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    If you want to build bigger triceps muscles, there are some tips and tricks we practice here at Supreme Sports Fitness that can help you get the most out of your effort while minimizing time wasted in the gym.

    Triceps are one of the biggest muscles in the upper body so it is no wonder why many people struggle with building them up. Triceps workouts should be done at least 1-3 times per week depending on how much other muscle groups are targeted during that workout session.

    The best exercises for maximum muscle gain are compound exercises because they work for several different muscle groups simultaneously.  Squats, deadlifts, bench presses, chin-ups, pull-ups are just a few examples of compound exercises that will help increase total body strength.  These exercises will work the triceps indirectly, but not enough to max out your potential.  Compound exercises should be performed at least 2-4 times per week depending on how much other muscle groups are targeted during that workout session.

    Best Isolation Exercises

    The best isolation exercises for maximum muscle gain are those which use a resistance band because it causes you to work harder when trying to extend the arms beyond the point of a full extension where they cannot move without breaking form i.e., a full prostration position is required before returning back in order avoid using momentum and cheating yourself from the working the muscles.  Typically, these exercises can be done 1-3 times per week depending on how much other muscle groups are targeted during that workout session.

    Here are some examples of great triceps workouts you can do at home without expensive gym equipment:

    – Triceps pushdowns with a resistance band

    – Triceps press downs on the pulley

    – Bicep curls using a resistance band instead of a barbell or dumbbells.  This one works great for isolating the tricep muscles because it takes any other muscle groups out of the equation.

    If you really want to maximize your success, focus mainly on compound exercises and save isolation exercises as well as those done with a resistance band for last because they take the largest amount of effort to perform and should only be performed when sufficient energy is left.   To build bigger triceps muscles, work out them as often as possible long as other muscle groups are not being targeted.  Give yourself at least 48 hours pause before hitting the triceps again because they take a lot of recovery time to build bigger muscles.

    best triceps workouts

    If your goal is to max out muscle gain, then it’s recommended that you work out your triceps at least 1-3 times per week.  Work compound exercises 2-4 times per week and save isolation exercises for last when energy levels are highest.   Remember that if you want to maximize muscle gain, focus first on compound movements and save isolation exercises as well as those done with resistance bands until last because they take more effort than other forms of exercise.

    Remember, not just the amount of sets/reps you do will affect how your body changes over time but also the order in which you do the exercises.  Always perform compound movements first which take more effort to maximize your potential for growth followed by isolation movements last because they are easier to perform.

    If your goal is to build bigger triceps muscles, then doing 1-3 workouts per week will be sufficient as long as other muscle groups are not being targeted during that workout session.  Also remember that if you want to maximize muscle gain, focus first on compound movements and save isolation exercises as well as those done with resistance bands until last because they take more effort than other forms of exercise.

    Final Thoughts

    If you want to build bigger triceps muscles, then doing 1-3 workouts per week is sufficient as long as other muscle groups aren’t being targeted during that workout routine.  It’s also a good idea to remember that if you want to maximize muscle gain, focus first on compound exercises and save isolation exercises as well as those done with resistance bands until the end of the workout because they take more effort than other forms of exercise.

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    With three international triathlons under her belt, Laura is a highly motivated fitness fanatic and lover of all things outdoors.

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