Muscle fiber of the Triceps and how to train them.

[drtbear1967]

What is the muscle fiber make-up of the triceps? 65% of the triceps muscle is composed of type II, fast twitch fibers. Whereas the other 35% is comprised of type I, slow twitch fibers. So what ist he best method to train them according to the type of muscle fibers?

Type II fibers should be trained heavy, in an explosive manner, with 3-10 reps. Type II fibers should be trained 2 out of 3 times in the gym. Whereas type I fibers should be trained with around 12-15 reps. Regardless of the muscle fiber, make sure to warm up the elbows before doing your working sets.

If you want to attempt it, blood flow restriction training (BFR) is great for the triceps and gives you a MASSIVE pump; your arms will explode. For BFR I recommend a sequence of 30-15-15-Failure or 20-10-10-Failure at ~30% of your 1RM with 30 seconds rest. The goal here is to MAXIMIZE metabolic stress and build up that lactic acid. <o
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[Chocolate Rain]

Best things I found to make my triceps grow are double supersets. One of which I got from nuknuk here on MC a few years back. Skull crushers/Pullthroughs focusing on keeping elbow at 90*/and close grip press. Another I've used a lot includes rope extension, reverse extension, and seated v-bar overhead extensions. Hands down the best pump and growth I've ever gotten are using these two giant sets.

 

[drtbear1967]

Best things I found to make my triceps grow are double supersets. One of which I got from nuknuk here on MC a few years back. Skull crushers/Pullthroughs focusing on keeping elbow at 90*/and close grip press. Another I've used a lot includes rope extension, reverse extension, and seated v-bar overhead extensions. Hands down the best pump and growth I've ever gotten are using these two giant sets.

Any issues with your elbows?

 

[Chocolate Rain]

I've had a few flare ups of tennis elbow which killed me for a while, but haven't had any issues in some time. Whenever it happens I normally just stop hitting triceps for a week and hit more biceps. Seems to alleviate a lot of the stress and pain.