Killer Tricep Exercises and Workout

By Natural Size.

66% of the size of your arms comes from your triceps and not your biceps, if you want to have well balanced arms, you got to train triceps correctly. If you train your chest before you train your triceps, you'll be pre-exhausting the triceps before you get to them.

You need to always be aware of over-training by looking at the recovery time you've given yourself between your chest and triceps days and your shoulders day to make certain that training two body-parts in two days does not result in over-training because of indirect stimulation.

Your big compound movements like deadlifts, squats and bench-press will promote testosterone release. When you do movements that promote the "burn" type training, like doing something like rest/pause or drop sets, it will send out more growth hormone (GH).

Below are two sample triceps routines that you should stick to for about 6 weeks to ensure that you are able to lift a heavier weight than you could lift after the 6 weeks compared to when you started. Progressive resistance together with good form is key when doing any strength and mass building routine.

SAMPLE TRICEPS ROUTINE 1:
EXERCISE 1: Close-grip bench-press 3 X 6-8 reps
EXERCISE 2: Triceps push-downs 2 X Drop-sets of 6-8 reps

SAMPLE TRICEPS ROUTINE 2:
EXERCISE 1: Standing overhead triceps extensions 2 X 6-8 reps
EXERCISE 2: Incline triceps extensions 2 X 8-10 reps
EXERCISE 3: Triceps push-downs 2 X 6-8 reps, drop-set style

Recovery is key to building muscle so you need to always be aware of the rest time your triceps are getting. There is no problem in adjusting the set totals that you do but never increase your training frequency, your muscles need a good 48 hours to fully recover from any highly intense workout.

Training your triceps only when you train your chest works fine if you are training chest once every 5 or 6 days. For example, if you miss your chest workout on Monday you can do it on Wednesday, you should always be aware of over-training and to make sure you're getting enough rest before hitting a body-part for the second time.

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