drtbear1967
Musclechemistry Board Certified Member
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I've always had decent triceps, especially relative to my biceps. The main reason? I've always used a lot of frequency for my triceps. When I was a teen, I read that the secret to getting big arms was having big triceps since they "represent two-thirds of your arm mass." And while that isn't exactly correct, it really stuck with me. So I did at least twice as much work for triceps as I did for biceps, hitting them at least 3-4 days a week.
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There were two times when my triceps were at their biggest. The first time was when I first tried Westside Barbell training, which emphasizes triceps training. I read an article by Louie Simmons about extra workouts. He talked about how using mini workouts every day and even several times a day could boost your results. So for several months I'd do sets of band tricep pressdowns every day, a few times a day. I didn't follow a specific sets/rep pattern, but instead just did a lot of band pressdowns throughout the day, focusing on getting a strong contraction and a pump. My triceps grew a ton.
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The second time was when I specialized on the bench press and would do a form of bench pressing pretty much every day. It too made my triceps really thick and dense.
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So if you want rapid tricep growth, train them frequently with low stress exercises (triceps pressdowns), focusing on getting a nasty pump and contraction (using moderate or light weights) and then stopping. Band pressdowns are great for that purpose and can be done daily, even several times a day, at home or anywhere really.
I've always had decent triceps, especially relative to my biceps. The main reason? I've always used a lot of frequency for my triceps. When I was a teen, I read that the secret to getting big arms was having big triceps since they "represent two-thirds of your arm mass." And while that isn't exactly correct, it really stuck with me. So I did at least twice as much work for triceps as I did for biceps, hitting them at least 3-4 days a week.
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There were two times when my triceps were at their biggest. The first time was when I first tried Westside Barbell training, which emphasizes triceps training. I read an article by Louie Simmons about extra workouts. He talked about how using mini workouts every day and even several times a day could boost your results. So for several months I'd do sets of band tricep pressdowns every day, a few times a day. I didn't follow a specific sets/rep pattern, but instead just did a lot of band pressdowns throughout the day, focusing on getting a strong contraction and a pump. My triceps grew a ton.
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The second time was when I specialized on the bench press and would do a form of bench pressing pretty much every day. It too made my triceps really thick and dense.
-
So if you want rapid tricep growth, train them frequently with low stress exercises (triceps pressdowns), focusing on getting a nasty pump and contraction (using moderate or light weights) and then stopping. Band pressdowns are great for that purpose and can be done daily, even several times a day, at home or anywhere really.
