Dips
MESO-Rx
Anabolic Steroids
Triceps. They don’t want to grow!
- Thread starter Oldman.
- Start date
Destruction
New Member
Man you're going to have to find out what works for you. I tried training arms twice a week, didn't work, once a week worked okay. The best for me is an UL split or an ULPPL split. One heavy day one hypertrophy day. That worked.
Train tris every day. They’re a small muscle group and respond well to high frequency.
DB pullovers++, experiment with cueing for more pronation in your presses (or thumbs down pinkies up). Not sure how scientific, but I really hit the “meat” of the upper half of the upper arm with straight arm push downs and pullovers than when I try to work the triceps via the elbow joint.
In fact just kind of intuitively I save my elbow flexion mileage for compound press movements. (ETA and chins/pulls/rows obviously) Train natural and never really train “arms”, 16.5” after two years training. Makes me want to see what I can get if I bring up the volume..
DB pullovers++, experiment with cueing for more pronation in your presses (or thumbs down pinkies up). Not sure how scientific, but I really hit the “meat” of the upper half of the upper arm with straight arm push downs and pullovers than when I try to work the triceps via the elbow joint.
In fact just kind of intuitively I save my elbow flexion mileage for compound press movements. (ETA and chins/pulls/rows obviously) Train natural and never really train “arms”, 16.5” after two years training. Makes me want to see what I can get if I bring up the volume..
Last edited:
This, it's called a PJR pullover
Necessary Evil
Member
The biggest contributor to my tricep growth was to add exercises that indirectly hit them as well + my normal tricep routine in order to have better overall activation.
