The Perfect Triceps Workout for Massive Muscle Mass Growth

Add this punishing workout into your training if you want to take your training and results to the next level.

Add this punishing workout into your training if you want to take your training and results to the next level.

What are the Benefits of Strong Triceps?

Having strong triceps, the muscles located on the back of your upper arms, offers numerous benefits. Here are some of the key advantages:

Increased Arm Strength: Strong triceps contribute significantly to overall arm strength. They are involved in various pushing movements, such as pushing open doors, lifting heavy objects, and performing pressing exercises like bench presses and shoulder presses. Well-developed triceps provide power and stability to these movements, enhancing your overall upper body strength.

Science Based Tricep Exercises for Muscle MassSource: Photos courtesy of CrossFit Inc

Enhanced Athletic Performance: Strong triceps are beneficial for athletes participating in sports that require arm strength, such as throwing, swimming, boxing, and basketball. The triceps assist in generating forceful arm extension and contribute to improved performance in activities involving throwing, hitting, or pushing motions.

Functional Movements: Triceps strength is crucial for everyday functional movements that involve pushing or extending your arms, such as pushing a shopping cart, lifting a child, or carrying heavy objects. Having strong triceps makes these activities easier and more efficient, reducing the risk of injury.

Improved Aesthetics: Well-developed triceps can enhance the appearance of your arms. They provide shape, definition, and tone to the back of your upper arms, creating a balanced and sculpted look. Strong triceps contribute to the overall aesthetics of your upper body, especially when combined with well-developed biceps and shoulders.

Shoulder Stability: The triceps play a role in stabilizing the shoulder joint. Strengthening these muscles helps provide support and stability to the surrounding structures, reducing the risk of shoulder injuries and improving shoulder function.

Injury Prevention: Strong triceps help protect the elbow joint from injuries by providing stability and reducing stress on the joint during various activities. Strengthening the triceps can also help alleviate elbow pain associated with conditions like tennis elbow (lateral epicondylitis).

Balanced Muscular Development: Building strong triceps is essential for maintaining balanced muscular development in the upper body. Neglecting triceps training while focusing solely on biceps can lead to muscle imbalances, potentially causing postural issues and increasing the risk of injury.

Improved Pushing Exercises: Strong triceps are crucial for performing pushing exercises effectively. Whether it’s a push-up, chest press, or overhead press, the triceps are heavily involved in extending the arms and providing the necessary power to complete these movements efficiently.

To develop strong triceps, you can incorporate exercises like triceps dips, close-grip bench presses, triceps pushdowns, overhead triceps extensions, and diamond push-ups into your workout routine.

Who Was John Meadows?

John Meadows was a renowned bodybuilder and coach in the fitness industry. He was born on June 3, 1970, in Columbus, Ohio, and unfortunately passed away on August 8, 2021, at the age of 51.

John Meadows had a successful career as a bodybuilder, competing in various professional bodybuilding competitions. He was known for his impressive physique, especially his well-developed back and overall muscularity. Meadows participated in events such as the IFBB North American Championships and the IFBB USA Championships.

However, John Meadows was not only recognized for his bodybuilding achievements but also for his contributions as a coach and mentor. He became a highly respected figure in the fitness community, known for his knowledge and expertise in training and nutrition.


  • Close grip pin press
  • Bent over extension
  • Dumbbell Extensions on the floor

Workout Video

What are the Best Reps and Sets for Building Muscle?

The most effective reps and sets for building muscle can vary depending on factors such as individual goals, training experience, and program design. However, there are some general guidelines that can help maximize muscle growth. Here are a few key considerations:

Repetitions (Reps): To stimulate muscle growth, a common recommendation is to perform a moderate number of reps per set, typically in the range of 8-12 repetitions. This rep range is often referred to as the hypertrophy range. It promotes a balance between muscular tension and metabolic stress, which are both important for muscle growth.

Sets: The number of sets you perform for each exercise can also influence muscle development. A typical approach is to aim for 3-4 sets per exercise. This provides an adequate volume of work to stimulate muscle fibers without excessive fatigue.

athlete lifts dumbbells for triceps exercise Triceps Exercises to Hit Every Head Why Your Triceps are not Growing Triceps Exercises for Each HeadSource: Photo courtesy of CrossFit Inc.

Intensity: Intensity refers to the amount of weight lifted relative to your maximum capacity. To build muscle, it’s important to work at a challenging intensity. This typically means using a weight that allows you to complete the desired number of reps with good form, but where the last few reps feel difficult. A general guideline is to use a weight that you can lift for approximately 8-12 reps before reaching momentary muscular failure.

Progression: Progressive overload is a key principle in muscle building. It involves gradually increasing the demands placed on your muscles over time. This can be achieved by gradually increasing the weight lifted, the number of reps, or the number of sets. By progressively challenging your muscles, you encourage them to adapt and grow stronger.

Variation: While the 8-12 rep range is commonly recommended for muscle growth, it’s also beneficial to incorporate some variation in your training. This can involve occasionally using lighter weights and higher reps (e.g., 12-15 reps) or heavier weights and lower reps (e.g., 4-6 reps). This variation challenges your muscles in different ways and helps prevent plateaus.

Rest Periods: The length of rest periods between sets can impact muscle growth. For hypertrophy-focused training, rest periods of approximately 60-90 seconds are often recommended. This allows for sufficient recovery without allowing too much fatigue to dissipate.

These recommendations are general guidelines, and individual responses may vary. It’s advisable to consult with a qualified fitness professional or trainer who can customize a training program based on your specific needs, goals, and abilities.

They can provide personalized guidance on the optimal rep and set ranges for your muscle-building journey.

Why is Protein Vital for Muscle Growth?

Protein is essential for muscle growth and repair due to several key reasons:

  • Amino Acid Building Blocks: Protein is composed of amino acids, which are the building blocks of muscle tissue. When you consume protein-rich foods or supplements, your body breaks down the protein into its constituent amino acids. These amino acids are then used to repair and rebuild damaged muscle fibres, promoting muscle growth and recovery.
  • Muscle Protein Synthesis: Muscle protein synthesis is the process by which new muscle proteins are formed within the body. It involves the incorporation of amino acids into muscle tissue, leading to muscle growth. Adequate protein intake provides the necessary amino acids to support this process, stimulating muscle protein synthesis and facilitating muscle hypertrophy (increase in muscle size).
  • Nitrogen Balance: Protein is the only macronutrient that contains nitrogen. Achieving a positive nitrogen balance is crucial for muscle growth. When you consume protein, your body breaks it down and utilizes the amino acids while releasing nitrogen as waste. In a positive nitrogen balance, the amount of nitrogen retained in the body (through protein synthesis) exceeds the amount lost. This indicates an anabolic state, promoting muscle growth and recovery.
  • Recovery and Repair: During intense exercise or resistance training, muscle fibres undergo micro-tears. Protein plays a vital role in repairing and rebuilding these damaged muscle fibres. Adequate protein intake post-workout helps initiate the recovery process, reducing muscle damage and promoting efficient muscle repair.
  • Satiety and Muscle Preservation: Protein is often more satiating than carbohydrates or fats, meaning it helps you feel full and satisfied after a meal. Adequate protein intake can aid in weight management by reducing hunger and promoting a higher metabolism. Furthermore, consuming sufficient protein helps preserve lean muscle mass, even during periods of calorie restriction or weight loss, preventing muscle loss and promoting fat loss.

While protein is essential for muscle growth, it should be consumed as part of a balanced diet that includes carbohydrates, healthy fats, vitamins, and minerals.

Additionally, individual protein requirements can vary depending on factors such as age, sex, body composition, activity level, and specific goals. Consulting with a registered dietitian or nutritionist can help determine the optimal protein intake for your needs and guide you in making informed dietary choices.

Why is Sleep Important for Muscle Hypertrophy?

Sleep is crucial for muscle hypertrophy (muscle growth) due to several reasons:

Hormonal Regulation: During sleep, the body undergoes various hormonal changes that are essential for muscle growth. Growth hormone (GH) and testosterone, both important for muscle development, are primarily released during deep sleep stages. These hormones stimulate protein synthesis, promote tissue repair, and support muscle recovery. Insufficient sleep can disrupt the hormonal balance and compromise muscle-building processes.

Muscle Repair and Recovery: Sleep provides a critical time for the body to repair and recover from the stresses of exercise. Intense workouts cause micro-tears in muscle fibres, and during sleep, the body initiates the healing process. Adequate sleep duration and quality allow for efficient muscle repair, leading to increased muscle strength and size over time.

Protein Synthesis: Protein synthesis, the process by which the body builds new proteins, including muscle proteins, is enhanced during sleep. As mentioned earlier, sleep promotes the release of growth hormone and testosterone, which support protein synthesis. This allows the body to utilize dietary protein more effectively, aiding in muscle repair and growth.

Source: Julia Larson on Pexels

Energy Restoration: Sleep plays a crucial role in replenishing energy stores, such as glycogen, which is the primary fuel source for intense exercise. Sufficient sleep helps restore glycogen levels, providing the necessary energy for optimal muscular performance during subsequent workouts. Consistent energy restoration is vital for sustaining intense training sessions and maximizing muscle hypertrophy.

Inflammation and Immune Function: Adequate sleep is important for managing inflammation and supporting immune function. Intense exercise can induce inflammation, and sleep helps regulate the body’s inflammatory response. Chronic inflammation can interfere with muscle recovery and growth. Furthermore, a strong immune system is crucial for overall health, as illness and infection can impede training consistency and hinder muscle-building progress.

Psychological Well-being: Quality sleep is essential for psychological well-being, including mood regulation, cognitive function, and motivation. Mental and emotional well-being directly impact training adherence and consistency. Lack of sleep can lead to increased fatigue, reduced motivation, and impaired decision-making, negatively affecting your ability to engage in effective training sessions.

To optimize muscle hypertrophy, it’s recommended to prioritize good sleep hygiene practices. Aim for 7-9 hours of quality sleep per night, establish a consistent sleep schedule, create a sleep-friendly environment (dark, quiet, and comfortable), and practice relaxation techniques before bed.

Prioritizing sleep alongside proper nutrition and exercise will provide a solid foundation for muscle growth and overall fitness success.

Learn More

How To Get Bigger Arms In 30 Days At Home

6 BEST Science-Based Tricep Exercises for Muscle Mass

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