What are the top 7 triceps exercises for massive muscle growth? Find out below with the help of John Meadows.
John Meadows, “The Mountain Dog”, was a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, and workouts and showing how he trained to achieve his goals.
And he didn’t disappoint with a video titled his top 7 triceps exercises for massive muscle growth.
The triceps brachii, commonly referred to as the triceps, is a muscle located on the back of the upper arm. It is composed of three heads: the long head, lateral head, and medial head. The triceps is responsible for extending the elbow joint, which means that it allows the arm to straighten from a bent position. The triceps is important for many everyday movements, such as pushing or lifting objects, and is also heavily involved in many exercises for the arms and upper body, such as push-ups, dips, and triceps extensions.
Check out below John Meadows’ top 7 triceps exercises for massive muscle growth.
Top 7 Triceps Exercises For Massive Muscle Growth
Meadows’ top 7 triceps exercises for massive muscle growth are:
- Dual handle pushdown (with spongy grips)
- Two rope pushdown (for further extension)
- Pin press
- Lying dumbbell extension on the floor (with a pause on top of shoulder)
- Tate press
- Overhead rope extension (seated version for back support)
- Bent-overhead triceps extension (force stretch when you push your body forward)
The Mountain Dog also explains how to turn his top 7 triceps exercises for massive muscle growth into a full triceps workout.
“First you would warm up really good. And then in each one of the exercises, you would do one kind of feeler/feeder set to find the right weight. Then you do a set to failure,” he says. “So basically you would have 7 failure sets and 7 feeder sets to figure out the right weight once you warmed up.”
Click on the video below to see how to perform each of these exercises for incredible triceps growth.
VIDEO – Top 7 Triceps Exercises For Massive Muscle Growth
The frequency with which you should train your triceps depends on a number of factors, including your fitness level, training goals, and overall workout routine. As a general guideline, most people benefit from training their triceps 2-3 times per week.
However, it’s important to note that the triceps are often indirectly targeted during other exercises that involve pushing or pressing movements, such as bench presses or shoulder presses. If you’re already incorporating these types of exercises into your workout routine, you may not need to specifically target your triceps as often.
On the other hand, if you’re specifically looking to build bigger, stronger triceps, you may want to consider training them more frequently, such as 3-4 times per week. However, it’s important to give your muscles adequate rest and recovery time between workouts to avoid overtraining and injury.
Ultimately, the best approach is to listen to your body and adjust your training frequency based on how your triceps are responding to your workouts. If you’re experiencing muscle soreness or fatigue, it may be a sign that you need to decrease your training frequency or modify your exercises to prevent overuse injuries.
Hypertrophy refers to an increase in the size of skeletal muscle fibres, which can lead to an increase in overall muscle mass. There are two types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy refers to an increase in the number and size of the contractile proteins within muscle fibres, while sarcoplasmic hypertrophy refers to an increase in the non-contractile components of muscle fibres, such as fluid and energy stores.
To achieve hypertrophy, a combination of resistance training and proper nutrition is necessary. Resistance training involves performing exercises with weights, resistance bands, or bodyweight, that challenge your muscles and cause microscopic tears in the muscle fibres. As the muscles repair these tears, they become stronger and bigger, leading to hypertrophy over time.
To optimize hypertrophy, it is important to progressively overload the muscles by gradually increasing the weight, volume, and intensity of your workouts over time. Additionally, proper nutrition is important to support muscle growth, including consuming enough protein to provide the building blocks for muscle tissue, as well as sufficient calories to fuel your workouts and support muscle recovery. It is also important to get enough rest and recovery time to allow your muscles to repair and grow between workouts.