Training triceps. 10 tips Darrem Charles

I can tell you about the development of the triceps more than a bodybuilder with more powerful muscles than me. My triceps unresponsive to exercise and slow growing, so I was forced to pay a lot of attention. I analyzed the results of training and constantly thinking about what kind of exercises are most effective. I had to spend years in training and experimentation to reach the present level. Now I can tell you about the conclusions I was able to come. I'll give you ten tips that will help you develop triceps very quickly.

Tip 1. Good warm up before training.

Triceps and elbow joints are very prone to injuries, so they should be well warmed up before you start training. I spend at least two sets of exercises to warm up muscles. First I make a pull down – usually with a bent barbell (EZ-bar) or rope. First, you need to lock the elbows in a fixed position, so as to avoid injury. Then you can move on to easy UPS – rathinam hands – which are most traumatic for tendons, triceps and elbows.

Tip 2. Study all areas of the triceps.

If to take into account the main function of the triceps extend your arm, you'd think they consist of one muscle group. But actually the triceps is a complex muscle consisting of three separate groups, in different ways responding to each specific exercise. For example, when I perform a pull down with the rod, tightens the outer part of the triceps. Pull down with a rope effect on the internal part of the muscle. When I do straightening your arms on the floor with dumbbells, not curved barbell, stiffens that part of the tricep closest to the elbow. The conclusion is this. Use the straightening your arms with your hands, which will allow you to work different areas of the triceps.

Tip 3. Take the correct position during exercise.

Our elbows are working as joints, bending and straightening in the same plane. The correct position when training triceps is to get to work triceps alone, excluding the other groups of muscles. For this you need to keep your elbows, shoulders and wrists stationary, moving some forearms.

Tip 4. Concentrate on full straightening of hands.

Many people do exercises on the triceps incorrectly, making traction downward and straightening arms without locking them in the straightened position. This is a very important condition. The triceps is maximally reduced only in the case when the arm is fully straightened. The fully straightened position of the hands for a few seconds. Reverse fold hands run slowly. Score the exercise not the movements of hands anddelays in the rectified state. This will help concentrate on the triceps.

Tip 5. Use pyramid sets.

The principle of pyramid sets is that every step increases the load and decreases the number of repetitions. I am convinced of the effectiveness of pyramid sets. This allows you to warm up your triceps, gradually preparing them for heavy loads. I do not use too large load for training the triceps, however, I will certainly use pyramid sets. For example, training days with moderate loads I'm doing the first 15 reps pull down with a rope. In the second approach, I increase the load and do 12 reps. Then I again increase the load and do 10 repetitions. The use of the pyramid is a safe and time efficient training method to increase the volume of triceps.

Tip 6. Vary your exercises.

I recommend to alternate weeks of workouts with different degree of activity: moderate or more severe. The difference must consist in the number of reps and types of exercises. The alternation of exercise brings variety into the workout. In my trainings I often switch to completely different exercises that give muscles a fundamentally different load. It triggers accelerated muscle growth. If you do every day same exercises, do not expect good growth of the triceps.

Tip 7. Exercise to exhaustion.

Repeat set up to limit muscle fatigue. I like to give my muscles a load that the latest iterations they are in a state of total exhaustion. It is in these final repetitions is the whole point of the exercise. The first approaches only warm up the muscles and prepare them to the final maximum stresses. When training it is impossible to slow down. So that the muscles grow, they must be supplied to the limit of fatigue.

Tip 8. Avoid penetranions.

Early in my bodybuilding training I had loaded the triceps, not considering the fact that they tense at the time, when you work the muscles of the shoulders and chest. Now I try not to overwork the triceps while training other muscle groups. Over by the triceps I work once a week, and distribute your workout so that between this day and the days of training the muscles of the shoulders and chest was a break lasting a few days. I share the view about the need to limit the number of sets, especially because every set I repeat to limit muscle fatigue. Even with my years of training and making sure I allocate a few days for the triceps to recover, the number of my sets does not exceed 9 times. I suggest youloading the triceps very hard 9 sets, then give them a significant break to recover.

Tip 9. Spend time posing.

I believe that exercises to posing in a show you have to give enough time. And not so much to posture looked spectacular, but in order to gain confidence in their own abilities. It is necessary to win pre-selection. The drawing clearly shows the relief of the triceps and sets the communication between the brain and muscles. If you're not even going to go to the podium, give 15-20 seconds of posing with each workout.

The Council 10. Keep a diary entries.

I believe that keeping a training diary is necessary. The recordings I know, what I've done before; what exercises, what load, with what number of repetitions performed and what the effect of this is received. It helps me to become stronger and achieve success in training. Records help to understand what exercises are most effective. They have to be led in relation to the exercise of all muscles, including the triceps. This is one of the most effective means, which only exist. Looking through the diary, you can see how you evolved and what has been achieved, and, therefore, can plan for future success and to achieve goals in a short time.