http://ifttt.com/images/no_image_card.png
Increasing triceps mass depends on how you would like to have it built and developed, as well as conditions that need to be considered before starting your workout.
Increasing Triceps Mass with effective routines
This has always been the ultimate goal of weightlifters – to build arms mass not only for strength but also for aesthetics. But one’s things’ for sure, you need to be aware of the right methods and approaches for proper muscle development.
Of course, one has to be reminded that theirs is no such thing as an overnight success, you may be able to speed up the process a bit, but that’s just about it.
Understanding your muscles
Making sense of how your body reacts to physical factors and changes are crucial for you to be able to understand how your workouts and training programs are effective for you.
You just do not go to the gym and see a physically-fit bodybuilder and mimic what he is doing, thinking that you just might get the same results. Unfortunately, that is not the case.
There are a lot of factors at play when developing your workout plan from diet, nutritional requirements, body weight, etc.
The triceps
The triceps make up the three muscle heads at the back of the arms. They are the lateral head, medial head and the longhead, which is the largest of the three.
Most often, the biceps or the front arm muscles, are to ones that are usually given focus by many bodybuilders, however, toning the triceps also allow the arms to have more muscle definition and adds a bonus to strength and endurance for workouts aside from making your arms look good.
Effective triceps workout routines
Here are some of the common yet most effective workouts that can help get that definition for your triceps.
Dips
This is one of the most convenient exercise moves that pack a lot of punch that can give your triceps the development it deserves. It needs no sophisticated machinery or equipment and all you need is a stable elevated bar or flat surface.
Look for a dipping bar or bench or if outside a gym, a sturdy bench or table will do. If you are working out in a gym, set yourself up on top of the bench with feet on one bench and arms on the other.
Lower yourself until both arms are in a 90 degree angle, then move back up. Repeat the steps. If at home. Place a chair approximately two feet away from your couch and do the same process as you did on the dipping bench.
Close-grip bench presses
Assume a bench press position but this time, make sure both hands are closer together approximately two fists apart. Do the one-third top lockout repeatedly to work the triceps.
Pushdowns
Take hold of a bar, handle or rope and extend the arms downward until lockout then slowly release. Repeat the steps several times.
Triceps extension
Grab hold of a dumbbell, secure it firmly with both hands and raise it up behind your head. Carefully lower it to the lower part of your head but not to let it fall too far back. Raise it back up overhead by extending the arms upwards. Repeat the steps.
Clapping diamond pushups
Get down on all fours and assume a push up position, with both hands situated in front of your chest instead of shoulder level. Make sure your hands are close enough to form a diamond shape with your index fingers and thumbs.
Start getting a momentum by doing at least 10 pushups in this position. As you proceed, try to exert force to allow you to lift both hands just enough for you to clap then catch your weight by going back to the starting position with both hands forming the same diamond shape.
Beginner Workout
- Close Grip Bench Press – 4 Sets of 13 Reps
- Dips – 3 Sets of 11 Reps
- Pushdowns – 3 Set of 13 Reps
Intermediate Workout
- Close Grip Bench Press – 4 Sets of 10 Reps
- Dips – 4 Sets of 10 Reps
- Seated Triceps Extensions – 4 Sets of 15 Reps
- Pushdowns – 4 Sets of 15 Reps
Advanced Workout
- Rope Extensions – 2 Sets of 15 Reps
- Close Grip Bench Press – 3 Sets of 6 Reps
- Seated Triceps Extensions – 3 Sets of 8 Reps
- Weighted Drops – 2 Drop Sets* – Perform 8 Reps to failure then drop all weight and perform as many reps to failure
- Clapping Diamond Push-Ups – 2 Sets to Failure
The post Increasing Triceps Mass Using Effective Conditioning Exercises appeared first on NUTRITION CLUB CANADA.
from NUTRITION CLUB CANADA http://nutritionclub.ca/increasing-triceps-mass/amp/
from Nutrition Club http://nutritionclub.tumblr.com/post/149324512958
from Tumblr http://vincentpennington.tumblr.com/post/149324605089
No comments:
Post a Comment