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How To Get Big Triceps

By Edited Nov 13, 2013 1 1

Are you wanting to know how to get big triceps, are your tricep muscles lacking in size and definition. If they are, then you need to start hitting then from every angle so that they can grow. The tricep muscle is quite a small muscle in size, so if you have been training hard for quite a while and have not seen any growth in your triceps it very likely that its down to you over training the muscle.

You should look to train your triceps hard and intense, but never do more than 2 to 3 sets of tricep exercises in any one workout, otherwise you will be over training this small muscle. Look to train in the 8 to 11 rep range and train the muscle to failure in each set. Anything over 3 sets and quite simply you are over training the small tricep muscle.

how to get bigger triceps
The two tricep exercises that I do are tricep dips, this is an exercise that hits your chest muscles as well so I always like to do tricep dips on the same day as I train my chest. When you first start doing tricep dips, it may be a little difficult at first, some machines have an assist function that takes some of your body weight off the lift. I suggest you only use this function if you need to. Once you start doing unassisted tricep dips you will be amazed at how quickly you progress and get to the point were you need to add weight to your body with a dip belt.

The second exercise is the tricep push down or rope tricep push down. I like doing this exercise with a rope and with a bar, so I swap around the exercise every few weeks. Basically its the same exercise with the only difference being one is completed with a revolving steel bar and the other exercise is completed with a rope. To allow your triceps to grow, you need to be resting long enough between workouts and eating high quality protein such as whey protein powders. Supplementing your diet with whey protein is a quick and easy way to ensure that you are giving your body all the protein that it requires to repair and grow. A good brand of whey protein to look at is the very popular designer whey protein brand. You will only get big triceps once you start eating the right foods, resting and training the tricep muscle correctly.

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Dec 20, 2010 8:20pm
It's interesting that without even reading your bicep or tricep articles, I realize we say a lot of the same things. The only difference is that I feel I can go much longer for each muscle group, 10 sets each. I don't have dips in my routine but I have had them in the past and they are very good.
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