The triceps can prove to be a real challenge to develop. It’s going to take a while for you to get real results but if you follow the steps in this article you should experience a significant increase in strength and muscle growth with time.
One of the most important things is to follow the right workout technique. Tricep exercises can be difficult to do right but do them right you must in order to get optimal results.
That being said, there is more to getting big triceps than just doing targeted exercises. In this article I’ll cover the necessary steps you need to take.
Focusd Exercises Aren’t Everything
While doing targeted exercises is important, to build the triceps right you also need to use them as supporting exercises in a variety of compound exercises.
Compound exercises work more than just one muscle group and train the body in more complex movements. The triceps act as supporting muscles for nearly all chest exercises and many of the shoulder exercises as well.
It’s important for you to spend a considerable time on compound exercises, even more than you dedicate to targeted exercises as these exercises help you burn more body fat and achieve a more natural muscle growth.
Focused exercises are important
That being said, unless you do focused exercises as well, you will not 
get big triceps with a great definition. So, do spend some time doing exercises such as the lying tricep extension and the close grip push-up but make sure to do them right.
Correct technique is key to get the best muscle growth and reduce risk of injury. It’s better to reduce weight and do the exercise right.
Pack on the Weight
While form is all important, you do need to lift heavy weights in order to experience muscle growth. So, while keeping form, make sure to work hard and do these exercises with the biggest weights you can lift. Push yourself hard and the results will be worth it. Take it easy and you will have nothing to show for it.
Rest and eat
Working out is crucial but your muscles actually re-build themselves when you rest and they use the food you eat as fuel. Give yourself 48-72 hours of rest between each tricep workout and make sure to eat a lot of protein and complex carbs to feed your muscles and give you the energy you need to workout hard once more.
You don’t need to work your triceps directly more than twice a week, but don’t do it less either. You need to attack the muscle again once it had time to recover from your previous workout.
Switch things up
You need to switch the exercises you do every 6 weeks or so. This helps you to target the triceps a bit differently before they can become used to your workouts. So, take 6 weeks, build strength with 2-3 exercises and gradually increase the weight you lift with them. Then, choose other exercises or do variations of the current ones and go for another 6 weeks.
You should also comprise you workouts with some:
- Heavy weight low rep sets
- Low weight high rep sets (toward the end of your workout)
- Negative workouts where you do the return movement very slowly and burn your muscle right out
The more variety you include the better but do the same workout for 6 weeks, just increase the weight to give you some idea of the progress you’re making.
In Conclusion
Getting bigger and stronger triceps depends entirely on you. If you do the exercises right, lift heavy weights, spice your workout and make sure it’s varied, then there’s no reason why you won’t build huge biceps, just as big as you like them to be.
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