Big arms are the goal for a lot of gym-goers. But most people make the mistake of prioritising their bicep training without giving their triceps an equal amount of love. The triceps are two-thirds of your arm, so prioritising them is a good idea!
So, what are the best exercises for growing them? By the end of this article, you'll know the answer in the context of an arm workout, so you can push on with your muscle growth goals!
Training the triceps for huge growth
Most people have no idea how big their triceps actually are!
And we're willing to bet you'll be blown away when we reveal that your triceps boasts one of the largest volumes of all muscles in your upper body: even more than your lats and chest.
As crazy as it sounds, muscle size is measured on the 3-dimensional amount, not just it's surface area.
So, you can see why a solid routine rooted in science is critical for your arm progress.
The name "triceps" derives from the fact there are three heads. Below is precisely where these heads are located:
So now we know what we're targeting, you'll see why we've chosen the exercises we have.
Also, it's critical we acknowledge that the triceps are made up of ~67% type II muscle fibres, which science suggests is best stimulated with a heavier weight.
So, we'll be doing 6-10 reps some of the time for optimal results.
Tricep Workout for optimal muscle growth
We will start with four sets of cable press downs:
First set = 12 reps
Second set = 12 reps
Third set = 12 reps
Fourth set = 8 reps
So why the pushdowns?
Because data shows that the pushdowns are the best isolation exercise for the lateral head. This exercise will also work the medial head.
Then we'll move into four sets of weighted triceps dips.
First set= 12 reps
Second set set = 10 reps
Third set = 8 reps
Fourth set = 8 reps
Studies show that as far as bodyweight exercises go, weighted dips are the best when it comes to stimulating the lateral head.
And of course, the lateral head is what gives us that "sweeping" look when we stand straight on, making our arms appear large.
Add some weight to this, and you're really putting your triceps to work. This too will work your medial head.
Once you've warmed up, start adding weight with the aim of failing on the aforementioned number of reps.
For example, you might need 20 kilograms to fail at 8 reps.
Then it's time for four sets of dumbbell kickbacks.
First set = 12 reps
Second set set = 10 reps
Third set = 10 reps
Fourth set = 8 reps
Compared with 9 tricep exercises, the dumbbell kickback scored the highest when it came to activating the long head!
So, such a workout is using the best science has to offer to grow your triceps as much as possible.
To recap:
- 4 x Cable press downs (With a V Bar, straight bar, or rope) (12 reps, 12, 12, 8).
- 4 x weighted tricep dips (12 reps, 10, 8, 8).
- 4 x dumbbell kickbacks (12 reps, 10, 10, 8).
Sets and exercises for muscle growth
We're doing 12 sets here for triceps because a recent landmark study found that 10+ sets are the best for muscle growth!
The science has always been clear: more volume means more gains.
And given triceps don't always get enough attention, we're making sure this workout ensures this happens.
The bottom line is that triceps training must be prioritized for maximal arm growth! Tricep pushdowns are the best isolation exercise for the lateral head, and will also work the medial head.
And as far as body weight exercises go, weighted dips are the best when it comes to stimulating the lateral head, and as far as the long head goes, compared with 9 tricep exercises, the dumbbell kickback is the best!
Triceps are two-thirds of your arms and should be prioritized for maximal arm growth; to the tune of ten sets or more.
