Hitting The Triceps For Big Arms

If you think that doing barbell curls all the time will help you build your arms, you’re wrong.

If arm building worked that way, everyone would have massive arms. But don’t worry, you can quickly overcome this bodybuilding trap after reading this article.

The triceps make up 2/3 of the total upper arm, unlike the biceps that only makes 1/3.

So it’s obvious that you really need to pay more attention on your triceps than you’re probably doing now and work harder.

The triceps play a very important role in your bodybuilding plan, and of course mostly for your arms, but also they are very important when it comes to improving your overall strength. And if you can lift more, you can gain more.

So, what’s the best volume for triceps building?

High intensity training, known as HIT, enables the best way to establish the amount of exercise needed to stimulate maximum growth without overtraining. It depends on you and how much you are ready to push yourself.

But, as for everything else, there isn’t a solution which works for everyone. The optimal set volume depends on the capacities and the experience of the individual. But, if you work until failure but don’t use HIT, you may need to do more sets, because even though the intensity is high, it isn’t as high as when using forced reps.

If you can’t find the proper volume for your goals and abilities, we are going to show you a guideline which is a starting point.

Follow it and try to push yourself as much as you can each workout so you can get the results you’ve waited for so long.


Level 1: Beginner

When at this point, you should be focused to learn the proper technique and form and master them. If you skip this crucial step, your chances of achieving your goals are reduced.

Do 3 – 4 sets and complete 1 rep before you reach failure.

Sample beginner workout:

  • Triceps pushdown: 1 x 10
  • Close – grip bench press: 1 x 10
  • Triceps kickbacks: 1 x 12
  • Lying triceps extensions: 1×12

Complete the workout without breaks.

Level 2: Intermediate

After working out for three months, you’re now ready to take the next step. Assuming you’ve improved your forms and can now lift more, you can now do 3 sets until failure.

Sample intermediate workout:

  • Seated triceps extensions: 1 x 10
  • Triceps kickback: 1 x 12
  • Triceps dips: 1 x 8

Complete the workout without any breaks.


Level 3: Advanced

Most people usually reach this stage after 6 – 12 month of hard work. By now you probably can completely activate your muscles in a workout and can effectively focus the power of your fibers.

Sample triceps workout:

  • Machine dips: 1 x 8 negative – only reps + 4 static contraction holds
  • Seated triceps forward extensions: 1 x 8 + 4 forced reps at the end

Complete the workout without any breaks.

For the seated machine dips, have a partner help you lift the weight so that you can do only the lowering part. After that, reduce the weight and press the arms of the machine downward until they are locked.

Hold in this position for 10 seconds and then go back to the original position.

Repeat until you do 4 holds.