Reps & sets for triceps ?

[buffchic69]

Hello.

I just have to ask this. I have read in numerous magazines all saying the same for muscle building aim for 6 to 10 reps to build mass.

So what I did for my triceps today, because they are terribly lacking in size :

I did 9 sets. 8 reps for each move. I did overhead extensions 30 lbs for 8 reps. close-grip bench press 30 lbs for 8 reps. 1-hand crossbody ext's. 25 lbs for 8 reps. & did body weight dips 10 dips 8 times.

What a damn struggle just trying to push out my 8th rep, especially with the overhead extensions.

I just wanted to know if this is a good rep scheme ? My reps for tri's were usually 3-4 sets, 10-15 reps, but heard to build mass go with 6-10 reps possibly only 6-8 reps ?

Thanks

 

[Sassy69]

So you are generally doing 3-4 exercises, 3 sets each of 6-10 reps? Sure that works. What you might want to explore is doing one week intense as shit, lower reps, and then lighter, more reps the following week, alternate.

 

[CanadianLady]

I try to start with pyramid warmups for the first exercise, usually by the time I am done that it's around 8 sets. I think the best thing that's pulled my triceps up has been lowering my weight enough to get that cramping, intense feeling at the very end of my one arm DB extension like it's going to rip off (obviously not in an unsafe way) because you're contracting it so hard. I think that's actually been the best I could have done for myself this year actually, is lowering my weights enough to learn how to contract my muscles harder and better.

My triceps have been growing like weeds and I do four exercises for biceps and four for triceps on arm day, it's going great.

 

[Sassy69]

I think particularly with the bis & tris, getting that amazing, muscle killing, want to scream "bloody murder" and then start crying contraction is what gets you places. As a new potential trainer told me the other day while I was discussing a new training program to go along w/ my chiropractic rehab for my lower back - he goes "Even the pink 5 lb weights can be made heavy..." Very humbling, but very true... My single comment when it comes to training especially the shoulders & bis, be VERY careful of your joints when you start either going heavy or burning out reps. You may bypass a burn in the muscle & go straight to a pain in the joint. And those joint pains don't go away like muscle pain does a few days after you worked that muscle group. And the therapy is a lot more expensive.

 

[buffchic69]

So you are generally doing 3-4 exercises, 3 sets each of 6-10 reps? Sure that works. What you might want to explore is doing one week intense as shit, lower reps, and then lighter, more reps the following week, alternate.

Thanks.

I will try alternating. Since I just did heavy, I will go lighter with higer reps next time I do my triceps.