trying so hard no results :(

lilguy_bigdream · 10-25-2005, 05:16 PM

ive been working out for a few years now and i have just started to get to know what im doing the fist 2 years i didnt know what i was doing, just any random exercises. anyway im trying to find a way to gain size on my triceps...(my biceps are huge compared to them) me and some friends have been going hard at it since about september and heres what we do...

skull crushers 3-4 sets 10-6 reps
tricep extensions 3 sets 10-6 reps (we do 3 different variations of it)
tricep dips 3 sets /w weight as many as possible

i know you guys know what your doing so if youd please give me some info as to get massive triceps ...and yes i know diet is a big part.

TJ Cline · 10-25-2005, 05:20 PM

When do you train triceps?
how often do you train them?
Do you train them after chest or on a different day?
Post your entire workout in detail

lilguy_bigdream · 10-25-2005, 05:26 PM

k heres my routine

MONDAY chest
bench press
incline bench press
flyes
peck deck
dips

TUESDAY back
chin ups
cable pulldowns
rows
shrugs
back extensions

WEDNESDAY legs
squats
leg press
leg extentions
leg curls
calf raises

THURSDAY triceps
skull crushers
tricep extention
tricep dips

FRIDAY biceps
hammer curls
preacher curls
negative curls

lilguy_bigdream · 10-25-2005, 05:27 PM

i do this every week and i take weekends off

TJ Cline · 10-25-2005, 05:34 PM

Quote:

Originally Posted by lilguy_bigdream

k heres my routine

MONDAY chest
bench press 4 sets
incline bench press 4 sets
flyes 2 sets

TUESDAY back
chin ups 4 sets
rows 5 sets
shrugs 3 sets
back extensions...Stiff leg deadlifts are better 3 sets
hamstring curls 2-3 sets

WEDNESDAY legs
squats 5 sets
hack squat or thigh extensions 3 sets

calf raises 4-5 sets

THURSDAY triceps
skull crushers 3-4 sets

tricep dips 3-4 sets

FRIDAY biceps
hammer curls 3 sets
preacher curls 3 sets
negative curls??? just a set or two

Just an idea
And you can do both the Friday and Thursday workout on Friday only....giving you Thursday off also.

lilguy_bigdream · 10-25-2005, 05:39 PM

ya i could but i go to the gym on my spares so id have nothing to do on thursday thats why its all spread out

lilguy_bigdream · 10-25-2005, 05:42 PM

plus im only there for an hour at a time with my buddies.....i got 2 spares but in the mornings i do abs every second day and i run

TJ Cline · 10-25-2005, 05:58 PM

Quote:

Originally Posted by lilguy_bigdream

plus im only there for an hour at a time with my buddies.....i got 2 spares but in the mornings i do abs every second day and i run

I did weights 6 days a week but only was there for 20 min and basically hitting only one muscle group a day....It worked fine.....its when guys are in the gym 1-2 hours 6 days a week when they start to over train..

lilguy_bigdream · 10-25-2005, 06:01 PM

so if i go 5 days a week at 1 hour then im over training??

Tough Old Man · 10-25-2005, 06:04 PM

Personally I'd take the dips and replace the flyes on chest day with them. Then i'd add CG bench or reverse grip bench for triceps.

lilguy_bigdream · 10-25-2005, 06:14 PM

when i do skull crushers i do them laying down....or is that called french press????s and after i do a set of that i superset with close grip bench

benverner · 10-26-2005, 08:05 AM

too much volume and gym time, you're killing yourself. You need 2-3 exercises and a total of 10 high intensity sets per body part or 50-60 reps IMO, nothing more. With your split you are hitting tri's 3 days a week, directly and indirectly. Actually, I don't see shoulder work in there, okay 2 days a week and 6 exercises hit them directly. I'm assuming you are doing 3-4 sets of 10 so you are in the 180-240 rep range which is too much to keep doing back to back week after week.

I recently realized this after waisting my time for years, I do my tris on my chest day, close grips and dips for size, ditch the pec deck and add in 5x5 of CG and 5x5 weighted dips at the end of your workout and rest for christs sake. My tris have exploded in the last month because of this. Keep in mind many people who know what they are doing don't even do direct arm work because of overtraining risks.

kraziplaya · 10-26-2005, 08:09 AM

i would suggest putting in two mass movements at the end of your push day.. something like cg on the smith... or pressdown on thepressdown machine.. no need to overdo triceps...seems like your overdoing it a bit..also eat more

benverner · 10-26-2005, 08:10 AM

work smarter, not harder. You don't get bigger in the gym, you merely trick yourself into getting bigger while out of it.

I should change my name to overtraining nazi...I feel really strong about this now that "I've seen the light". I just don't want anyone wasting their time like I did.

Remember if you do switch up and it starts working...don't add more to make it work better!

All this being said in my posts above, if you are on gear your volume should be fine but your nuts will shrink.

aceshigh · 10-26-2005, 09:07 AM

dont forget to have a week off occasionally

juggernaut2005 · 10-26-2005, 09:27 AM

Quote:

Originally Posted by lilguy_bigdream

ive been working out for a few years now and i have just started to get to know what im doing the fist 2 years i didnt know what i was doing, just any random exercises. anyway im trying to find a way to gain size on my triceps...(my biceps are huge compared to them) me and some friends have been going hard at it since about september and heres what we do...

skull crushers 3-4 sets 10-6 reps
tricep extensions 3 sets 10-6 reps (we do 3 different variations of it)
tricep dips 3 sets /w weight as many as possible

i know you guys know what your doing so if youd please give me some info as to get massive triceps ...and yes i know diet is a big part.

keep triceps/biceps simple (if possible do on same day)

no more than 3 exercises (for triceps and biceps so 6 sets total)

10-25-2005, 05:16 PM	#1
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	trying so hard no results :( ive been working out for a few years now and i have just started to get to know what im doing the fist 2 years i didnt know what i was doing, just any random exercises. anyway im trying to find a way to gain size on my triceps...(my biceps are huge compared to them) me and some friends have been going hard at it since about september and heres what we do... skull crushers 3-4 sets 10-6 reps tricep extensions 3 sets 10-6 reps (we do 3 different variations of it) tricep dips 3 sets /w weight as many as possible i know you guys know what your doing so if youd please give me some info as to get massive triceps ...and yes i know diet is a big part.

10-25-2005, 05:20 PM	#2
TJ Cline Member Join Date: May 2005 Posts: 12,544	When do you train triceps? how often do you train them? Do you train them after chest or on a different day? Post your entire workout in detail
TJ Cline Member Join Date: May 2005 Posts: 12,544

10-26-2005, 09:07 AM	#15
aceshigh Member Join Date: Aug 2005 Posts: 1,822	dont forget to have a week off occasionally
aceshigh Member Join Date: Aug 2005 Posts: 1,822

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10-25-2005, 05:26 PM	#3
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	k heres my routine MONDAY chest bench press incline bench press flyes peck deck dips TUESDAY back chin ups cable pulldowns rows shrugs back extensions WEDNESDAY legs squats leg press leg extentions leg curls calf raises THURSDAY triceps skull crushers tricep extention tricep dips FRIDAY biceps hammer curls preacher curls negative curls

10-25-2005, 05:27 PM	#4
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	i do this every week and i take weekends off

10-25-2005, 05:39 PM	#6
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	ya i could but i go to the gym on my spares so id have nothing to do on thursday thats why its all spread out

10-25-2005, 05:42 PM	#7
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	plus im only there for an hour at a time with my buddies.....i got 2 spares but in the mornings i do abs every second day and i run

10-25-2005, 06:01 PM	#9
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	so if i go 5 days a week at 1 hour then im over training??

10-25-2005, 06:04 PM	#10
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	Personally I'd take the dips and replace the flyes on chest day with them. Then i'd add CG bench or reverse grip bench for triceps.

10-25-2005, 06:14 PM	#11
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	when i do skull crushers i do them laying down....or is that called french press????s and after i do a set of that i superset with close grip bench

10-26-2005, 08:05 AM	#12
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	too much volume and gym time, you're killing yourself. You need 2-3 exercises and a total of 10 high intensity sets per body part or 50-60 reps IMO, nothing more. With your split you are hitting tri's 3 days a week, directly and indirectly. Actually, I don't see shoulder work in there, okay 2 days a week and 6 exercises hit them directly. I'm assuming you are doing 3-4 sets of 10 so you are in the 180-240 rep range which is too much to keep doing back to back week after week. I recently realized this after waisting my time for years, I do my tris on my chest day, close grips and dips for size, ditch the pec deck and add in 5x5 of CG and 5x5 weighted dips at the end of your workout and rest for christs sake. My tris have exploded in the last month because of this. Keep in mind many people who know what they are doing don't even do direct arm work because of overtraining risks.

10-26-2005, 08:09 AM	#13
kraziplaya Registered User Join Date: Mar 2005 Location: VA Posts: 527 Photos: 1	i would suggest putting in two mass movements at the end of your push day.. something like cg on the smith... or pressdown on thepressdown machine.. no need to overdo triceps...seems like your overdoing it a bit..also eat more

10-26-2005, 08:10 AM	#14
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	work smarter, not harder. You don't get bigger in the gym, you merely trick yourself into getting bigger while out of it. I should change my name to overtraining nazi...I feel really strong about this now that "I've seen the light". I just don't want anyone wasting their time like I did. Remember if you do switch up and it starts working...don't add more to make it work better! All this being said in my posts above, if you are on gear your volume should be fine but your nuts will shrink.