Screaming for help here! Triceps question.

[Lord_Suston]

Dante I would suggest doing arms later on in the week since they are to close to back and chest. Also to get some nice growth I suggest doing:

Close-grips 3 sets
Barbell curl 3 sets
Overhead dumbell press 3 sets, work on ROM kill the long head of the tri IMO
Seated curls both arms simultaneously with no shoulder movement
and end of with pushdowns 3 sets

 

[Vortexx]

Nature vs. Nurture

Can't really change high-insertion points, BUT it is possible that you don't have really high insertion points, but your armlength and other biomechanics build is such that the area gets skipped by your current exercises.

My triceps are maybe my best bodypart, but I do notice that the long head grew easier than near the elbow, I could solve this problem by doing WEIGHTED DIPS between benches as first exercise. Also skull crushers with a triceps bar put most of the torque forces near thew elbow (just like leg extensions develope the muscles near the knees).

So, try weighted dip first, followed by skull crushers.

You may also try close grip benchpresses, but I don't have the build for that exercise.

 

[RusPA81]

Re: 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)

A few things that I noticed. First off you are hitting your tri's 2 days in a row and bi's 2 days in a row. Try changing your split. Seperate chest and tri's and back and bi's by atleast 2 days. You also IMO do not need the second arm day even if it is light. Also you may be doing do much cardio. If you are interested in fat loss try diet or sprinting. Its really hard to gain mass when doing cardio.

 

[Exodus]

my training partner has the same insertion point in the triceps. keep training it will thicken out to some degree. my only tidbit of advice is elbow out extensions. they kill the area of the triceps you seem to be lacking in.

X

 

[Dante666]

Maybe I'll try just beating the crap out of both the triceps and biceps once a week and then continue to focus on dieting and recovery. As for the cardio, I actually find that I am the exception, when I'm doing that much cardio, I grow better and start shrinking the waistline. When I plateau in the growth, then I normally just hit the weights and kitchen table, and then leave the cardio alone for a while. I'll try those responses. I just really wanted to thank everyone, great motivation and information here. I'll post something in a month or two on the progress.