How To Get Big Triceps At The Gym
If your current goal is to increase the size of your arms and get big triceps at the gym; you need to prioritize your sessions and rethink your current training approach. In bodybuilding, it's always a lot more important to focus on quality instead of quantity; your tricep training shouldn't be any different.
In short, if you want to build huge arms like those of today's professional bodybuilders – you need to train your triceps just as you would any other body part. It doesn't matter if you have the best biceps in the world – if your triceps aren't huge; your physique's symmetry will suffer.
If you're having a hard time building your arms, don't give up until you find the winning combination. Don't forget that you are genetically unique; what works for someone else might not work for you. If you've tried other training approaches with little success – you've probably just haven't knocked on the right door.
If you feel that your biceps could also be better – you might want to read our article on the best exercises for building big biceps. The bicep article goes along perfectly with this one and hopefully, you can take something away that helps you with your bodybuilding goals.
Training Triceps After Chest
I know that this is literally the oldest tip in the book but please hear me out. Training your triceps after a chest workout is probably one of the best things you can do for arm growth. Although you'll be weaker, your joints will be warmed up and ready to go. When I first began training, I never worked out arms on a separate day; I did a couple of exercises for triceps after chest and the same for biceps after back.
I know that a lot of “fitness experts” claim that this training approach isn't the best and I completely disagree. To this day, I still follow the same training split and I've had absolutely no issues regarding the size of my arms. I attribute all of my results to the old-school training approach that I've used since day one.
If you're having issues with adding size to your triceps, forget about training them frequently and instead focus on training them right. Incorporate two or three exercises at the end of your chest workout; focusing on doing four or five sets per exercise.
Use strict form and increase the weight after each set; as you go up in weight your repetitions should naturally decrease. My first set usually begins with a smaller weight for twenty reps (or more) while my last one can be as low as six reps. It's important to always take safety measures and ask for the help of a spotter when going heavy; especially at the end of the workout when you are already fatigued.
Train With Free Weights
Exercise selection is crucial when it comes down to achieving maximum muscular development. If you want your triceps to grow – you need to stop spending too much time at the machine section. Free weights have always been a staple in the training split of successful bodybuilders for good reason. Free weights build size, density, and brute strength; machines not so much.
Instead of doing tricep pushdowns, try incorporating different free weight exercises like the close-grip bench press or skull crushers. Dumbbell kickbacks, overhead extensions, and dips are also unbelievable muscle builders. Barbells and dumbbells are harder to use and way more taxing on the body than machines – but they're worth it.
A lot of bodybuilders that complain about not being able to grow their arms are usually the ones that train with machines all the time. I'm not in any shape or form against them – but I just don't think that they're as great as people make them out to be. Machines restrict your range of motion and they go against the body's natural movement patterns.
Again, try doing two or three free weight movements after your chest workout and see how you feel. You don't need to go extremely heavy to see results; start light and work your way up until you feel comfortable. Trust me when I say that the pump alone will be motivation enough to do those last few sets and grow.
Do An Individual Arm Workout Once A Week
If you want to push yourself even further – do an individual arm workout at the end of the week. Unlike on chest day, pick three or four free weight exercises for triceps (do the same for biceps) and go for the pump. Do a normal weight that isn't too heavy and perform anywhere between fifteen to twenty reps per set.
As far as sets go, stick to something simple and do three or four sets per movement. Don't forget that you will also be working out biceps; how you mix them up and in what order is completely up to you. It's also a good idea to change things up and try new exercises that you didn't do previously in the week; this way you can target different muscle fibers.
Your workout should be focused on having fun and getting a nasty pump. Instead of stressing about a body part being stubborn – try having fun with it and you will undoubtedly see progress. Bodybuilding is not a race – it's a marathon; never forget it. It takes time and a lot of hard work to build a good physique; be patient and enjoy the journey.