To get bigger triceps...

• Do 5-to-7 sets of 3-to-8 reps of Close Grip Bench Presses, Regular weighted dips or Bench Dips resting no longer than 2-to-5 minutes between sets and to get an even better tricep workout...
• Before doing your tricep workout: Pre-exhaust your triceps muscles by doing 1-to-2 sets of 10-to-25 reps of triceps extensions, overhead triceps extensions, or easy bench dips and...
• After doing your tricep workout: Do 1-to-2 sets of super slow 20-to-60 second Negative Dips.

Important...
If you can do more than 8 reps on any set then that does not count as a set because the weight you picked was too easy and vice versa...

If you can't do more than 3 reps on any set then that means the weight is too heavy so you need to either use lighter weights and/or you can get 3-to-7 reps by doing Drop sets, rest-pause reps or any other fast muscle building technique here.

If you don't understand...
Click here to see an example of this Triceps workout

To get bigger triceps with this workout...

• Make your triceps get bigger faster by Taking every 3rd-to-4th week off to allow your chest muscles to Rest, recover, grow, get stronger and get bigger and...
• If you try to do this tricep work out more than 1 time a week... Make sure you take at least 2 days off between workouts & Look at how many times a week you can workout the same muscle to make it bigger before you think about doing this tricep workout more than 1 time a week and...
• KEEP A TRAINING LOG - you must keep track of how many reps & the amount of weight you used for all the sets you do in this workout so you can know when to increase the amount of reps and weight you use to keep building bigger triceps - go here to find out more about why keeping a training log is important if you want to get bigger muscles

 

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