FIT I dont know WTF to do about my triceps anymore. Im so fucking irritated at this point

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Patrick Bateman

Well-Known Member
Apr 8, 2002
76,511
At the gym
No matter what I do they dont grow.

Ive gone heavy, Ive gone low volume, Ive gone high volume, Ive gone in between, Ive gone compound, Ive gone focused/form-specific.

Its really just pissing me off to no end at this point and I'm going by instinct.

I do them after chest mondays and this week it went something like this after my chest workout:

close grip bench 4 sets:

135x15
185x12
225x9
245x8

overhead db extensions.

75x15
90x10
100x10

rope pushdowns for 3 sets around the 12 rep range.

then dips until i collapse.

what the fuck :wtc::wtc::wtc::wtc:
 

ulter

AFBoard owner
May 9, 2007
445
How often are you doing them?
You might want to try a tricep circuit for 6 weeks or so.
They don't grow very fast anyways, so keep that in mind.
 

PurEvl

going out gassed and not half assed...
May 15, 2002
24,149
in a BFI container down an alley
mine grew once i stopped worrying dave, an started doing high reps and squeezing the shit out of them. This is all I do, when i even do them anymore lol... thats one thing i learned to, twice a month got them bigger and better then ever. just might need rest to ya know.. give them a break, they get hammered on chest an shoulders to ya know

4 sets push down (rope, v bar etc) much as weight as possible for 15-20 reps
4 sets overhead ext (machine with v bar...rare machine) 15-20 reps with stack (200_
3 sets underhand grip pushdowns, 12-15 reps with cambered or short straight bar that can swivel

thats it, sometimes i swap overheads with french curl or a machine similair to a french curl.
 
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Patrick Bateman

Patrick Bateman

Well-Known Member
Apr 8, 2002
76,511
At the gym
How often are you doing them?
You might want to try a tricep circuit for 6 weeks or so.
They don't grow very fast anyways, so keep that in mind.

I used to do them just on chest day, now i do them mondays on chest day and alternate every other saturday with an arm specific day (tris/bis)
 
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Patrick Bateman

Patrick Bateman

Well-Known Member
Apr 8, 2002
76,511
At the gym
mine grew once i stopped worrying dave, an started doing high reps and squeezing the shit out of them. This is all I do, when i even do them anymore lol... thats one thing i learned to, twice a month got them bigger and better then ever. just might need rest to ya know.. give them a break, they get hammered on chest an shoulders to ya know

4 sets push down (rope, v bar etc) much as weight as possible for 15-20 reps
4 sets overhead ext (machine with v bar...rare machine) 15-20 reps with stack (200_
3 sets underhand grip pushdowns, 12-15 reps with cambered or short straight bar that can swivel

thats it, sometimes i swap overheads with french curl or a machine similair to a french curl.


i have the overhead ext v bar machine at my gym, it hurts my shoulders but ill still use it. i also do like the underhand grip pushdowns, ill incorporate them. ive been training them based on instinct so they are SORE as fuck EVERY workout. if i dont feel like theyre bombed enough ill go back to the dumbbells after all that i listed and do db extensions bent over two at a time until i cant anymore for 3 more sets.
 

Mr. Pelham

bro my arms are so long man, my tricep esp. from behind is the length of most peoples arms, then my forearm is another lightpole long fucking thing. christ so annoying.

:rofl: mine too...I have long arms.


heavy bench gave mine the density and pop they needed. its also how you pose too :o squished up against the lat ftw
 
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Patrick Bateman

Patrick Bateman

Well-Known Member
Apr 8, 2002
76,511
At the gym
this one black guy has SUCH BOSS fucking triceps, i swear to god the things pop out like fucking basketballs with the horse shoe in the back......all he does is dips every single day, dips and pull ups. fuck my life.
 

Mr. Pelham

this one black guy has SUCH BOSS fucking triceps, i swear to god the things pop out like fucking basketballs with the horse shoe in the back......all he does is dips every single day, dips and pull ups. fuck my life.

some people have it, others don't. for me, the sweep in my leg fucking sucks, not matter what I do and costs me points in competition. My traps are weak even though I had a 600+ DL...its all on how we're built homie.
 
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Patrick Bateman

Patrick Bateman

Well-Known Member
Apr 8, 2002
76,511
At the gym
Realistically, those are pretty low bench numbers to expect huge triceps. :hs: I would do what Pur suggested and just not worry about size and just worry about strength. You'll get stronger and they'll get bigger. But its also +1 to how we are all built. :(

i dont go under 8-9 reps for bench, can i bench more than that? yes. do i have the desire to? no. its pointless.
 

PurEvl

going out gassed and not half assed...
May 15, 2002
24,149
in a BFI container down an alley
i dont even bench anymore, and if i try its 225 for 15's. My tri's are the biggest ever and most cut they have been. Bateman trains for look not strength, i know guys who bench 440 raw and there tri isnt even in the same ballpark as me.
 

1.8t

Member
Nov 26, 2003
821
Realistically, those are pretty low bench numbers to expect huge triceps


Assuming he is doing those numbers for the same repititions he listed for his CG bench, 315 for 8 reps sure seems like enough size/strength for huge triceps IMO. I think we need a definition of huge/what size the OP is going for.
 

RG

New Member
May 4, 2003
28,192
Connecticut
have you tried decline skullcrushers? i've read that they hit the tris pretty hard compared to normal skullcrushers. :dunno:
 

CPop

New Member
Jul 19, 2006
937
I train my bench and second pressing exercise heavy, as I am a powerlifter. Then I do accessory work, at least 1 exercise is high rep extensions. I do 3-5 sets of 15-20 reps, supesetting it with some upper back movement, and the high volume lighter weight has added a lot to my arm size.
 
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Patrick Bateman

Patrick Bateman

Well-Known Member
Apr 8, 2002
76,511
At the gym
i dont even bench anymore, and if i try its 225 for 15's. My tri's are the biggest ever and most cut they have been. Bateman trains for look not strength, i know guys who bench 440 raw and there tri isnt even in the same ballpark as me.

exactly, i could care less about what i lift, bench, squat, its all great and feels nice, but im training strictly for hypertrophy and aesthetics, im a bodybuilder not a powerlifter and always will be, why? because i want to be a tanned yolked sculpture.
 

Formz

vr6dub can't cook chicken
i dont even bench anymore, and if i try its 225 for 15's. My tri's are the biggest ever and most cut they have been. Bateman trains for look not strength, i know guys who bench 440 raw and there tri isnt even in the same ballpark as me.
Being ABLE to bench more and actually doing it are two different things.

You could get huge tries without benching, we all know that. But I'm also trying to get a realistic idea of how strong he is.
 
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