Jay Cutler's 7 Tips for Building Huge Triceps - Muscle & Fitness (2024)

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Jay Cutler's 7 Tips for Building Huge Triceps - Muscle & Fitness? ›

Close Grip Bench

This exercise is the king of all multi joint tricep exercises.

Close Grip Bench

This exercise is the king of all multi joint tricep exercises.

Tricep dips are one of the most effective exercises for activating the triceps muscles — the lateral head, the medial head, and the long head. It's the perfect bodyweight exercise for building mass on the arms, that can be done on the bench or using a dip machine.

In general, like all muscles, the triceps benefit from weights in the 30%-85% 1RM range, which in many people roughly translates to a weight that results in between 5 and 30 reps on a first set taken to failure.

When someone asks, “Why aren't my triceps growing?” one of the most common reasons is that the person is leaving triceps exercises for last. It's hard to push your triceps if your arms are already exhausted from tons of bicep curls. To see gains, you need to give your tris your complete attention.

Three exercises that hit all 3 heads of the triceps are: Cable Triceps Pushaway for long head. Diamond Cutter Pushup for lateral head. Close Grip Bench Press for medial head – try an underhand grip to see if you feel it more.

Kickbacks: This move also targets all three heads of the triceps, but not quite as much as the diamond push-up. It is also easier, so it may be more user-friendly than push-ups. Dips: This exercise also works all three triceps heads and has the added benefit of helping to activate core muscles.

Julian recommends 4 to 6 sets of 6 to 12 reps for the best results. Since the triceps are a very fast-twitch dominant muscle group, they respond very well to heavier loads and a lower to medium rep range. A quick briefing on your tricep anatomy is key to understanding the importance of this exercise.

You should aim to do 3-5 tricep exercises per triceps workout, making sure to choose exercises that hit all 3 heads of the triceps, put the long head of the triceps on stretch, and hit overlapping strength curves.

Bench Dips

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm and forearm create a 90-degree angle. Using your triceps lift yourself back to the starting position.

Is more weight or more reps better for bigger arms? ›

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success. Here's why.

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.

How Long Does It Take to Build Big Triceps? Building bigger muscles can take anywhere between 6-12 weeks, depending on your training program, experience level, and nutrition. In that time, you can expect to gain ½-1inch on your arms or more.

However, with consistency and dedication, you can start to see visible results in as little as four to six weeks. Incorporating various exercises into your routine, including strength training and cardio, is essential to tone your arms and achieve your fitness goals.

for most people who are struggling to build triceps (most people don't have decent triceps) they are doing a few things incorrectly. they don't train triceps with enough intensity. They are high use muscles and need to be trained hard. Same with biceps.