the diet forum... We saghall see i gues!

Posted by: juggernaut

Quote:

Originally Posted by 19inchpump

yup, theres something about huge tris.... mine also do not go very low down the back of my arm, some guys' go right to their elbow, is there a way to elongate them or is it a genetic thing?

yeah, tie your triceps to a doorknob and have someone slam the door shut. Or perhaps you can hang from a swing like Bobby Brady, and stay there while peter and jan start fucking behind the storage shed.

Posted by: mike456

Quote:

Originally Posted by 19inchpump

your probably not gonna gain any size while cutting...

how is your form on elbow extensions, make sure you keep your upper arms straight, and make sure the only thing that is moving is your forearm.

Posted by: TheCurse

what was the question?

Posted by: BigPapaPump68

Quote:

Originally Posted by TheCurse

what was the question?

What your workout was for your triceps?

Posted by: TheCurse

well it changes a lot, but i do credit my old skullcrusher routine with turning my arms from nothing to something. but its not quite that simple, the minor details are i consistently did them for 2-3+ years before really seeing size gains, and the way i do them is very strict, full ROM always, utilizing progressive resistance and always failing in form.
also i group chest with triceps, never doing an 'arm' day. i have never had pressdowns in my routine, although i might do a few sets for fun. i like to stick to movements that keep the long head of the tricep 'longer' by stretching it out (arms out in front, arms overhead).
as with everything weightlifting the only secret i have to impart here is it takes consistency. day to day, week to week, month to month, year to year.
and dont forget to eat your wheaties.

Posted by: DICE

Quote:

Originally Posted by TheCurse

well it changes a lot, but i do credit my old skullcrusher routine with turning my arms from nothing to something. but its not quite that simple, the minor details are i consistently did them for 2-3+ years before really seeing size gains, and the way i do them is very strict, full ROM always, utilizing progressive resistance and always failing in form.
also i group chest with triceps, never doing an 'arm' day. i have never had pressdowns in my routine, although i might do a few sets for fun. i like to stick to movements that keep the long head of the tricep 'longer' by stretching it out (arms out in front, arms overhead).
as with everything weightlifting the only secret i have to impart here is it takes consistency. day to day, week to week, month to month, year to year.
and dont forget to eat your wheaties.

Wheatis! I knew it...... Thanks for the reply, I am gonna get serious about tris for 07, thats my new years resolution....yay.

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Hey Curse,whoever else, tricep help needed.

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