Tri's need help.

**DWIPump** · 07-28-2003, 05:34 PM

I was hoping you all could give me some suggestions on tri's.
I lack tri size bigtime. I have 18in arms but my tri's suck!!!!!
I need help putting mass on them. Any ideas??

Thanks

**Mudge** · 07-28-2003, 05:57 PM

Genetics is going to play a role, I dont have the triceps of my dreams either. Paul Demayo had some of the best triceps ever IMO, but it just doesn't work out that way for me, at least yet(?)

I do 2-3 sets reverse grip benches heavy, low on the chest of course, ~4 sets skull crushers, and then 1-2 sets of kickbacks or cable pressdowns, or one arm overhead dumbell extentions.

Whats your routine look like?

Look at Markus Ruhl, freakish biceps, not much in the triceps department.

**Fit Freak** · 07-28-2003, 06:35 PM

I would recommend:

1) Close Grip Bench Press (4 sets)
2) Incline Skull-crushers (4 sets)
3) Pressdowns (2-3 sets)

My suggestion...keep the reps in the 8 to 12 range!

If they are a lagging bodypart prioritize them by training them with biceps and start with the tris.

**david** · 07-28-2003, 07:16 PM

And once you advanced make sure to add weighted dips!

Then when you obtain your size, do supersets or combine all three of what FF stated above! Maybe change the close grips to reverse push downs (1 arm) since your going to be doing pressdowns via the cable.

Maybe try this.

Seated over head triceps with EZ Curl Bar
Standing cable pressdowns
1 arm reverse pulldowns

Just a thought.

**DWIPump** · 07-28-2003, 07:46 PM

Thanks guys.

This is my current tri workout(I train them w/Bis) all heavy

V-bar cable pushdowns 8-12 reps 3 sets
overhead dumdbell ext. 8-12 3sets
Finish w/ one of these
Dips, Close grip bench, kickbacks or skullcrushers

**Mudge** · 07-28-2003, 10:28 PM

IMO pushdowns are a finisher if ANYTHING, I have never truly liked them, I dont feel they do anything for me. I am not a cable fan, maybe some people are.

I would recommend doing heavy, basic, earthly movements - not machine/cable stuff as the core of your mass building routine for anything. This is why I start with the benches, then do the skull crushers, but thats JMO.

**Claudette** · 07-28-2003, 11:10 PM

Does anybody ever do kickbacks?

**Mudge** · 07-29-2003, 12:20 AM

Yes, as a finisher I did 2 sets last week

**Fit Freak** · 07-29-2003, 06:02 AM

Kickbacks are gr8...but IMO should be used as a finisher....as for DWI...your tricep workout is fine but you should be starting with the dips or close grip presses then do the overhead extensions and finish with some type of pressdown or kickback.

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