Why Your Triceps Aren't Growing and How to Start Building Them
If you feel like your triceps exercises aren't producing results, you’re not alone. The triceps can be a stubborn muscle group to train and grow. With two heads on the back of your upper arm plus a third long head extending to your shoulder blade, it can be tricky learning how to isolate and challenge your tris.
But growing bigger, stronger triceps is absolutely possible with targeted exercises, appropriate volume and intensity manipulation, and strategic deloads. Let’s explore some science-backed strategies for finally getting your triceps to start growing.
Reasons Your Triceps Aren't Growing
Before diving into how to spark new triceps growth, it’s important to understand why they’ve plateaued and failed to develop so far. Common reasons include:
- Not enough weekly volume
- Always training in the same rep ranges
- Failing to isolate the long head
- Neglecting time under tension
Paying attention to these variables in your upper arm workouts can get those triceps growing again.
Exercises to Target All Triceps Heads
The triceps brachii contains three distinct heads that should be trained for maximum development:
- Lateral head: Originates on humerus bone
- Long head: Originates behind shoulder socket
- Medial head: Sits underneath lateral head on humerus
Here are effective mass-building moves for hitting each section:
Lateral & Medial Head Exercises
- Close-grip bench press
- Rope pushdowns
- Dips
- Diamond push-ups
Long Head Exercises
- Overhead triceps extensions
- Single-arm dumbbell extensions
- Kickbacks
- Bodyweight overhead extensions
How to Structure Your Triceps Workouts
Now that you know which moves to incorporate, here’s how to structure your weekly triceps training for growth:
Train Triceps 2x Per Week
Hitting your tris just once weekly isn’t enough volume for most people. Shoot for at least 8-16 total sets divided over 2 sessions.
Emphasize Long Head Isolation
Don’t forget those overheadextension variations that better stretch and challenge the long head anchoring near your shoulder.
Cycle Heavy and Light Days
Alternate a lower rep day in the 5-8 rep range with a higher rep day in the 12-15 rep range. This provides both mechanical tension and metabolic stress.
Use Drop Sets and other Intensifiers
Advanced techniques like drop sets, partials, supersets, and giant sets help keep those triceps under constant tension and spur new growth.
Be Patient and Take Deloads
As with any muscle, it can take months of focused, progressive training for significant triceps growth to occur. Stick to smart programming consistently alongside proper nutrition and rest. When progress stalls after 8-12 weeks, schedule a deload to prime further gains.
FAQs
Why aren't my triceps getting bigger?
Common reasons triceps don't grow include insufficient weekly volume, always training the same rep range, failing to isolate all three heads, and neglecting time under tension techniques.
How can I make my triceps grow faster?
Train them 2x per week, do 8-16 weekly sets, emphasize long head moves, cycle heavy and light days, and use advanced techniques like drop sets, supersets, and partial reps.
What are the best tricep isolation exercises?
Overhead extensions, kickbacks, and single-arm dumbbell extensions better isolate the long head. Pushdowns, close grip benches, and dips target the lateral and medial heads more.
Should I train triceps with chest or back?
You can pair triceps with either body part effectively. Just be sure to train them twice weekly. Many people combine chest and tris one day since presses already work triceps secondarily.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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