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The 10 Commandments of Tricep Training (GET BIG TRICEPS)

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Rating: 4.0; Vote: 1

If you want to build big triceps you have to make sure you are avoiding the biggest triceps workout mistakes while not forgetting to do the right things. In this video, we are going to cover the 10 commandments of triceps training. The shalt and shalt nots of how to make sure every one of your tricep workouts is productive and helping you to pack on those gains to the back side of your arms. This is the complete list of tricep training tips found in this video: 1. Thou shalt do a dedicated triceps workout each week 2. Thou shalt be mindful of your back training 3. Thou shalt not forget pushups 4. Thou shalt perform full extension (yeah, full like ALL the way full) 5. Thou shalt not fear thy kickbacks 6. Thou shalt bend thy wrist 7. Thou shalt fix your posture for bigger triceps (yes posture) 8. Thou shalt train all parts of the strength curve 9. Thou shalt always remember to train your triceps heavy 10. Thou shalt not forget to train triceps light Taking from the triceps master tip on our channel, you must remember to straighten your elbows all the way on your tricep exercises. Far too often, the elbows will be left a little flexed and the medial and long head of the triceps don-t get adequate activation by never reaching a full contraction. It is important that you add a dedicated triceps workout to your training week. Often times, people who follow push pull legs and total body splits relegate their specialized triceps work to a couple exercises at the end of the workout. Not only is their inadequate volume but they aren-t attacking these tricep exercises with enough energy given that they are already fatigued from the other exercises they did earlier in the workout. It follows up that you also will need to be aware of when you are planning your triceps workout in your overall weekly workout schedule. This is because there is a carry over between some of the back exercises that you might do that will also tax your triceps and not allow them adequate time to recover. If you do pullovers or straight arm pushdowns in your back workouts then you will need to consider when you place your triceps workout in your routine. Pushups are incredibly versatile for building bigger triceps because of what they do for increasing volume without needing extensive equipment or space. In fact, they can be the perfect drop set option for any compound exercise that precedes it. You just have to remember to tweak the pushup in a way that places more of the stress on the triceps rather than the chest or shoulders. Don-t forget to do kickbacks if you want to build big horseshoe triceps. The movement is one of the very few that helps to place the triceps in its most contracted and shortened state with the elbow back behind the body and the elbow full straightened. Active insufficiency will cause you to sacrifice the weight you can use on the movement but the peak tension generated is worth the inclusion. You must always remember to train your triceps heavy if you want to see maximum growth. Heavy exercises like the close grip bench press, lying ez bar extension and even weighted dips are all candidates to help pack on some size on your triceps while fitting the bill of the heavy movement required to get the job done. That said, you must also remember to use light triceps exercises if you want to build bigger arms. The reason for this is that using light weights for high reps in your tricep workouts is going to spark a different set of growth stimulus - metabolic stress. When you perform high reps you accumulate metabolic buildup that can serve to stress the muscle cell and cause adaptation that forces new muscle growth and bigger triceps. There are more commandments of triceps training to share but they are packed into this one comprehensive video. If you are looking for a complete program that will help you to build a big, ripped athletic set of triceps while training like an athlete head to and get the ATHLEAN-X Training System. See how to be explosive and powerful while still building functional muscle in just 90 days with Jeff coaching you every step of the way
Date: 2022-04-22

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Comments and reviews: 10

Think
Hey jeff can upload a video explaining the difference between stubborn fat and loose skin. I lost ton of weight couple years ago in a very unhealthy fashion and I ended up losing muscle in the process, so in other words I became skinny fat with a tad of loose skin. I started working out and dropped my body fat to 12. 5% but still the fat and the skin didn-t go. I kind of want your take on this one. What are my options?
Thanks and keep up the good work man!
reply

Jimal
Im struggling with big forearm and small biceps.
What ever i do my forearm gets a huge amount of pump like wen im doing a barbell curl and even if i do a wide grip pull up, deadlift, compared to my biceps and triceps im having a big forearm what should i do to make it right. better biceps and triceps and small forearm?
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Hamza
I watch your videos, I use your programs I try to be honest with my self.
So far every recommendation gave me the results promised.
I am sorry after all you provide for me, all I can give you a couple of likes, a few comments a few more views.
Thank you, keep up the good work.
reply

Joseph
I'm probably shorter than Jeff and I'm definitely smaller than Jeff but when I do kickbacks I use 35 lb dumbbells and do paused reps and there is definitely much carry over especially with the deadlift since the triceps and the lats work together to keep the bar close
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manny
Jeff I know you probably won't see this comment but if you do can you make a video explaining whether or not nicotine affects you when trying to make gains? I workout just the same as if I don't smoke but will muscle growth be reduced because of cigarettes?
reply

Kye
Hi there. I know you're really busy but I was hoping you had any advice for building a chest when you have a pigeon chest? I really want to make it look less obvious and I'm worried that maybe doing my chest the wrong way will highlight it more
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eli
So I-m a 16 year old male and I-m around 25 percent bodyfat and I don-t have much equipment besides dumbbells and need a workout plan so I was looking for advice like what should I do on which days and such because I want to become lean
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Sandgroper203
jeff. my off topic question is ''what is your opinion on BMI measurements''. i find that the more muscle you get the heavier you become and hence on the BMI scale you are regarded as overweight or obese.
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William
Could you make a vid on training the strength curve, its an interesting concept but I am not entirely sure I understand. Also great vid as always, and just did max size big fan homie keep up the great work.
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athleanx
I-ve found super setting the kickbacks with tricep pull downs really effective. You can really feel the burn and get a great pump with just a pair of 4/5kg weights and around 20kg on the pull downs
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