Screaming for help here! Triceps question.

[Dante666]

Trying to put size on my arms and I'm doing well, except my triceps don't really start until nearly three inches from the elbow so my arms still look small in a T-shirt. Is this normal or is there some methods I can employ in my training to counteract this? Also, any tips on overall arm mass is nice, I just focus more on triceps because they are a bigger muscle group than biceps, but hell, it's nice to have both.

 

[spatts]

How do you currently train them?

If you have high insertions (or low as the case may be) that can't really be changed. You're going to have to cut your sleeves shorters and hem them.

 

[Dante666]

I don't sew very well...

For my triceps I generally do the following:

Close-grip benches
French Curls aka skull crushers
Overhead extension (machine)
Triceps pushdowns V-grip bar

I warm up on everything with 10-12 reps and then proceed to do 3-4 sets of 6-8 reps. Pushdowns are different, I generally will do 3-5 sets of 8-12 reps, occasionally doing two sets of 25-30 reps to shock the muscle.

It might just be genetics. I look good in a tank top and muscle shirts, it is just those darn t-shirts that I'm not too happy about. By the way, any training advice for either triceps of biceps is very welcome. I'll always be a student and love to learn.

 

[Dante666]

Any and all opinions needed here.

I'm posting too many things here so I need to bump...

 

[Aussie Juga naught]

how big are your arms...?

 

[Dante666]

An embarassing 16 inches. (15.90 last month and looking bigger this month). Sad but true.

 

[Dante666]

See why I need help? I'm pretty good sized for a natural guy, it's just my arms look slightly too small IMO. I want them bigger.

 

[spatts]

Dante, about how long is it that you are sore from a typical workout of your arms? do you do bis and tris the same day? If not, when do you do chest? What exactly is your split and your average recovery time for each muscle?

Thanks

 

[Dante666]

bear with the long post...

For the last month my training split has looked as follows:

Sunday: Rest (perhaps light hiking or mountain biking more for stress relief than for exercise)
Monday: Biceps/Triceps
Tuesday: Chest/Back/Abs
Wednesday: Shoulders
Thursday: Abs/Cardio
Friday: Legs
Saturday: Biceps/Triceps (just to get a light pump)

The split I'm incorporating as of today is like this:
Sunday: Same as before
Monday: Chest/Abs-twenty minutes of walking on treadmill
Tuesday: Shoulders/Triceps--twenty minutes of treadmill
Wednesday: Back/Biceps/abs--twenty minutes of treadmill
Thursday: Cardio--HIIT
Friday: Legs
Saturday: Shoulders/Triceps (light workout for a slight pump)

 

[Dante666]

Sorry for having to post twice, my computer is giving me attitude..

I can get my arms very pumped, however they are never sore the next day. I get a good pump in every other muscle except my back, but my back is my best body part and continues to grow regardless. My chest is sore for a day, back might be a little sore but normally is fine, Shoulders could ache a day or two, legs are generally the worst and might be sore for as long as three days, abs for a day at most. Hope this gives you something to go off of. I'll check back in tonight. Thanks. Meanwhile I'm a day behind so I get to hit the triceps tonight; something about those stubborn bastards makes me excited to work them.