MIGHTY TRICEPS

MIGHTY TRICEPS

By: John M. Di Fazio II

Over the years, I’ve seen people neglect certain muscle groups while focusing only on their favorites in regards to weight training and calisthenics. While the winner of the neglected body parts in most gyms is “Legs,” another muscle group that is often overlooked is the Triceps Brachii. Biceps are great, and they’re definitely a focal point of a well developed arm, but the Triceps are technically a larger muscle group that when trained properly can become one of your best features. The Triceps consist of 3 separate heads of the muscle group: the Lateral Head, the Medial Head, and the Long Head. I have a specific approach to my training method, so I will discuss how I apply it to my Triceps workouts. My monthly workout regimens progress from a Thirties Week, (30 repetitions on all exercises,) to a Super-set Week, to a Drop-set Week, and finally to a Heavy Week. The first two weeks of the month are generally lighter in weight and higher in reps, so in those weeks I focus on Triceps exercises that can be considered shaping exercises. These exercises primarily develop the Lateral Head of the Triceps. The final two weeks of each month are generally heavier in weight and lower in repetitions. In these two weeks, my focus is primarily on the Medial and Long Heads of the Triceps.

Here are some of the exercises, sets, and repetitions as they apply to the Lateral Head of the Triceps:

30’s WEEK:

Cable Rope Extension: 2 sets x 30 repetitions

Cable Push Down: 2 sets x 30 repetitions

Cable Pull Down: 2 sets x 30 repetitions

Overhead Rope Extension: 2 sets x 30 repetitions

Dumbbell Kick-Back: 2 sets x 30 repetitions

Single-arm Cable Pull Down: 2 sets x 30 repetitions

Close-Grip Push-Up: 2 sets x 30 repetitions

Dips: 2 sets x 30 repetitions

SUPER-SET WEEK (Example: Super-set Triceps and Biceps)

Overhead Triceps Rope Extension x 15 reps & Preacher Curl Machine x 15 reps

(2 consecutive rounds)

Close-grip Barbell Press x 15 reps & Barbell Curls x 15 reps

(2 consecutive rounds)

Cable Push-downs x 15 reps & Alternating Dumbbell Curls x 15 reps

(2 consecutive rounds)

Cable Rope Extension x 15 reps & Biceps Cable Curls, (E-Z Bar Attachment,) x 15 reps

(2 consecutive rounds)

Cable Pull-downs x 15 reps & Single-Arm Biceps Cable Curls x 15 reps

(2 consecutive rounds)

Dumbbell Kick-backs x 15 reps & Concentration Curls x 15 reps

(2 consecutive rounds)

Bench Dips x 15 reps & Seated Preacher Machine x 15 reps

(2 consecutive rounds)

Single-arm Cable Pull-downs x 15 reps & Alternating Dumbbell Curls x 15 reps

(2 consecutive rounds)

Close-grip Push-ups x 15 reps & Concentration Curls x 15 reps

(2 consecutive rounds)

Here are some of the exercises, sets, and repetitions as they apply to the Medial Head and the Long Head of the Triceps:

DROP-SET WEEK

Overhead Single-arm Dumbbell Extension 2 sets x Little-Middle-Full Pulses x 7

Barbell Skull Crusher: 2 sets x Little-Middle-Full Pulses x 7

Seated Overhead Double-arm Dumbbell Extension 2 sets x Little-Middle-Full Pulses x 7

Dumbbell Skull Crusher: 2 sets x Little-Middle-Full Pulses x 7

Seated Single-arm Dumbbell Extension: 2 sets x Little-Middle-Full Pulses x 7

Triceps Extension Machine: Example: 2 sets x 7 reps with 100 pounds, 7 reps with 90 pounds, 7 reps with 80 pounds

Barbell Skull Crusher: 2 sets x 7 reps with 100 pounds, 7 with 90 pounds, 7 with 80 pounds

Overhead Single-arm Dumbbell Extension Example: 2 sets x 7 reps with 40 pound dumbbell, 7 reps with 30 pounds, 7 reps with 20 pounds

HEAVY WEEK

Skull-crushers With E-Z Curl Bar 2 sets x 6 reps

Weighted Dips 2 sets x 6 reps

Close-grip Bench Press 2 sets x 6 reps

Barbell Skull-crushers 2 sets x 6 reps

Double-arm Overhead Dumbbell Extension 2 sets x 6 reps

Single -arm Overhead Dumbbell Extension 2 sets x 6 reps

Dumbbell Skull-crushers 2 sets x 6 reps

Overhead Rope Cable Extension 2 sets x 6 reps

Always squeeze the Triceps to the extension point and be sure not to perform the motion violently with poor form. Think through each repetition as the Triceps extends. Feel the repetition as the blood collects in the muscle. In every exercise, be certain that you are giving the muscle the proper stretching point and the proper extension point. Building strong Triceps will also compliment your strength in Pectoral and Deltoid workouts. Enjoy the RESULTS of training the Triceps Brachii to their fullest potential. Big Biceps are always going to be noteworthy, but Mighty Triceps will display your hard work in the gym with fully developed and sculpted arms that are few and far between.

I’m happy to report that this article is also featured in the August edition of MUSCULAR DEVELOPMENT and Fitness Rx For Men!!!

Here are the links below:

Want Big Arms? Build Mighty Triceps

 https://www.musculardevelopment.com/articles/supplements/allmax-nutrition/19057-want-big-arms-build-mighty-triceps-best-triceps-exercises-for-bigger-arms.html#.YQmhT4V0FR4

About the author

John M. Di Fazio II
John M. Di Fazio II

John M Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has twenty years of experience working in the fitness industry. He was employed by Gold's Gym for thirteen years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold's Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelors degree in philosophy and also graduated from the New School for Holistic Health & Research on Long Island, New York with a degree and a New York State license for massage therapy.

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