How to build huge triceps?

Options
GlenzioFitness
GlenzioFitness Posts: 253 Member
in Fitness and Exercise
Any tips on how to grow big triceps?
I've tried most exercises such as Close grip bench, Skullcrusher, Overhead extensions, weighted dips and all kinds of pushdowns.
I feel like I just have bad genetics? Does anyone else have a problem with them?
«1

Replies

  • ninerbuff
    ninerbuff Posts: 48,708 Member
    Options
    What's your volume in sets and reps?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • GlenzioFitness
    GlenzioFitness Posts: 253 Member
    Options
    ninerbuff wrote: »
    What's your volume in sets and reps?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    Usually 4 sets of 10 or 8
  • jemhh
    jemhh Posts: 14,261 Member
    Options
    How much are you eating? If you are trying to grow them, not just make them stronger, eating enough is key.
  • GlenzioFitness
    GlenzioFitness Posts: 253 Member
    Options
    jemhh wrote: »
    How much are you eating? If you are trying to grow them, not just make them stronger, eating enough is key.

    I go off macros not calories, so 450 Carbs, 200 Protein, 75 Fat
  • Pinnacle_IAO
    Pinnacle_IAO Posts: 608 Member
    edited August 2015
    Options
    Solution: overall compound movements like dead lifts, squats, over-head press and bench press.
    Supplement this with triceps' isolation training. I specifically like dips...see below...
    Also, eat and rest well.
    DONE!
    For specifics, invest in a solid personal trainer or hit Google and read everything you can.
    GOOD LUCK BROTHER!
    5piytwskfgnk.jpg
  • ninerbuff
    ninerbuff Posts: 48,708 Member
    Options
    GlenzioFitness wrote: »
    ninerbuff wrote: »
    What's your volume in sets and reps?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    Usually 4 sets of 10 or 8
    So it's either you're not eating enough to support growth, or genetics. Your calorie count is just above 3000, so I'm going to go with increasing your calories based on your age.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • yusaku02
    yusaku02 Posts: 3,472 Member
    Options
    Eat to grow, it won't happen overnight.
  • DavPul
    DavPul Posts: 61,406 Member
    Options
    Squats and deadlifts are the only acceptable answer on the MFP forums.
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Options
    As for exercises, lots of bench, narrow grip bench, floor press, jm press, Tate press. Pretty much all I do and while I'm more concerned with power than aesthetics, mine are coming along nicely.

    And eat enough to grow.
  • Pinnacle_IAO
    Pinnacle_IAO Posts: 608 Member
    Options
    DavPul wrote: »
    Squats and deadlifts are the only acceptable answer on the MFP forums.
    haha - to everything?
    I wonder....
    ocu0591jlq80.jpg


  • kami3006
    kami3006 Posts: 4,978 Member
    Options
    DavPul wrote: »
    Squats and deadlifts are the only acceptable answer on the MFP forums.

    Because squats and deadlifts are the answer to "what's the meaning of life?".
  • jemhh
    jemhh Posts: 14,261 Member
    Options
    DavPul wrote: »
    Squats and deadlifts are the only acceptable answer on the MFP forums.

    I thought Stronglifts 5x5 was the master answer.
  • DavPul
    DavPul Posts: 61,406 Member
    Options
    kami3006 wrote: »
    DavPul wrote: »
    Squats and deadlifts are the only acceptable answer on the MFP forums.

    Because squats and deadlifts are the answer to "what's the meaning of life?".

    Are you weighing and logging all of your food?
  • Hornsby
    Hornsby Posts: 10,322 Member
    Options
    I think you are overestimating your calorie burns from exercise....
  • DYELB
    DYELB Posts: 7,407 Member
    Options
    Rolling DB Tricep Extensions
    Rope Pushdowns
    Close Grip Bench
    Weighted Dips
    Weighted Bench Dips
    Argue with peeps on MFP that doing more than the big three is a valid answer.
  • kami3006
    kami3006 Posts: 4,978 Member
    Options
    If your weighing, logging, squatting and deadlifting then you have reached nirvana.
  • kami3006
    kami3006 Posts: 4,978 Member
    Options
    OP I agree with others that say reevaluate your calories. Eat to grow.
  • neversummer589
    neversummer589 Posts: 31 Member
    Options
    Grab the t-bar for back rows, hook it up to a cable pull down. Dont use the end handles but position your hands in the middle with a overhand grip. As you pull down keep your elbows tucked and never break 90 degrees tp your shoulder. As you get to the bottom of the push movement, focus on squeezing the tri's. After that exercise, grab the rope attachment you see everyone using for tri- pulldowns, move the cable attachment down to your feet, lean forward and push the rope handles over your head, that will work the secondary tri muscle in the back of your arm.
  • rileyes
    rileyes Posts: 1,406 Member
    Options
    Weighted pull-ups.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    edited August 2015
    Options
    Pinnacle_IAO wrote: »
    DavPul wrote: »
    Squats and deadlifts are the only acceptable answer on the MFP forums.
    haha - to everything?
    I wonder....
    ocu0591jlq80.jpg

    That guy up there is correct.

Categories