Are you looking to take your triceps development to the next level? Do you want to build impressive mass and get that coveted horseshoe shape?
Proper training frequency is the key.
At Gaspari Nutrition, we're dedicated to helping you unlock your ultimate triceps potential.
In this post, we'll provide the ideal schedule for blasting your triceps with the right volume and intensity to spur muscle growth.
The Anatomy of Triceps
The triceps are located on the back of your upper arm and they consist of three distinct parts or 'heads'.
The lateral head - On the outer side of the arm
The medial head - On the middle-back portion of the arm
The long head - The largest part, running down the back of the arm
Understanding this muscle's anatomy can enhance your training, allowing you to effectively target each area during your workouts.
Why Triceps Training and Arm Strength Matters
Training your triceps is very important both for functional and aesthetic benefits.
Functionally, the triceps are engaged in all kinds of pushing movements, such as overhead presses, bench presses, and push-ups.
With stronger triceps, you can lift heavier weights in these compound exercises, improving your overall upper body strength.
Aesthetically, well-developed triceps add to the overall appearance of the upper arm, providing a balanced look with the biceps.
The Ideal Frequency for Triceps Training
When it comes to triceps training frequency for maximum growth, it's generally recommended to train them 2-3 times per week.
This frequency ensures ample recovery time between sessions, while still providing adequate stimulation and volume to promote hypertrophy.
Structuring Your Triceps Workouts for Maximum Growth
To maximize triceps growth, your workout should include a mix of compound and isolation exercises that target all three heads of the triceps through a full range of motion.
Prioritize free weight movements which allow for progressive overload, one of the key factors in muscle growth.
Also, consider including exercises that isolate and intensively work the triceps.
4 Essential Exercises for Triceps Growth
Here at Gaspari Nutrition, we recommend incorporating the following key triceps exercises into your routine to maximize muscle growth:
1. Close Grip Bench Press
The close-grip bench press is a compound move that targets all three heads of the triceps.
Lie back on a flat bench holding a barbell with a close grip.
Lower the bar to your mid-chest, pausing for a moment at the bottom of the movement. Keeping your feet on the floor and back flat on the bench, extend your elbows to drive the weight back up.
Keep your elbows tucked in throughout the movement.
Doing 3-4 sets of 6-10 reps is ideal for triceps activation.
2. Lying Tricep Extensions
Also known as "skull crushers", this isolation exercise targets the long head of the triceps.
Lie back while holding dumbbells, a barbell, or an EZ-curl bar.
Extend your arms upwards so they are perpendicular to the bench, then bend your elbows to lower the weights toward your forehead, pausing for a moment at the bottom of the movement. Extend your elbows to return the weight to the starting position.
Doing 3-4 sets of 10-12 reps will maximize triceps activation.
3. Cable Pushdowns
Rope, bar, or V-bar attachments can be used for this versatile cable exercise.
Grip the cable handle with an overhand grip while keeping your|elbows tucked in.
Extend your arms in front of you, then flex your elbows to pull the handle down toward your thighs.
Pause for a moment at the bottom of the movement before returning to the starting position in a controlled manner.
Do 3 sets of 10-15 reps for an excellent pump.
4. Dips
Dips allow you to use body weight to train triceps through a full range of motion.
Keep elbows tucked in and lower until your upper arms are parallel to the floor.
Press back up and repeat for 3 sets of 10-12 reps.
Once bodyweight dips become easy, place weights on your upper thighs to increase the challenge.
How Nutrition Affects Tricep Development
Proper nutrition provides essential building blocks for maximizing triceps growth and recovery.
Eat a high-protein meal containing carbs and healthy fats 1-2 hours before workouts and within 1 hour after to fuel your training and replenish glycogen stores. Consume 25-35g of protein every 3-4 hours on training days to increase muscle protein synthesis. In addition, carb cycle by eating more carbs on workout days and less on rest days. Lastly, stay hydrated by drinking at least half your body weight in ounces of water daily.
Grow Your Triceps with Gaspari Nutrition
At Gaspari Nutrition, we offer many different high-quality supplements to help aid in your triceps-growing journey.
Learn More
Training Triceps - Your Questions Answered
Can I train my triceps every day?
Training your triceps every single day is not recommended, as it can lead to overtraining and potential injury. For maximum growth, we suggest training triceps 2-3 times per week, allowing at least 48 hours of rest between sessions. This provides enough stimulus to spur growth while giving your muscles adequate recovery time.
How can I ensure proper recovery after triceps training?
Proper recovery is crucial for maximizing triceps growth. Make sure to get 7-9 hours of sleep per night. Eat sufficient protein at regular intervals - shoot for at least 25-35g every 3-4 hours. Ice or massage the triceps after brutal workouts. Take a full rest day between tricep sessions. Supplementing with creatine can aid recovery. Listen to your body and take an extra rest day if needed.
