drtbear1967
Musclechemistry Board Certified Member
What is the muscle fiber make-up of the triceps? 65% of the triceps muscle is composed of type II, fast twitch fibers. Whereas the other 35% is comprised of type I, slow twitch fibers. So what ist he best method to train them according to the type of muscle fibers?
Type II fibers should be trained heavy, in an explosive manner, with 3-10 reps. Type II fibers should be trained 2 out of 3 times in the gym. Whereas type I fibers should be trained with around 12-15 reps. Regardless of the muscle fiber, make sure to warm up the elbows before doing your working sets.
If you want to attempt it, blood flow restriction training (BFR) is great for the triceps and gives you a MASSIVE pump; your arms will explode. For BFR I recommend a sequence of 30-15-15-Failure or 20-10-10-Failure at ~30% of your 1RM with 30 seconds rest. The goal here is to MAXIMIZE metabolic stress and build up that lactic acid. <o
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