Your Guide to Massive Triceps
Looking to build massive arms? Your arms are made up of two large muscles, your biceps and triceps. Your biceps are located on the front side of your arms and your triceps are often seen as the back of your arms. Many people make the mistake of thinking that gaining size in your biceps is the key to larger arms. However, your triceps can pack a lot of size to your arms. Train them a couple days per week and you’ll be on your way to massive triceps!
In order to build your triceps, there are a few steps you must take.
1. Check your training
How often do you train your triceps?
Try training your triceps two days per week for maximum growth. Any more and you run the risk of overtraining. Here is our favorite triceps workout:
- Barbell Skullcrushers: Lie on a flat bench with a barbell loaded with the appropriate weight. The weight should not be too heavy or too light. Push the barbell up so that it is directly over your head. Then, slowly bend your elbows and lower the weight using your triceps so that the barbell is 1-2 inches in front of your face. Then raise the barbell back to the starting position. This completes one rep. Complete 4 sets or 8-12 reps.
- Single Arm Cable Extension: Start standing using a cable machine with a single arm attachment. Select a weight that is not too heavy or too light. Raise the cable so that your hand grasps the cable at shoulder height. Then, bend your elbow using your triceps to lower the weight. Finally, raise the weight back to the starting position. This completes one rep. Complete 4 sets or 8-12 reps.
- Bent Over Dumbbell Extensions: Start bent over with a dumbbell in each hand. Select a weight that is not too heavy or too light. While bent over, extend your arms back until they are completely straight behind you, level with your back. Then return back to the starting position with your forearms straight facing down. This completes one rep. Complete 4 sets or 8-12 reps.
- Standing Triceps Press Down: Start using a cable machine with a straight bar attachment. Select a weight that is not too heavy or too light. Raise the bar so that your hand grasps the cable at shoulder height. Then, bend your elbow using your triceps to lower the weight. Finally, raise the weight back to the starting position. This completes one rep. Complete 4 sets or 8-12 reps.
2. Check your nutrition
Are you getting enough calories?
As you know, in order to put on a ton of muscle, you must be in a calorie surplus. By restricting your calories, your body will have a hard time putting on muscle. For men around 200 pounds, be sure you are consuming at least 2,200 calories per day (ideally 2,500 to put on maximum muscle).
Protein is the key to putting on muscle. For men, be sure to get at least .8 grams of protein per pound of bodyweight (ideally 1 gram per pound). This will provide your muscles enough protein to encourage growth. Not sure what foods to eat? Read here to find the best bodybuilding foods to put on muscle quick!
3. Check your recovery
How much sleep are you getting?
Because your muscles repair themselves every night during your sleep, it is important to get at least 7 hours of sleep per night when training. During this time, your body will recover from the days stress that you have placed on it. The small micro-tears in your muscle from weight lifting will start healing. This is ultimately how your muscles get larger.
Have you tried foam rolling or massage?
Massage and foam rolling are great ways to heal tired or damaged muscles. It can reduce inflammation, increase blood circulation, and encourage muscle growth. Try massaging your muscles a few times per week.
Pro Tip: The key to massage is pain. A proper sports massage will not feel great, that’s how to know you’re massaging properly.
Follow these steps and you’ll be building massive triceps in no time. We want to hear your thoughts below!