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post #1 of 16 (permalink) Old 03-25-2009, 02:47 PM Thread Starter
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Tri's???

Idk wtf is going on but i have never been able to really get my tris big.. my bicep yea..

I mean hell... I do weighted dips, non weighted dips, cable pull downs, tricep extenstions or what ever they are called...

I just cant seem to get my tri's any bigger... and i know thats what makes your arm look huge.. mine looks like its all bicep...


any help would be great...

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post #2 of 16 (permalink) Old 03-25-2009, 03:24 PM
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Close grip or reverse grip bench.

Skull crushers

Cable pushdowns.



I've found that going heavy on reverse grip bench really works the tri-s.
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post #3 of 16 (permalink) Old 03-25-2009, 03:33 PM
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Skull crushers with good heavy weight, you got to get over 100 lbs. And close grip bench, nice heavy sets that you can't push for more than 6 or 7 reps.
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post #4 of 16 (permalink) Old 03-25-2009, 03:49 PM
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We do skull crushers x 10
reach overs x 10
close grip x 10

back to back to back with no rest just rep out the 30 with a good heavy weight and I've noticed improvement in my tri's. We have been slowly upping the weight on the ez curl bar and do those three all at the same weight back to back and it really kills your arms.

Usually follow up later with close grip bench as well.
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post #5 of 16 (permalink) Old 03-25-2009, 04:10 PM
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post #6 of 16 (permalink) Old 03-25-2009, 04:22 PM
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Quote:
Originally Posted by AL P View Post
Skull crushers with good heavy weight, you got to get over 100 lbs. And close grip bench, nice heavy sets that you can't push for more than 6 or 7 reps.
Agree on the skull crushers, but the 100lbs + would depend ENTIRELY on the person.

Cables can sculpt triceps as well.
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post #7 of 16 (permalink) Old 03-25-2009, 04:32 PM Thread Starter
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Quote:
Originally Posted by 03trubluGT View Post
Close grip or reverse grip bench.

Skull crushers

Cable pushdowns.



I've found that going heavy on reverse grip bench really works the tri-s.
i do all those lol... i added reverse bench on a smith machine tho...

i did arms yesterday... so i will hit them hard again in a few days...

idk... maybe my tris just dont want to get big...

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Originally Posted by kennybo View Post
Don't care if you do. This is not going to be another talk about Kenny's Cobalt thread. I know what my other car runs and I am proud of it. It might be hard for you to swallow that pill, but there are lots of 4 bangers that run 13s and better. SRT-4 Neons, Cobalt SS's, Saturn Sky Redline's and Evo's do it all the time.

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post #8 of 16 (permalink) Old 03-25-2009, 04:56 PM
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I was talking one of the guys I work with about this same thing. He had reached a platue with his arms and just couldn't get them to grow. So for a week he worked arms every day. He would do his regual exercise for the day and then kill the arms. It worked cuz his arms blew up after that.

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post #9 of 16 (permalink) Old 03-25-2009, 08:16 PM
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Quote:
Originally Posted by Turbo5.4 View Post
i do all those lol... i added reverse bench on a smith machine tho...

i did arms yesterday... so i will hit them hard again in a few days...

idk... maybe my tris just dont want to get big...

Try reverse grip bench (not on a smith, but real flat bench with the regular 45 lb bar) and go heavy.

Heavy to me is 225 for 10, then 275 for 6, then 295 for 3-4, then back down to 225 for 8-10 reps.

Sometimes I stay at 225, but go for 3 sets of 12.

I'm sure there are some that can reverse 315 or more, but I'm at a plateau.
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post #10 of 16 (permalink) Old 03-25-2009, 09:48 PM
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I like to warm up with close grip bench.. then skull crushers and finish off with one or 2 cable movements..but that being said im still trying to put more bulk on my tris...

D.
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post #11 of 16 (permalink) Old 03-25-2009, 11:03 PM
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Quote:
Originally Posted by White_lightning View Post
I like to warm up with close grip bench.. then skull crushers and finish off with one or 2 cable movements..but that being said im still trying to put more bulk on my tris...
What the fuck?! You're trying to bulk?!
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post #12 of 16 (permalink) Old 03-25-2009, 11:30 PM
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Originally Posted by ruffdaddy View Post
What the fuck?! You're trying to bulk?!
i didnt say bulk.. i said put some size on my tri's since im dropping lbs.. need to pack on some more muscle...

D.
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post #13 of 16 (permalink) Old 03-25-2009, 11:39 PM
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Originally Posted by White_lightning View Post
i didnt say bulk.. i said put some size on my tri's since im dropping lbs.. need to pack on some more muscle...
says the hulk...haha. I have been focusing on leaning up alot recently for lake season. I can't help but be a damn pretty boy. And I'm sure as hell not like aaron and capable of a lean 200+ without a PH or AAS.
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post #14 of 16 (permalink) Old 03-25-2009, 11:57 PM
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says the hulk...haha. I have been focusing on leaning up alot recently for lake season. I can't help but be a damn pretty boy. And I'm sure as hell not like aaron and capable of a lean 200+ without a PH or AAS.
i would like to hit 275 this year.. with an eventual goal of 250.. i think if i can retain most of my mass/put some on and get down to 250.. i will look decent.. i dont think i will ever be shredded, but i just want to be healthy.

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post #15 of 16 (permalink) Old 03-26-2009, 06:29 AM
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How is your form? If your form isnt right and your using your body or flaring your arms youre aasting your time.

I do cable french press, and 2 cable pull downs until failure and i cant move my arms anymore. As long as youre using your tricep to pull the weight and tricep only i dont see why not.

Different strokes for different folks. Im quite happy with my tri's though doing the above.

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post #16 of 16 (permalink) Old 03-26-2009, 10:02 AM
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Quote:
Originally Posted by Turbo5.4 View Post
Idk wtf is going on but i have never been able to really get my tris big.. my bicep yea..

I mean hell... I do weighted dips, non weighted dips, cable pull downs, tricep extenstions or what ever they are called...

I just cant seem to get my tri's any bigger... and i know thats what makes your arm look huge.. mine looks like its all bicep...


any help would be great...
Reverse grip tricep extensions. I usually do them standing up, one arm at a time, leaning onto a bench. You definitely feel it in a different part of the tri's then a normal extention. Basically, do a tricep extension, but your palm will be facing the ground instead of your side, or the sky like most people do them.

I personally do these:

Skull crushers
Tri extention with a curlbar
Dips (non weighted)
Tri extention with dumbbells, palms facing inward (hammer style I guess is what it's called)
Reverse grip tri extensions like described at top
Cable pull downs, but I lean forward, keep my torso stiff, and start WAY behind my head. Slow reps.

Diamond push-ups are also pretty good on tri's I hear. I never do them though.
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