Tricep and Bicep developement

Please give me some training advice on developing huge triceps and Biceps.

DG - You've got some big guns bro...give me some of yours...lol

Mine are lagging big time and no matter what I try growth is extremely slow. Especially my triceps.

Currently I do:

Cable Tricep Extension
Skull crushers
Machine Tricep Machine.
Alternating sometimes with close grip bench instead of one of these.

All heavy weight 6-10 reps tops

Dumbell Curls
Cable curls
Curl Machine


Any techniques would be greatly appreciated. Thanks guys!

Do you do all that in one workout? How many sets total per muscle group?

I usually do biceps and triceps on one day.

usually 6-9 working sets per body part dependig on how I feel. Sometimes I might do 12 once in a while if I feel like I need some more punishment, but usually keep it in the 9 set range.

Usually 3 excercises for triceps and 3 excercises for biceps.

bigger biceps

ok bro heres where your going wrong
you shoud do your biceps with your back
and your triceps with your chest workout

i am very lucky and thats the first thing that grew for me my arms

when you do your triceps try including 3 sets of ez bar
lye back on a flat bench and do your tricep extentions these work!!!!!!!!!!!!!!!!!!!!!!!!!!!
and also never forget dips!!!!!!!!!!!!!!
dips dips dips

hope this helps

I like to use straight-bar standing curls as #1 bicep builders.
I start light add 20lbs each set until I can only do 4 to 6 reps fairly strict than strip off about 50lbs or so and do a few lighter sets very little rest in between.
I also like to do forearms with bi's and I try to get heavy as possible (I did 225lbs for reps) but this high set routine works for me it may not work for others.
Many who do straight-bars it hurts their wrists or forearms.

I like to do bi's and forearms on one day (thats today for me!)

I love doing bi's for me many set high reps and heavy with low reps combo makes em grow fast and get very strong.

Bro, keep in mind that over 50% of your guns are triceps. So hit them hard and heavy! Try crushing your tri's 1st and then bi's and keeping your sets to 8 or less for each muscle group. What has worked for me is:

Tri's - *HEAVY* close grip bench press (1 set @ 50% of flat bench X 10), (2 set @ 65% of flat bench X 7-8), & (3 set @ 75% of flat bench X 5-6)
- *HEAVY* skull crushers w/E-Z bar (1 set X 10 reps/failure), (2 set X 8 reps/failure), & (3 set X 6 reps/failure)
- *LIGHT* one-arm cable pushpowns (2 sets X 15 /failure) This gives a sweet pump!

Bi's - *HEAVY* straight bar curls w/ wide grip ( All 3 sets X 8 reps/ failure) Keep your thumb under the bar, not around it & squeeze at the top for 5 seconds
- *HEAVY* db scott curls ( All 3 sets X 8 reps/failure) Same as straight bar with thumb placement, but do 1 arm at a time with preacher pad turned around so that it is at a 90 degree angle instead.
- *LIGHT* db hammer curls ( 2 sets X 10 reps/failure)

*note* Add weight to all exercises if your reps exceed number stated for reps/failure and complete all sets with STRICT FORM!

I did this for 8 weeks and added 1" to my arm size!

Nice info guys. I'm going to try those next week when I hit bi's/tri's.

Also I may switch Tri's to Chest and Bi's to Back. I alternate between doing it like that every so often.

Re: bigger biceps

striper1 said:

ok bro heres where your going wrong
you shoud do your biceps with your back
and your triceps with your chest workout

i am very lucky and thats the first thing that grew for me my arms

when you do your triceps try including 3 sets of ez bar
lye back on a flat bench and do your tricep extentions these work!!!!!!!!!!!!!!!!!!!!!!!!!!!
and also never forget dips!!!!!!!!!!!!!!
dips dips dips

hope this helps

Click to expand...

I actually totally disagree with that. (working bi's on back day, and tri's on chest day) I used to do it that way, and had such a hard time getting my arms to grow. Ever since i switched it to doing bi's and tri's in teh same workout my arms have grown like crazy. I lift very heavy, and to do a whole back workout, and then try to do a good bi workout is almost impossible, same with trying to do chest and tris, i think doing it the way u are is better, but maybe yur just over training them. Eveyone is different so u gotta do what works for you, maybe u juts need a change in your workouts all together.

2 suggestions:
1) follow charles poliquin's 6 month arm routine in his book , works really great .
2)inject all ur gear in the biceps and triceps during this protocol .
u can walk away with atleast 1-1.5 inch gain bro .

Re: Re: bigger biceps

fame2002 said:

I actually totally disagree with that. (working bi's on back day, and tri's on chest day) I used to do it that way, and had such a hard time getting my arms to grow. Ever since i switched it to doing bi's and tri's in teh same workout my arms have grown like crazy. I lift very heavy, and to do a whole back workout, and then try to do a good bi workout is almost impossible, same with trying to do chest and tris, i think doing it the way u are is better, but maybe yur just over training them. Eveyone is different so u gotta do what works for you, maybe u juts need a change in your workouts all together.

Click to expand...

Same here, I have done it both ways and when combining back and bi's I can never get a good feel that the bi's are working probably because they are already fatigued.
All I can say is try it for a couple weeks and see what you think personally. OBviously it works for some.

do you guys think im overtraining any muscle group with a workout split like this, I want to change up my current workout

Monday- Back
Tuesday- Shoulders
Wednesday- Legs
Thursday- Chest
Friday- off
Saturday- Bi's & Tri's
Sunday - off

i doubt u are over training , one thing , u can combine chest and shoulders and then u have an extra day off u know ? and take out the unwanted exercises like the cable ones , isolation movements , stick to some of the basics and load the heaviest possible , hit it hard with low volume and strech .

BiggerStronger said:

I usually do biceps and triceps on one day.

usually 6-9 working sets per body part dependig on how I feel. Sometimes I might do 12 once in a while if I feel like I need some more punishment, but usually keep it in the 9 set range.

Usually 3 excercises for triceps and 3 excercises for biceps.

Click to expand...

I do bi's and tri's same day also. I do alternating sets-bi's rest while I work tri's and vise-versa.
For tri's I do the same exercises as you and I also do body dips with my body as vertical as possible. I also do a lot of exercises with ropes, and I feel that overhead extentions with dumbells are the best.
I also remember reading a long time ago that triceps are predominantly fast twitch muscle fiber-which respond to heavy weight- low rep better than light-weight high rep sets.

a lot of good suggestions here