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National Academy of Sports Medicine answeredBuilding bigger triceps requires the right combination of proper nutrition, recovery, resistance training exercises that progressively challenge your arm muscles, and the use of correct training variables. Assuming your nutrition and recovery are where they need to be for you to reach your goals, any upper-body resistance exercises that involve the triceps will help them get to get bigger as long as the correct training variables are used. Often an overlooked component in resistance training programs, training variables consist of the amount of resistance or intensity used for each exercise; the number of sets, repetitions, and exercises you perform for each of the body parts or muscle groups you are training; the tempo, or the speed at which you perform your exercises; and the amount of rest that you take between sets. Research shows that the ideal training variables to enhance muscle size are to perform 3 to 5 sets of 6-12 repetitions at a relatively high intensity (75%-85% of your maximum) for each exercise, and allowing only up to 1 minute of rest between sets. In order to challenge and overload the arms with the appropriate intensity or weight necessary to enhance muscle size, triceps-specific elbow extension variations and compound exercises involving more than one muscle group and that also challenge your triceps muscles such as chest presses, overhead presses, and pull-ups are highly recommended.