Help here if you can...

[WannaBPowerful]

I want massive triceps. I usuially do chest and tri's on the same day, but i feel i cant lift my maximal weight with my tri's if i lift them right after i do chest. I dont want to lift them on a seperate day, because i feel that would be working them twice a week, and when i do shoulders, the shoulder presses would have me working them 3 times a week now. If anyone has any ideas or information they think could help me, please post it. THANX

 

[beastboy]

I've worked mine on chest day with good results, but have plateaued.....I've hence changed them to a different day, but made sure to let them recover from chest......just started, so I can't give any results.....

 

[gymtime]

I think that when you work them is not nearly as important as how you work them. I've done tris on chest day, and on other days when I change my workout.

What kind of excercises are you doing for them?

 

[WannaBPowerful]

Well...

I always do them after my chest workout, which usuially involves heavy benching or dumbells. I start with two of these three exercises: close grip bench, reverse grip bench, weighted dips. Then il go to skull crushers or french presses. Then il finnish up with pressdowns with a bar or rope, with varied grips. My last set in pressdowns is usuially a superset.

 

[gymtime]

Ah, wanna turn up that VOLUME???

Four excercises for a small muscle group is too much IMO. You want size? I suggest you up your weight and do 2-3 excercises tops.

For example:

Close grip bench: 3 sets at 10,8,6 reps
Skulls: same
Dips: 2-3 sets of as many as you can. If you're doing more than 12 at a time, add weight.

Replace your volume with intensity. Start by adding 20lbs to your normal close grip bench. Push it untill you can do the 10,8,6 split cleanly, then add another 20lbs. Same with skulls, only go up with 10lb increments.

And by intensty, I mean that your last two reps on the last two sets of these excercises should be pure agony. It's ok to sacrifice a little form to get them up if you have to, but that's what will put on size.

 

[WannaBPowerful]

Well...

close grip bench, reverse grip bench, weighted dips: i do 6 sets with the two exercises i choose that day. Reps 8-6-6.

skull crushers or french presses: which ever i pick i do 3 sets of 10-8-6. Elbows in. Strict form.

pressdowns: i alternate grips and do 2 sets of each. 4 sets total. 10-8 reps.

ALWAYS go heavy as possible. I dont think volume could be my problem could it?

 

[gymtime]

Unless my math is off, that's 13 total sets. Nine is my limit. My tris are dead after that. IMO, you should not be able to do pressdowns if you've gone balls out with your previous three excercises. Your tris should be exhausted by then.

 

[needsize]

When I want to specialize on arms, I hit them 2x per week. Once after training chest, and I do it light and fast, for maybe 6 hard sets, then on a separate arm day I hit them very heavy, using heavy compound movements like weighted bar dips, close grip bench, skull crushers, etc.
I'm with gymtime on the number of sets, I have a pretty advanced physique and 98 sets is all mine need to grow, I may go up to 11 sets if on gear but that's pushing it. If the intensity is there on every set then you won't need to do that many.

 

[WannaBPowerful]

98 sets huh? lol

Im sorry, i had to. Thanx for the advice tho. I like needsize's idea, so i think im gonna try hittin tri's twice a week for a month and c how i feel. THANX

 

[gymtime]

98 sets? Now you're just braggin' NS.

WBP - let us know how it goes, and good luck!