Wow the bing bing arms, flag arms, teacher’s arm (sorry teachers:)) nothing seems to work! Well I have the solution to sexy sculpted triceps!! You will now shock people with your finely shaped arms. People will ask you where the gun show is:) or where is the horse trailer, or did you see the horse…that kicked you in the arm:))) Sorry gym humor!!
The stubborn triceps!! The tricep consists of over 75% of your arm and with the right training program can produce some freaky guns! The tricep is a trouble spot for both men and women and honestly toning this part of your arm can be very frustrating!
I have 5 tips that can help you make some lasting changes for those arms!! So get ready for these tricep blasting tips!! To evaluate your program ask yourself if you are doing the following 5 tips. I guarantee with consistency and honest intensity you will break that plateau!!
- TEMPO: When training your triceps experiment with the speed of your movements: I highly recommend a tempo of 3:1:3. This ratio with a 1 sec pause at the peak contraction of the movement will really blast those stubborn triceps! Speed of the movement is the key for most. Some people respond best with slow eccentric/concentric contractions while others respond to speed with a 1-2 second contraction.
- Try supersets or tri-sets: I really like the superset or even tri-sets approach to put some major fire into those arms!!! A good example is tricep skull crushers superset right to tricep cable pressdowns then rest 30-45 seconds!!!
- More frequency: I really like training the triceps more often. Try working them every 48 hours!! The triceps recover really fast…blast them more often to really tone and shock them! Also try pushing your last repetitions to failure!
- Train Heavier: If training with higher repetitions and low weight has shown minimal results then try training the triceps with reps 8 and lower and train heavier. Be careful with certain movements like dips, jm presses, and skull crushers for the potential of tendonitis.
- Muscle group combinations: Common weight training programs always combine chest and triceps together or shoulders and triceps. Try switching this theory around. Place your triceps with your back day and how about with your legs?
Bonus Tip:) Try training triceps first before training the core lift. For example train your triceps before your back. You might be shocked on how well you isolate your back and the gains to your triceps:)))
Train smart and expect success!!!
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