Bigger Triceps in 2 Weeks
Bigger, stronger triceps means you can lift heavier weights on pressing exercises such as shoulder press and bench presses. So, in a round-about way, training your triceps will lead to gains on your pressing exercises, meaning bigger, stronger delts and pecs. You also get bigger arms as a side effect.
Here are some supersets that really add mass and strength to your triceps:
- Weighted super slow one-rep dips: take 30 seconds to lower and 30 seconds to lift back up
- Close grip bench press: Use 3/4 of your bench press weight and hold the bar with your thumbs 8 inches apart and keep your elbows close to your sides.
- Lying EZ Extensions… better known as skull crushers and for good reason! Point your elbows straight to the ceiling and keep them there. Lower the weight by bending your elbow joint only, to isolate the triceps and eliminate shoulder/lat involvement.
Perform 1 of the exercise above at the start of every workout for 3 sets and you should see gains within 2 weeks, assuming your diet is good and you get plenty of rest.
In terms of you diet, you need a calorific surplus, sufficient protein intake, plenty of fruit and veg to optimise your body’s performance and adequate hydration. Protein intake needs to be spread out evenly throughout the day to maximise the amount of protein that can be metabolized. In terms of rest, you need 8-9 hours sleep per night and to avoid stressful situations.
Using protein shakes, protein powder and creatine supplements are all great ways of maximising results.
