Triceps mass Workout
With the program three options were provided as a guide. You basically should plan all your training with your own capabilities in mind (such as recovery).
Monday: Arms, abs.
Wednesday: Chest, back, delts
Friday: Arms, abs (maybe deadlifts)
Monday: Chest, delts, triceps
Wednesday: Back, biceps, abs
Thursday: Chest, delts, triceps
Saturday: Back, biceps, abs
Monday: Back, biceps, hams, calves, abs
Tuesday: Quads, chest, delts and triceps
Thursday: Back, biceps, hams, calves, abs
Friday: Quads, chest, delts and triceps
It is important to consider that if you do option 2 or 3, you will probably have to reduce the work done before you get to you triceps as this routine is designed to be done by itself, performing after chest and delt training may lead to over training.
There it is; the routine which I find most effective for adding some size to my triceps. This routine may be just what you are looking for to take your guns to the next level. I suggest you give it a try. Personally, I thought it looked a bit odd at first, but after just a few weeks I was pleasantly surprised. I imagine you will be too.
Routine 2: 10x3.
For those who want something a little more general for their triceps I have included this routine. It I don't want to focus on one body part then this is the type of routine I use. Despite its recent rise in popularity, the 10x3 method is far from being anything new.
Many old timers used this method for years and built some impressive bodies. I myself gained almost 10kg in my last rugby off season, while maintaining my body fat levels, on a purely 10x3 routine. Here is the routine, it's very simple:
Dips or Close-grip bench press (preferably decline) - 10 sets of 3 reps with 5 RM. 90 seconds between sets.
The early sets seem easy but they will become harder towards the end. Once you can manage 10 sets you can progress one of 2 ways. Either add around 2.5% to the load or add a rep, so it becomes 10x4, then 10x5. After 10x5 add weight. Don't under sell this method. IT WORKS!
This program can be placed as your triceps routine in you schedule. For example if you hit each group once per week:
Mon: Chest and back
Thurs: Delts and traps
Sat: Biceps and triceps
Or if you are beyond outdated once-a-week methods and use undulating periodization:
Mon: Upper body + 10x3 triceps
Wed: Lower body
Fri: Upper body and 5x10 triceps pushdowns
Sat: Lower body
Remember this is only an example of how this routine could be used, not a definite program.
What are your personal favorite triceps exercises? Why?
My favorite triceps exercises depend entirely on how my program is structured. For example, if I'm training arms on their own day, dips and close grip benches are my favorite. NOTHING comes close to these exercises. They are the number 1 mass builders of the triceps.
There is nothing like the feeling of strapping the average Joe's bench press weight around your waist and knocking out a set of dips. Close grip benches or lockout are also great as you can pile on the weight and watch all 3 heads of your tris grow.
If I am training my triceps as part of my whole upper body (e.g. an upper/lower split), then my favorite exercise is pushdowns. It's simple and more importantly effective. As it has been said before,
Amen to that.
The other great aspect of pushdowns is the variety they can inject. Five of the six intensity techniques I discussed above can be safely used with pushdowns and you can vary them by changing the bar and or hand positioning. V-bars, straight bars, ropes etc can all be used.