Want Big Arms? Hit Your Triceps More Often

For the average gym trainee, an arm workout usually consists of endless biceps exercises with countless of reps. Barbell curl followed by another biceps curl. But if you want bigger thicker arms you need to pay a little bit more attention and love to your triceps. Reason being, your triceps make up 75% of your overall upper-arms mass. Your triceps muscle is composed of three different heads compared to your biceps: the long, medial, and lateral heads. So to develop a perfect pair of arms, it’s essential to target your triceps more often and hit all three heads from different angles. The exercises in this workout routine target all three heads, but some work one head more than the others. For the next 4 weeks follow this workout routine and build sleeve-busting arms.

The Workout

This triceps routine is a month-long routine broken into weekly cycles. Each week has a different purpose with different exercises, rep ranges, and intensity. Week 1 is focused toward overall mass, hitting the triceps muscle with big compound movements. Week 2 and 3 are geared towards the long head and lateral heads of the triceps. Week 4’s goal is to add separation and details. Following this setup, you will not only confuse your triceps but also shock them into big growth by changing exercises, volume, and intensity from week to week.

• As a reminder always use correct technique and form. Lift and lower the weight in a controlled, focused manner. For all exercise, select a weight that allows to fail at the designated rep ranges.

Week 1

• * Do 2-3 drop sets on your last set.

Week 2

• * Do rest pauses after your last set. Perform 3 reps, rest 15 seconds, then repeat. Continue the sequence 3-4 more times.

Week 3

• * Do 2-3 drop sets on your last two sets.

Week 4

• * After your last on your two last sets, rep out to failure.