Need MASS work for BIGGER TRIS I have decent tri's which I attribute in large part to my powerlifting training. Heavy benching, heavy close grips, heavy dips. But I always struggle to get a real good pump in my tri's, whether I'm training as a BB'er or a PL'er. The one exercise that really crushes my tri's and allows me to go heavy as well is reverse grip bench. I do like to pre-exhaust my tri's with a couple sets of high reps with something like cable pushdowns first so that I don't have to quite as heavy on the reverse grip bench.
Need MASS work for BIGGER TRIS Remember bro that u use your tricpes in all pressing movments. Now that can be alot of stress with 2 extra tri specific workouts. But as with most things BodyBuilding releted it defers from person to person. But recovery can be left to a different Thread. As with most bodyparts start with a big movment (Squats-Legs, Bench-Chest). So either the close-grip bench, dip or overheard raise(DB or BB). The Tricep is made up of 3 different muscles, So, just like if u have a week upper chest u would do incline bench, do ur laggin area's 1st. I personally do: Seated EZ Extensions 4x10 Skullcrushers 3x10 Reverse-grip cable pushdown 3x12
Need MASS work for BIGGER TRIS I have tried virtually everything because i had the same problem and eventually the routine that made my arms grow like crazy is this: Scull-crushers: 6x10 reps Two arm dumbbell extensions behind the head: 6x10 reps Barbell Curls: 6x10 reps Alternate Dummbell Curls: 6x10 reps 90"-120" are more than enough to rest between sets (but not less than that) Use very good form and take advantage of the negative part of the motion (3sec) and 1-2 sec for the eccentric part of the movement. The split I use is this: Monday: Chest+Front and side delts Tuesday: Back, Traps, Rear Delts Wednesday: RestThursday: Legs+Hamstrings Friday: Arms Weekend: Rest
Need MASS work for BIGGER TRIS Stick to big movements like weighted dips, skulls (decline, flat, and even incline), close grip ben, 1-arm oh ext, etc.
