Last but not least should be a peak-contraction triceps movement, one with maximum stress at the top of the movement. A good choice here would be single-arm or two-arm dumbbell kickbacks. Either choice is fine. Hold the contracted (top) position for several seconds before lowering the bells back to the starting position! Kickbacks done this way help bring out the natural horse-shoe shape of the triceps big time! Keep the weight fairly light and focus on strict form from top to bottom! Reps should be between 10 and 15! Higher reps guarantee a huge pump, which is a key ingredient for big muscle gains! Think pump and burn as you rep out, and, not surprisingly, that’s exactly what you’ll get!
Tri-sets are done non-stop, with no rest between the three movements! After the last exercise of the tri-set, take a 60 to 90 second rest before starting again with the first exercise, then the second, and finally the third! Shorten your rest times as your condition improves! And improve it will! Good concentration is paramount to success! Put your mind into the muscle and learn to feel each movement burning mass and shape into the three-heads of the muscle!
Start with one tri-set and gradually work your way up to three! Even advanced bodybuilders will find three tri-sets extremely demanding, so don’t push the envelope too far with this high-intensity method!
Remember that tri-sets are extremely tough, but the benefits will be apparent in short order! You will develop huge, shapely, and very impressive upper-arm muscles faster than you ever thought possible! It’s best to use this technique for only a limited time to avoid over-training, say 3-4 weeks! Then go back to your normal routine for a while before using tri-sets again! This will prevent burnout, which will only impede your training progress. Tough training requires good nutrition also, so focus on good-quality protein and complex carbs! And be sure to get 7 to 8 solid hours of sleep every night to insure maximum growth and recuperation!
So if you’re serious about turning your tame triceps into a massive three-headed muscle monster, than give the triceps tri-set method a try! The pain and sweat will be awesome, and so, too, will be your upper arms!
Good luck!
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