Tricep/Bicep help!

[dude93]

Hey all!

I am aiming to add some mass to my triceps to make my arms more in proportion. Therefore I plan to stop any major bicep excercises (biceps curls etc) and stick to Chest/tris, Back (instead of back/biceps), and legs. However a friend of mine suggested that I should carry on with the bicep curls and stuff as that would stop me losing mass in my biceps. But surely by focusing on the triceps and cutting out biceps I will make progress? Any ideas?

Thanks for your thoughts

[MJ.23]

Quote

Hey all!

I am aiming to add some mass to my triceps to make my arms more in proportion. Therefore I plan to stop any major bicep excercises (biceps curls etc) and stick to Chest/tris, Back (instead of back/biceps), and legs. However a friend of mine suggested that I should carry on with the bicep curls and stuff as that would stop me losing mass in my biceps. But surely by focusing on the triceps and cutting out biceps I will make progress? Any ideas?

Thanks for your thoughts

My thoughts are you havent thought this through.

Dont stop bicep exercises. Keep up tricep exercises. You will stay in proportion. Stopping one lift to aid another is not the way to go.

Think about the current tricep exercises you are doing. Perhaps its the exercise that isnt working for you.

[hodi]

I highly recommend triceps ladders if you want to mix it up dude. But make sure you do them first!

[AndyS]

yes dont stop hitting biceps hard. jus hit tri ceps hard, bigger muscle group itll catch up in no time jus be sure your hitting all three muscles

[jtwigg]

Do tris 2 or 3 times per week. Choose 1-2 compound exercises (close grip bench, dips, reverse grip bench if your wrists can take it are good choices), then a couple of isolation exercises ie pushdowns, extensions etc.
Train biceps as normal.
So an example:

Chest and Tris: chest stuff + Close grip bench, tricep pushdowns, decline skullcrushers

Another day (whichever seems best to you): Dips (narrow grip), bench dips with weight, OH tricep extensions

Aim to increase weight and/or reps every session.

Hope this helps!

[SpiderDan]

Cutting a muscle group is never usually a good idea. Scale back the bicep work by reducing the volume and up the tricep work

[James]

Aim to hit every muscle 1.5 to 2 times a week, I personally use triceps extensions and ez barbell biceps curls twice every 8 days, also coupled with bench press and chin ups, also every 8 days. Other than that, just get the calories in you

[mil1lion]

I recommend doing tri-sets. Do tricep>bicep>tricep back to back with minimal rest. Rest for up to 5 mins at the end of each tri-set. Repeat for 3 or 4 sets.

That's what works for me anyway. Narrow grip bench>Bicep curl>Tricep extension. I do 12 reps at 70% one month, 10 at 75% the next, 8 at 80% the next then increase the load the next month. Seems to be working well for me atm. I'm getting good definition in my arms now, only been doing it for a couple of months so far. Oh and I do tricep dips for high reps aswell one day in the week, usually 25-30 reps for 3 sets.

As others have said, dont leave biceps out all together. I would always make sure to work out that entire muscle group. Some prefer to do bicep and tricep on seperate days so its entirely up to you how you go. Personally I like to do the 2 together. Each to their own really. Just try not to do more than 12 sets for the mucle group because they're small muscles.

Oh and dont forget to make sure your diet is right first. The only way to build them triceps is with a calorie surplus. Just enough to build muscle and not much fat.

[neilw42]

Your tri's make up two thirds of the muscle mass in your arms so you should def keep training them but don't stop training bi's to compensate.

I've been killing my tris recently with pushdowns supersetted with overhead tricep extensions with a straight barbell - an EZ bar would be better but I don't have one

[stronglikewood]

Lots of bodyweight and weighted dips, plus one overhead extension whether it be cables, EZ bar or dumbells. Up the frequency you train them. Carry on biceps as normal.