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  • Tricep Size

    I was wondering how I could get my triceps big again, as in any special type of exercises, sets/reps, or any other suggestion/advice from people who have had the same problem and still made good gains. Before it was no problem because I was able to rep out heavier weight and get good gains, but now I have tendonitis in my elbows and cant really push myself like I used to. Well not that the strength isnt there anymore, but the area around the elbows starts to hurt as I progress onto a heavier weight. I just want my deep horse shoe back lol. Because right now it looks like my biceps are 2/3 of my arm.

  • #2
    Originally posted by noobinthemaking View Post
    I was wondering how I could get my triceps big again, as in any special type of exercises, sets/reps, or any other suggestion/advice from people who have had the same problem and still made good gains. Before it was no problem because I was able to rep out heavier weight and get good gains, but now I have tendonitis in my elbows and cant really push myself like I used to. Well not that the strength isnt there anymore, but the area around the elbows starts to hurt as I progress onto a heavier weight. I just want my deep horse shoe back lol. Because right now it looks like my biceps are 2/3 of my arm.
    I just got some elbow sleeves and so far they seem to be helping with elbow pain.


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    • #3
      Just change up how you approach training your triceps. If heavier weight bothers you just lighten up a bit and increase the volume.

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      • #4
        Originally posted by noobinthemaking View Post
        but now I have tendonitis in my elbows and cant really push myself like I used to.
        What exercises for the triceps do you usually use ?

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        • #5
          Tendonitis usually doesn't become permanent unless it goes untreated for a long time. If you've developed tendonitis lay off anything that aggrevates it until the pain and inflammation subside. When it heals you should be able to train as you did previously.
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          • #6
            I have many different exercises in my mental library, but on a normal day I used do tri extensions, skullz, dips, kickbacks, or rope extension. Going 8-10 or 3-6 on heavy days. It was actually skull crushers that initially messed up my triceps.

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            • #7
              Originally posted by noobinthemaking View Post
              I have many different exercises in my mental library, but on a normal day I used do tri extensions, skullz, dips, kickbacks, or rope extension. Going 8-10 or 3-6 on heavy days. It was actually skull crushers that initially messed up my triceps.
              Try to stick with compound movements for the triceps, at least a few months.
              Like close-grip bench presses (actually, shoulder width... elbows tucked in), dumbell floor presses, elbows tucked in, palms facing each other (neutral grip).

              I wouldn't suggest ANY kind of extension movement for a long time...

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              • #8
                Tendonitis is an "overuse" injury so it isn't as much one exercise causing it, though 1 exercise might bother it or irritate it more than others.

                Trust me, the kickbacks shouldn't be an issue.

                Seriously, with an overuse injury you need to ask yourself if you aren't overtraining your triceps, anyway, and decide from there how to lay off them until they are good to go.

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                • #9
                  Thanks for the feedback guys

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                  • #10
                    ive noticed the long head of my triceps significantly lags the size of my lateral head. i still have a long way to go on this journey, but which exercises stress the 2 separate heads more than the other?

                    so far ive found that machine tricep extensions and pjr pullovers hit the long head decently for me. anyone else find trends like these?

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                    • #11
                      I believe it's been stated by Skip and many others that putting the long head in a stretch position helps to target it. So your thinking any movement where your elbow is up by your ears.
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