Thread: Tricep Suggestions

Soreness is not a good indicator of work performed or load used. My delts never get sore yet are my best bodypart in my opinion. And you should listen to Built, the women speaks only the truth.

Doms (soreness) is not an accurate indicator of progress. I always felt that most of the real tricep work is done with pressing movements like Bench Press and Military Press. I usually do a little isolation in addition to the compound movements and call it a day.

Looks like anabolic beat me to it!

Originally Posted by MDR

Looks like anabolic beat me to it!

We both posted at 6:42, LOL

I like to start with cable pressdowns and warm up the tris and pump out about 5 sets. Then 4 sets of skull crushers and 4 sets of ezbar overhead extensions. After this is done I go back to pushdowns and pump out dropsets until the muscle is pretty much fryed. I usually feel like I didn't work hard enough if I dnt get sore but like previously stated, its not the best indicator of muscle growth.

Originally Posted by jackedntan

I like to start with cable pressdowns and warm up the tris and pump out about 5 sets. Then 4 sets of skull crushers and 4 sets of ezbar overhead extensions. After this is done I go back to pushdowns and pump out dropsets until the muscle is pretty much fryed. I usually feel like I didn't work hard enough if I dnt get sore but like previously stated, its not the best indicator of muscle growth.

Do you work triceps by themselves or after another bodypart?

I work them after biceps. I just recently started doing bis and tris on the same day. I was doing tris by themselve but with more volume but felt like they were getting enough supplementary work from shoulder day and chest day.

Close grip bench, elbows in hands just wide enough for your wrists To be comfortable. Kills my tris everytime

Originally Posted by Anabolic5150

Soreness is not a good indicator of work performed or load used. My delts never get sore yet are my best bodypart in my opinion. And you should listen to Built, the women speaks only the truth.

Hey Anabolic 5150 seeing as your best part is your delts could you list what you do for yours boss?? Like to see it and compare your routine to see if I can make some adjustments to mine. Thanks
Respect,
BT

Originally Posted by jackedntan

I work them after biceps. I just recently started doing bis and tris on the same day. I was doing tris by themselve but with more volume but felt like they were getting enough supplementary work from shoulder day and chest day.

Was gonna say that was a ton of volume following chest and/or shoulders. Still seems like a lot, but if it works for you, stay at it.

Originally Posted by Blood tech

Hey Anabolic 5150 seeing as your best part is your delts could you list what you do for yours boss?? Like to see it and compare your routine to see if I can make some adjustments to mine. Thanks
Respect,
BT

Pretty simple, I usually do push/legs/pull. After chest is done, I do side laterals, rear delt exercise and a pressing movement. I don't work front delts at all anymore.

Used to do my pressing first, then sides and then rears. If looking to gain mass, I feel this is better. But after 11 years, I've changed because it works better for me. Hope that helps.

Originally Posted by Anabolic5150

Pretty simple, I usually do push/legs/pull. After chest is done, I do side laterals, rear delt exercise and a pressing movement. I don't work front delts at all anymore.

Used to do my pressing first, then sides and then rears. If looking to gain mass, I feel this is better. But after 11 years, I've changed because it works better for me. Hope that helps.

Yes it helps and shit that was fast. So you do your chest and delts same day your saying?

Also if you don't mine your rep range.....thanks again

I do Built's baby got back routine. Triceps is day four, after deads, good mornings and the above mentioned tricep routine.

Forget about soreness, got it. Since I enjoy being sore, masochist that I am, this is kinda a bummer.

And Anabolic - I ALWAYS listen to Built....just had never asked her specifically about the tricep thing. Or the lat thing.....and figured, with how early i am in my journey - I must be doing it wrong to not be getting sore.

Originally Posted by twstdn8v

Close grip bench, elbows in hands just wide enough for your wrists To be comfortable. Kills my tris everytime

might give this a try, thanks......

niki, you just keep training hard, eating right and listening to Built and you'll do great. I'm sorry for the hijack, I'm gonna post my shoulder routine as asked, then we need to get back to you.

Yes, I do chest, shoulders and triceps the same day, often though triceps get skipped.

Side lateral 3-4x 10-12
Rear lat exercise, 3-4x 12-15
shoulder press, 3-4x 8-10

That's it, simple.

Again niki, sorry for the hijack!!

My bad niki....... I wasn't even thinking about that. I am sorry. As far as tri's go I have always done close grips .... This has always been meat&potatoes so to speak for tri's then 2 handed over head extension with dumbell( get good stretch) and then press downs the way Yates does them. Might throw a super set with close grip and pressdowns to mix it up once a month. They will blow up like balloons lol. I hope this helps as well and again sorry about not staying on subject.

Lol.....I'm not needy........got what I came for - proceed fellas.

Originally Posted by Blood tech

My bad niki....... I wasn't even thinking about that. I am sorry. As far as tri's go I have always done close grips .... This has always been meat&potatoes so to speak for tri's then 2 handed over head extension with dumbell( get good stretch) and then press downs the way Yates does them. Might throw a super set with close grip and pressdowns to mix it up once a month. They will blow up like balloons lol. I hope this helps as well and again sorry about not staying on subject.

I asked here 'cuz I am NEW to lifting. Only 4-5 months. I don't know names of exercises, and very limited knowledge base - so I asked you fine folks.......and I don't give a damn about thread hijacking - I learn more that way.

I'd rather they NOT blow up, fyi, lol. But everyone keeps telling me not to worry about that.....when I end up with 15" arms and a national power lifting title, I will HUNT you guys all down, one by one........heh.

niki, my suggestion is to ask either Built or Sassy69 for suggestions on routines. Both are awesome ladies and will always help. If I can be of any assistance, just ask. That goes for all of you.

Originally Posted by niki

might give this a try, thanks......

Yes ma'am
Glad to help anyone tryin to improve post up later and let's know if ya got your soreness your so fond of lol
as for being new I'm a youngster as well little over a year in and still askin built questions.

Nobody mentioned weighted dips?

I've not tried dips.......like I said - totally a noob so even basics are new by me.......thanks!

niki, I can't do dips (fucked up right rotator cuff, dammit) but I fake 'em with decline, close-grip Smith presses. Give those a try. I do 'em so my elbows are tucked tight to my body, and press basically from (where you'd like) your nipples (to be).

I like about an 8-12 rep range. Try that followed by rope pressdowns.

Blood tech, try the shoulder module in my sig: Got Built? » The Shoulders of Giants

Will do - thanks!

Soreness is not a good indicator of work performed or load used.