Effective Triceps Muscle Training Tips

Effective Triceps Muscle Training Tips

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It is funny how biceps are conceived, by non-body builders and body builders alike, as the indicative sign of a strong man or woman. When one is said to be strong, our eyes usually fall on the triceps first and then the chest. When body builders stand before a full height mirror, research has shown that they look at the chest, then the triceps next, before going over to the other parts of the physique. This therefore indicates the importance of the triceps muscle, if the body builder is to feel that the program is succeeding.

The following workout routine will help stimulate maximal muscle mass and strength accumulation in the triceps. With a single workout for the triceps lasting to a maximum of 25 minutes in a single workout, the body builder should repeat the workout thrice in a week, on alternate days. This allows the triceps to recover fully before training further. Again, proper nutrition should be maintained as with the other weight training workouts, for it is only with good nutrition that the triceps can bulk up really big and really fast.

Start by a suitable workout set, attaining from light to medium intensity. Use only but 40% of the training weight to be used in the main workout for the warm up. The warm up exercise should be the one to be performed during the main workout.

Proceed to the drop set. Triceps curls with a free weight or on the bench are the best isolation exercises for the triceps. So pick the weight, dumb bell preferably, and start the initial sets of at east six reps. eight reps should be optimal if you are using the ideal poundage for the training weight. Perform the second set after a marginal rest of no more than thirty seconds, before resting again for the same duration. The final set should be performed to failure, which should be at most ten reps, again if you are using the ideal weight.

Next, you should perform drop sets where at least 50% weight reduction after every set should be used. The sets should therefore be only two, each one being performed to absolute muscle failure. This means that for the drop sets, the two constituent sets should have at most ten reps each. The idea however ids not to emphasize on the reps completed, but training the triceps muscles to absolute failure, regardless of how many reps it takes.

Immediately drop the weight by 50% and continue to work to complete failure. As with all sets, you should work every set to failure, however when you are able to perform 10 reps or more on any set, you should increase the amount of weight you are using at the next workout. In other words, for all exercises and set, 10 repetitions should be your graduating point. Just remember to always work every set to failure regardless of the rep count.

After the final set, you can move on to another body part, muscle or muscle group since if you exceed these intensity for the triceps, you will be overtraining.

About the Author:
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com



Article Originally Published On: http://www.articlesnatch.com


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