Bodybuilding Tricep Routine

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Bodybuilding Triceps Workout

If you are a bodybuilder then you will know that the size of your arms is directly related to the strength and size you have in your triceps. The three heads of the triceps are the lateral head which makes the horseshoe shape in triceps, then you have the medial head and the long head which is the largest muscle in the arm making up over 65% of your arm size.

There seems to be two schools of thought when it comes to training triceps and the one group believe in the pump that will fire all the muscle fibers by training biceps with triceps. The other school of thought strongly believe in post-exhaustion by only training triceps after doing chest.

If you know anything about bodybuilding then you will know that there is no magic routine to gain muscle for everyone permanently. This means that whatever method you use to attack your triceps it needs to be kept in mind that the routine you are doing should change at least every two months.

There is no doubt that some triceps movements work better than others and usually this means that the movement that you can use the heaviest weight with will get you the best results. For example movements like close-grip bench-press and skull-crushers or triceps extensions will allow you to use a heavy weight.

Whether you train your triceps with chest or biceps is actually not important here as the workout listed below uses the best triceps movements for increasing size. It needs to be noted that the sets and reps you train will differ according to how long you have been training, so adjust where required.

Weighted dips 15, 12, 10, 8, 6
Close-grip bench-press 15, 12, 10, 8, 6
Skull-crushers or lying triceps extensions 15, 12, 10, 8, 6
Triceps push-downs 15, 12, 10, 8, 6
Overhead triceps extensions 15, 12, 10, 8, 6

There are many different variations that you can use when training your triceps, from drop sets, clusters and rest-pause type training to power partials and super-sets the choices are endless. The workout above using both light weight for more reps to heavy weight with less reps is for advanced bodybuilders.

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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