5 Rules for Building Bigger Triceps

   5 Rules for Building Bigger Triceps .  
  

       Add these five methods into your arm routine to start swelling your tris. 

4 of 6 4.  Band It

You may know that using bands or chains is a great way to increase muscle strength and power due to what is known as linear variable resistance, which means the resistance increases as does the range of motion of the exercise. So why not put them to work in your quest for bigger triceps? Using bands or chains on the close-grip bench press is a fantastic way to maximize triceps involvement.

Since the close-grip bench press is a multi-joint exercise, you are able to maximize the amount of stress you place on the triceps (more weight = more growth). When you press the bar off your chest during the close-grip bench press the triceps involvement increases the higher the bar moves. Since bands and chains increase the resistance as the range of motion increases, using them on the close-grip bench press places maximal stress on the triceps, while minimizing the stress son the chest and delts, which are used in the lower half of the range of motion.

http://www.muscleandfitness.com/workouts/arms-exercises/5-rules-building-bigger-triceps/slide/5

5 Rules for Building Bigger Triceps

   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.

http://www.muscleandfitness.com/workouts/arms-exercises/5-rules-building-bigger-triceps/slide/7

5 Rules for Building Bigger Triceps

   5 Rules for Building Bigger Triceps .  
  

       Add these five methods into your arm routine to start swelling your tris. 

1 of 6 Get 'em Growing

The man who wants bigger triceps cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

There are other versions of this favorite you can use, plus a few exercises and techniques that you are probably neglecting, that will help your cause. Here, you'll find a comprehensive plan—boiled down into five tips—that can help you build balanced, thick triceps in no-time flat.

http://www.muscleandfitness.com/workouts/arms-exercises/5-rules-building-bigger-triceps