5 Rules for Building Bigger Triceps .
Add these five methods into your arm routine to start swelling your tris.
4 of 6 5. Drop It
The Weider Principle known as drop sets is an intensity technique that can be applied to any of the exercises above to push your triceps growth beyond that possible with straight sets. To do a drop set, you simply take a set to failure and then immediately reduce the weight and continue the set to failure again. This can be done one, two, three, or as many times as you want to punish your triceps.
Research performed by our own Weider Research Group discovered that the optimal weight to drop on each drop set is 20—30% of the original weight. We suggest you only do drop sets on the last set or two of each exercise to prevent overtraining. Drop sets work to boost muscle growth by taking the muscle to the point beyond muscle failure. This can help to increase growth hormone release, which stimulates muscle growth.
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