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Let's face it, your triceps are the difference between having average sized arms and having arms the size of punching bags! Personally, my triceps developed to what they are today from using 3 key factors; 1. Isolating all 3 heads of the tri-cep You many or may not know but the tricep is a 3 headed muscle group consisting of the long head (underneath inside of bicep), medial head (direct rear of upper arm) and the lateral head (horse shoe shape, side of upper arm). 2. Using a fixed tempo on exercises Spreading out your tempo on each movement in an exercise ensures full range of motion and achieves a stretch with resistance against the muscle at the peak of a contraction. Very important. 3. Maintaining point of muscle fatigue Your tricep workouts should be structured around 1. Pre-fatiguing the muscle 2. Taking it to the point of fatigue 3. Maintaining the muscles point of fatigue until it reaches direct muscle failure. Below is a sample workout from my new book 'Permanent Muscle', it is taken from the programs 3 phase, 28 week workout program! Feel free to print it out and give it a try. More info on it's release is underneath... * If you are unsure of some of the exercises or terms used in this workout, I have attached full descriptions and photo demonstrations so there is no confusion, just click the box!
| PERMANENT MUSCLE / ARV TRAINING WEEK 1 / WEDNESDAY – TRICEPS | |
SET
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EXERCISE
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LOAD
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REPS
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TEMPO
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REST TIME
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NOTES
| | 1 | EZ BAR FRENCH PRESS | 80% - 1RM | 6 | 1-1-1-1 | 60 SEC | | | REPEAT THE ABOVE EXERCISE FOR x 4 SETS | | 5 | TATE PRESS | 60% - 1RM | 12 | 1-0-1-0 | 60 SEC | | | REPEAT THE ABOVE EXERCISE FOR x 4 SETS | | 9 | SMITH MACHINE PARTIAL INCLINE TRICEP KICKBACK | 20% - 1RM | 16 | 1-0-1-1 | NO REST | | | 9.1 | TRICEP DIPS ON BENCH | BODYWEIGHT | FAILURE | 1-0-1-1 | 60 SEC | | | REPEAT THE ABOVE 2 EXERCISE SUPERSET FOR x 2 MORE SETS | | 12 | TATE PRESS | 50% - 1RM | FAILURE | 1-0-1-0 | 30 SEC | | | REPEAT THE ABOVE EXERCISE FOR x 3 SETS TO COMPLETE WEDNESDAY’S WORKOUT |
Very important message...
If you don't already know, I have been working full time creating my complete muscle building program called 'Permanent Muscle'. The above is just 1 of over 115 custom workouts the 'Permanent Muscle' program includes! I have worked my absolute backside off building this site for you to enjoy and writing the Permanent Muscle program full time over the last 14 months. It has been the toughest period of my life but at the end of the day, if it's getting you results, then i'm satisfied.
I've done it to help improve your training and provide the professional assistance you need to reach your goals. Your opportunity... 
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