posted Sat, 04/06/2013 - 05:56
1222
Having a hard time gaining muscle on my tri's
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Hey,
I've been training 3X a week at the gym, and have been doing pushups, seated benchpress, and have been sitting that stupid tricep machine. I usually work my muscles to failure, and try to push myself to use the heaviest weights that I can try to use...
However I don't seem to be getting any real gains.
Been sleeping 8 hours a day and have been consuming 2,500+ calories a day (from healthy sources)
Whats going on? In a weird way I have been developing mass in my legs, delts, shoulders, biceps, and abs....
but not much in my tris.
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Hey bro tris have always been rough for me too. Gator had good advice with the French presses...
wow just caught that calorie count brother I eat up to 5000 when I'm bulking; I'm only 180ish and 6ft / 8%bf
you need to double your caloric intake!
heavy overhead French presses to failure 4/5 sets; 6-15 reps
Depends on your strength and endurance levels
Shoot to lift the heaviest you can the most you can; with the best form possible!
hoops4life2330Dont listen to all the bro scientists. If you say your gaining results in other areas its probably all in your head about your tris not developing. Best way to ensure this is measure them. But consistency is the quickest way to results, theres no short cut around hard work. Keep at it.
At 6'3" you probably have fairly long arms so its even harder to put on mass on your tri's. Like monsteronjuice said you need to stick to basics. Heavy compound movements like dips are best . Skullcrushers, cables, and I personally like reverse grip bench. Don't waste your time with pushups for tricep mass or "that stupid tricep machine" like you mentioned. ALSO, how many total sets are you doing? For me, because bi's and tri's are secondary muscles when you do chest and back, and even shoulders, I dont do more than NINE total sets for bi's and tri's. Sometimes its only 6 if I feel like I cannot get more of a pump. I like to use the Dorian Yates philosophy of heavy, brief, and intense. No matter what bodypart I am doing I am out of the gym in about 55 minutes. I laugh at the people that say I dont get it, I spend 3 hours at the gym 6 days a week and I cant seem to grow!
so let me get this straight....your 6'3 and 245 and consuming 2500 calories a day and your saying your having a hard time building muscle on your triceps?... a womens average consumption of calories should be 2000 calroies. Eat alot more. You may think your developing those areas, they are probally starting to show more defntion due to low calories (also at the same time prob shrinking). If you want to build bodyparts eat more. Even if you were to do carb cycling low calories days would be 3679 cal, and high calorie days would be 4515 cal. And this is from complete healthy sources. If you are trying to build your calorie intake should be more then the high end for carb cycling....stick to the basics that build triceps... dips, skullcrushers, cable pushdowns, close hand bench.
do cable pull downs, reverse grip and do more, go wide grip close grip and normal grip. Work tris out before you bench. This will make you use more chest to bench because your tris should be dead.
What fina said
keep your elbows in on benchpress will work the tri's harder.