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Another issue that beginner trainers forget to pay correct attention too is the triceps muscle.

Your Triceps are the key to big arms, in fact your triceps are about 2/3 of your arm mass. Sure the biceps peak is impressive but try that without the under arm sweep of the triceps.

When I first started added serious tricep training to my weights program I put on 2″ on my arms, it’d probably be better if you did not make the same mistakes as I at the start.

Here’s what I did…

I used to train biceps and triceps together on the same day, I used to train about 20 sets on biceps and totally fatigue myself. Then I would head over to the tricep pushdowns and do 6 sets of various handgrips, followed by 3 sets of dumbell french press, then we would finish with 3 sets of tricep kickbacks or something like it.

We thought ok 12 sets of triceps, they are done…. but they never grew.

One day my training partner and I were having our monthly ‘pose down’ in the full mirrored unused room next to the gym and we were both ribbing each other for not having triceps. Except at this point it was becoming very noticable as the rest of our bodies were growing.

We decided to make our triceps grow - this was the key factor.

We started to train our triceps first in the workout. We also left all the sissy, easy exercises out of our training program. We started with laying tricep extensions to the forehead, a few bruises and some loose teeth taught us some respect for this exercise but we persisted.

After 5 sets of this we headed over to the bench press and did 3 sets of close grips, then we headed over to do seated french press on the cables, after that we allowed ourselves to finish with 3 sets of high reps for tricep pushdowns to get a good pump.

As you can see we were overtraining but we had remedied our training weakness and our bodies responded accordingly - our triceps grew.

Just under a one year time span I put on an additional 2″ on my arms, that is a massive gain.

You can do it too, just train all muscles of your arms seriously and train them hard for growth and they will respond.

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