You want massive triceps? Try the narrow grip bench

[forestmonkey]

If you want to max out a size of a certain muscle the first thing I learnt early on is to put it under maximum load.

Skull crashers are good for early development and you can get impressive size triceps using this along with exercises such as tricep-pulldowns. Use this two exercises it took me 5 years to bring them to about 16.5inches( I was teenager by then) then Zika kwama whatever I did zilikua hazi mei, I thought well that it is over.

Nikiwa 2nd year my then rugby coach told me to mass up, I focused heavily on the bench wanting to add mass on my chest and shoulder, I did mostly narrow grip bench benching 100-120kg at the time. MY TRICEPS WERE FUCKING SORE ALL THE TIME!!!

I gained 15 kg in a two month period and my arms shot to 19.5 inches. And guess what when I shaded the weight a few months later I retain the increase tricep size only reducing to 18.5inches

Lesson learnt.

Nothing over loads the triceps like narrow grip bench, the narrower the more you overload you triceps.

Forest monkey tricep workout
Warm up :-

Skull crusher 12 reps 4 sets(put something light 50-55% of your 1 rep max)
Narrow grip bench 8 reps 8 sets(eka medium weight 70% 1RM)

Use this routine for a 3 month period and watch your triceps explode. Remainder: increase your food intake

[father_Kagwesh]

True. Another effective way to build lagging muscle is picking one exercise for that muscle. Use light weight and do one set of 50reps in the morning and 50 reps in the afternoon. Everyday for a minimum of 2months.

[anon46421834]

@forestmonkey

If you want to max out a size of a certain muscle the first thing I learnt early on is to put it under maximum load.

Skull crashers are good for early development and you can get impressive size triceps using this along with exercises such as tricep-pulldowns. Use this two exercises it took me 5 years to bring them to about 16.5inches( I was teenager by then) then Zika kwama whatever I did zilikua hazi mei, I thought well that it is over.

Nikiwa 2nd year my then rugby coach told me to mass up, I focused heavily on the bench wanting to add mass on my chest and shoulder, I did mostly narrow grip bench benching 100-120kg at the time. MY TRICEPS WERE FUCKING SORE ALL THE TIME!!!

I gained 15 kg in a two month period and my arms shot to 19.5 inches. And guess what when I shaded the weight a few months later I retain the increase tricep size only reducing to 18.5inches

Lesson learnt.

Nothing over loads the triceps like narrow grip bench, the narrower the more you overload you triceps.

Forest monkey tricep workout
Warm up :-

Skull crusher 12 reps 4 sets(put something light 50-55% of your 1 rep max)
Narrow grip bench 8 reps 8 sets(eka medium weight 70% 1RM)

Use this routine for a 3 month period and watch your triceps explode. Remainder: increase your food intake

Asante master.During covid I lost my traps considerably.Been trying to get back to precovid but the progress has been mad slow.Will adopt this concept for traps and see how it goes.

[Gitonga]

I’ve avoided this exercise cos at the bottom I don’t like having my wrists curled outwardly under heavy weight… Seems like a recipe for disaster

[forestmonkey]

@Gitonga

I’ve avoided this exercise cos at the bottom I don’t like having my wrists curled outwardly under heavy weight… Seems like a recipe for disaster

Why would you curl your wrist outwards? Weight ni nzito, lower the weight simple.

When benching your hands should be facing straight or slightly tucked in.

[Gitonga]

@forestmonkey

Why would you curl your wrist outwards? Weight ni nzito, lower the weight simple.

When benching your hands should be facing straight or slightly tucked in.

[ATTACH=full]490388[/ATTACH]
See that wrist position… And the narrower you do it the worse it gets

[Saadhariri]

@forestmonkey

If you want to max out a size of a certain muscle the first thing I learnt early on is to put it under maximum load.

Skull crashers are good for early development and you can get impressive size triceps using this along with exercises such as tricep-pulldowns. Use this two exercises it took me 5 years to bring them to about 16.5inches( I was teenager by then) then Zika kwama whatever I did zilikua hazi mei, I thought well that it is over.

Nikiwa 2nd year my then rugby coach told me to mass up, I focused heavily on the bench wanting to add mass on my chest and shoulder, I did mostly narrow grip bench benching 100-120kg at the time. MY TRICEPS WERE FUCKING SORE ALL THE TIME!!!

I gained 15 kg in a two month period and my arms shot to 19.5 inches. And guess what when I shaded the weight a few months later I retain the increase tricep size only reducing to 18.5inches

Lesson learnt.

Nothing over loads the triceps like narrow grip bench, the narrower the more you overload you triceps.

Forest monkey tricep workout
Warm up :-

Skull crusher 12 reps 4 sets(put something light 50-55% of your 1 rep max)
Narrow grip bench 8 reps 8 sets(eka medium weight 70% 1RM)

Use this routine for a 3 month period and watch your triceps explode. Remainder: increase your food intake

Hapo Kwa food…give a sample of a full day of eating

[cosmopolitan]

@Saadhariri

Hapo Kwa food…give a sample of a full day of eating

@Saadhariri

Hapo Kwa food…give a sample of a full day of eating

TIA, This Is Africa, do lots of chicken, milk, ugali, veges and fruits.