The ULTIMATE Guide to Building Triceps (63 Studies)
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- Опубліковано 26 лип 2024
- 0:00 Introduction
0:20 Anatomy & Physiology of the Triceps
2:32 Heavy Weight Is Better for Triceps Hypertrophy?
5:18 The Medial Head May Be Harder to Hypertrophy
6:32 Role of Each Triceps Head During Various Elbow Extension
9:20 How Good Are Compound Exercises for Triceps Hypertrophy?
12:03 Why Isolation Exercises Are Likely Necessary For Triceps Hypertrophy
21:09 High vs Low Volume for Triceps Growth
29:40 High vs Low Frequency for Triceps Growth
38:34 Hypoxia Methods Can Enhance Triceps Hypertrophy?
43:02 Summary
The Costa et al. study: www.researchgate.net/publicat...
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0:00 Introduction
0:20 Anatomy & Physiology of the Triceps
2:32 Heavy Weight Is Better for Triceps Hypertrophy?
5:18 The Medial Head May Be Harder to Hypertrophy
6:32 Role of Each Triceps Head During Various Elbow Extension
9:20 How Good Are Compound Exercises for Triceps Hypertrophy?
12:03 Why Isolation Exercises Are Likely Necessary For Triceps Hypertrophy
21:09 High vs Low Volume for Triceps Growth
29:40 High vs Low Frequency for Triceps Growth
38:34 Hypoxia Methods Can Enhance Triceps Hypertrophy?
43:02 Summary
Additional notes:
In this video, we assessed volume and frequency from research done on the triceps. However, the research at this current moment does not display any strong evidence indicating different muscles should be trained with different volumes or frequencies (I'm not saying for certain they shouldn't be trained with different frequencies or volume, it's just the research does not display any observable patterns to my knowledge).
Also, we mentioned the medial head may be harder to grow. After making this video, I realized the Brandao et al. study did demonstrate pretty good growth of the medial head from bench press and skull crusher training, somewhat opposing the notion the medial head may be harder to grow.
Anway, I hope all of this was useful and informative! :)
You know when you love a movie/book, this video is as such.
Btw, I think I have 4 heads on the back of my arm, another between the medial and lateral head,
Quadriceps!
Jo😊😊
It's crazy how information like this is freely available. Amazing job dude. Thank you so much for sharing the research with us!
My pleasure! I have more of these video coming out on other muscle groups soon :)
That's the free market! Why are calculator apps free? Free market!
❤️
As a weightlifter for 25 years in my experience as individuals we do respond differently to various exercises, loads and reps however it seems mechanically that raising the elbow up, the higher up the more the long head is activated. So to sum it up overhead triceps extensions are used to develop long head, triceps push downs work more medial and lateral head.
I agree. The only issue with this is if you haven't done them much before, you can overshoot on weight and reps very easily. I did this a few times where i thought my elbow joint just didn't like them. Then a not big, old guy at the gym one day talked to me about them. He was mostly a runner, but went to the gym primarily to do kind of weighed stretches. That's how he explained his routine, and it really opened my eyes to what was happening while lifting. I do one set of overhead Triceps extensions with a cable to maximize time under tension and minimize the stress at maximum leverage arm. I do them with fairly low weight, and with very slow controlled reps, focusing a lot on the eccentric and max stretch. And my long head has improved a huge amount in size and strength and my elbow no longer hurts on my occasional heavy overhead lifts.
Agreed. 🙏 Experience based.
5+ years lifter here, I concur, in the first 2 years of my training I mostly did push ups and bench for triceps, lateral head grew significantly as compared to long head. After that i started doing overhead extensions and my long head started to develop very quickly along with my lateral head. I think my genetics are more lateral tricep head biased, so there's that individual variance
womp womp... you can see in those studies how most people respond, so thats what most people should try.
Highly underrated channel. Keep up the good work mate!
Thank you for your kind words, will do!
What an honor from a guy with the Rinnegan 😉👍I totally agree!!! Awsome Content!!!!
Totally Agree. I just discovered this channel and immediately realized how good the material is.
Yes thats what I thought. How long has he been running this channel. Hopefully he will get a million in a couple of years as its a one of its kind. Athlean X does the physiology aspect as he's a professional in that craft and has a good physique. However he spoils it buy selling his products well overpriced and has been called out for using fake weights lol. I all ways prefer a master of 1 craft then someone who tries to cover every aspect which dilutes their focus on a particular craft.
Facts
I love Triceps because they are probably top 3 most resistant muscles, they aid you during your presses and they are ready for 3-6 sets after you complete your push day, I dislike the notion of "don't train your triceps bruh, compounds do it" because they CAN handle more than that, they also recover very fast due to their relatively small size yet they can look monstrous if you train them well. They are also responsible for making your arms look thick as the biceps dont cover much area.
Very detailed and you don't get bored with the visuals! I see huge success in this channel one day. Keep it up!
Awesome to hear, thank you for your nice words :)
My favorite new evidence based bodybuilding training channel for sure. Well rounded discussion with take-aways.
Thank you so much dude, that's very kind of you!
this is by far the best muscle channel in yt, the effort you put in this is amazing, thank you
It's my pleasure, thank you for your kindness!
This is why to cover all your bases you should pick an exercise from each elbow position and try to incorporate a compound conjoined exercise a conjoined single joint exercise and a independent single joint exercise and also varying your hand position neutral pronation supination.
appreciate the amazing work and thank you for including a summary - Triceps are something I feel I will always want to work on
You're welcome, I appreciate your support :)
Hopefully this video provided you with useful info!
The quality of the work in this channel is over the top. Already helped me so much since I first found about it. Thank you!!
Thank YOU for those kind words :)
Thank you for this video. Tons of information! I will need to watch this several times!
I would love to watch a video of this for every muscle.
I plan to make them for other muscles :)
For me, my Tris exploded when I found a superset type workout for them. It's 4 sets in quick succession, of 4 different movements, 10 reps each. Using only the ez curl bar, while laying on flat bench.
The exercise is called "40s". Use a weight that feels too light at first, but by then end of the first set your tris are pumped and burning. We used to use 25s-35s on each side of the bar, but starting w 10s or two 10s would be good to see where you are w it then adjust.
1st movement: 10 skull crushers.
2nd movement: 10 skull crushers but go all the way behind your head, almost touching the ground.
3rd movement: move the bar from your sternum to the top of your forehead, back n forth, keeping the bar close to your body the whole time. 10 rapid reps.
4th movement: 10 rapid reps of bench. Straight up and down quickly.
Do all reps quickly. Whole exercise takes about a minute. W the right weight you will feel white hot fire in your triceps at the end of the last two sets and your tris will be pumped beyond belief, seriously. Last set will be torture. Best workout ever. I often used that as my entire triceps workout, it's that good. (Oh, as far as rest we'd take a few minutes between, you need it. Not too long tho, 2-3 mins, there's a sweet spot where ur tris are still pumped/inflamed but energy is regained for another complete set. And we'd typically do these every other tricep day, because they're so taxing)
I’m hype I was just looking for a tricep video let’s goooo🙌🏻you do good work bro keep it up plz👏🏻
Great to hear, hope the video helps you out :)
This explains my favorite tricep exercise. I do 10-12 cable push downs, then turn around and basically do standing skull crushers with the same weight.
Top notch information and amazing graphics, you deserve a lot more subs!
Keep up the goof work!
Thank you for the kind words :) I will do my best!
Such comprehensive coverage. Fabulous!
Thank you! :)
A very good program, A lot of work has gone into it.
Your videos are really good for real! Im glad I subscribed.
That means a lot to me, thank you very much :)
The amount of detail in your vids is nutz. Amazing stuff and always appreciated 👏
I appreciate that dude, thank YOU!
This video is exactly the information I needed, great channel
Awesome, thank you!
Great video man! Keep on going!!!
Thank you my friend, will do!
Great content, very thorough and well presented.
Thank you! :)
Arriving in this channel now, amazing work!
Thank you :)
Great video and explanation. Thank you.
No problem, thank you :)
Your channel is unbelievable. Thank you so much💯
It's my pleasure, thank you for your kind words.
I hope the videos can continue being valuable and useful to you!
Very informative. I've been doing lots of compound exercises on my Soloflex machine for 3 years and have nicely grown all my muscles especially my legs and chest. A few months ago, I added tricep and bicep isolation exercises with dumb bells and my arms are significantly bigger already.
Really awesome to hear, I wish you continued progress!
Great teaching 👍
Good stuff. Subscribed.
Welcome, and thank you! :)
One of the best channel!!!
Thank you, that's very kind of you!
Thank you, very informative.
Glad it was helpful! :)
I learned, Time under Tension is king again 💎
Your channel, what a treasure trove !
Thank YOU my friend, that means a lot to me! :)
I'll be honest, I skipped all 40 mins to the summary.
Thanks for the content 🤜
No problem, thank YOU for checking it out! :)
Much of the research indicates what we all know; everyone responds differently. However, I find the long versus short rest interval research interesting. It would seem to indicate that the time the muscle is "pumped" is important. If you do 10 sets in 30 minutes or 20 sets in 30 minutes the time the muscle has more blood flow is constant. The amount of stress on the related joints may become the deciding factor for some. It would be a decision of lighter weight for more reps or less sets with the heavier weight the extra rest time allows. Thank you for doing this
Thanks a lot for your work
My pleasure!
Probably the best channel on the topic.
Thank you dude, that means a lot!
Epic video big 🐕. Appreciate all the hard work you put into it.
I was under the impression that ideal triceps routine would have your shoulders at variable angles: overhead triceps extensions, triceps pushdowns, and triceps kickbacks. I like to use a cable machine for these, and do them one arm at a time, and with no attachment. I just grab the plastic ball thing on the end and it allows me to get a WAY better contraction than doing it as a two-armed exercise.
It's probably individually variable, but I just don't get much triceps activation when doing bench presses. I probably did when I first started doing presses (I had no idea how to use my chest to move the weight), but I can really focus on my chest now and I don't feel any triceps during the movement, unless maybe if I really stretched out at the top and locked out my elbows, which I don't do.
Thank you so much dude, awesome to hear your routine, sounds solid!
Very thorough job, appreciate the review of literature
Thank you! :)
quality content. subscribed
Thank you, awesome to hear :)
Amazing work you put into this video! Felt almost ashamed to be able to watch it for free! :D
Haha, thank you so much for the kind words!
never heard of this 4th head until now, goated channel
Haha, even with the biceps some individuals have been documented to have between 3 and 7 heads! There's some crazy anatomical variations out there. Thank you for your kind words as well! :)
This channel really is a gem for anyone taking hypertrophy seriously!
Thank you dude, that means a lot to me!
Yeah big 🐕 should have about 750k subscribers, at least. I think he'll get there one day if he keeps this up. He needs a shoutout from Nippard/Cavaliere/Ethier/Tennyson.
@@clamum9648 I think those channels have too much to fear from this one, as it's really in a league of its own!
@@ptjww9455 lol I doubt it. But do agree this channel is fantastic.
I never did any triceps isolation before, but my tris grew significantly because I bench press using a closer grip (approx 1.5 shoulder width, even less i.e. my thumb just outside the lateral border of my delts in the saggital plane). However, the only head that had seen significant growth is the lateral head. Shiet. Now im trying to neurologically access my long head. When I do overheads, only my right arm can access it, because it has a weak lateral head (significantly less fuller than the left).
Edit: i don't know why very little research is done to take into account not just the shoulder angle, but how externally rotated the shoulder is during elbow flexion. I actually feel more activation of my long head if i extend my elbows with my shoulder rotated more externally.
Edit: btw, if Duchenne is a legend. His work contributed much to out understanding of electrophysiology, muscle diseases, and human expression.
Is bench pressing twice your shoulder width common? I have my hands placed just about shoulder width or a little bit past
Studies are important but must be considered in the context of real life application because no study can control for all variables
Holy crap this video definitely was a lot of work thank you
Haha, my pleasure, thank you for the support! I hope the video was useful :)
Awesome channel und superb video pls keep going on.Pleased do more Videos for different muscle groups like back or quads.
Thank you for the kind words, and yep, I will do more videos like this for other muscle groups :)
1 Million subscribers incoming easily, mark my words Professor!
Thank you my friend, that's very kind of you :)
In my practical experience, extensions with a supinated grip with the arm close to the body and Closed bench press they very effectively work the medial head and the distal part respectively, the lateral head in extensions with a pronated grip close to the body,I see this being disseminated and confirmed in practice here in Brazil, It is also noticed that extensions with the long arm of the trunk stimulate the long head more and the distal part less.
You have a subscription. Thanks for your (and your team’s, if you have one) hard work.
Thank YOU so much, it's just me (one person) haha :)
63 studies? Omg respect bro
Haha, thank you. In all honesty, that number itself does not mean much (I just add it in the title), what counts is if I can use those studies to make an informative video. Hopefully I've done that :)
Love this thanks, Algorithms!!
Thank you :)
Keep the work going , sir its helping in every way
Here's from BHARAT(INDIA)
Thank you my friend, greeting from the UK :)
This channel is off the chain
Haha, thank you dude :)
In my experience different repranges also change how the different heads get activated. If I do dips (weighted) in the 8-12 range I feel it mostly in the medial and lateral head. When I increase the load so I end up doing 3-5 reps the long head really kicks in too, huge difference. It would be interesting to see the comparison if they adjusted the sets so TUT was identical comparing training in the 8-12 range and the 5-6 range. Just doing 3 sets each don't seem to be a fair comparison.... Great stuff....Keep it coming
thaaaaanks, whish u all the best
No problem, all the best to you too :)
I'm gifted with really great triceps. Never really trained them alot other than i did alot of pushups when i was a teen. I think maybe that's part of the reason.
My son has inherited the exact same Triceps and the exact same arm actually
Hopefully, hard training can allow your offspring’s other arm to catch up! :)
Close grip bench and extensions, done
brah your stuff is absolutely fantastic. Well done. I love scouring through studies and tinkering with my workouts but I have never seen a more comprehensive overview of studies on the topic of hypertrophy ever. Not even close. I would love some strength only editions also. Perhaps for the bench press. I currently hope to increase strength without getting any bigger.
Thank you my friend, and I plan to add more strength content, including stuff related to bench pressing :)
Why are you trying to increase strength without getting bigger though
@@grottphd9090 because im completely happy with my size now. Im 80kg when lean and im only 5'10. If its winter and i get fat its hard to find clothes that fit well. Waist is tiny, broad shoulders, etc. I have no intention to just keep getting bigger and bigger mindlessly. At 80 im happy, at 86 i look garbage. But having no goal gym wise can be a recipe for disaster. You lose interest. So trying to max strength without gaining size is interesting
@@Edgycoo I'd just lift heavier weight, that's what strength is, isn't it? I mean you can only go so far, obviously. If I was interested in strength I'd see how powerlifters do what they do, like their technique or form, since they're only interested in strength. Then use their cues/methods, and try and slowly up the weight.
I like the summary part in these videos saves times
Great! :)
7:49 which part of the triceps is targeted with these movements to a greater capacity..
29:50 amount of days that might be worked
I grew-up in an old school powerlifting gym. They always preached, most of your squatting should be high-bar. We did low-bar every 4th workout when we wore equipment and did heavy triples.
I agree with medial head been a fast twitch muscle from my own personal experience. I trained my tricep fairly well and when i got stronger i tried weighted dips for few sets and my medial head was so sore i thought that i injured myself. Never experience that with any other tricep exercises including bench press. Tricep long head is very easy to get it sore, just focus on eccentric moves on exercises like skullcrusher. I got my most gains from weighted dips because medial head makes you lower tricep look bigger especially for a small bonded guys
just realised this is 45 min, good work
Thank you so much!
Goat fitness channel
Haha, thank you dude!
House of Hypertrophy is gonna be huge by this day next year I’m sure of it.
I appreciate that, thank you for the kind words :)
this channel is a gift from the lifting Gods..
Haha, that's an extremely kind compliment. Thank you as always!
i always jump into summary or conclusion bit.. no patience.. 👍🤣.. Another great video.
No problem, thank you!
I would stick with zero or close to zero degrees of shoulder flexion. The results seem to be about the same with less elbow strain.
This is why Mike Mentzer was not wrong but volume is still what works for most people
With all the the studies and tests carried out not 1 can really conclude precisely what works and what doesn't. Each person is different with all the. Variables in play what works for 1 çould be entirely opposite with adverse or stagnant outcome for another. So it's safe to say with all the fundamentals ànd principles of training apply aall the concepts to ones program always changing alwàys confusing knowing your.body a bit of everything HITT, REPS SETS PYRIMID supersets , plyometrics cardio split week lighter/ heavy all the while documenting everything you'll see that no stone is left unturned every avenue ventured every fibre stimulated or activated both àerobic anerobic physiological synergy ....you LL see the . marvel of one's own body . Feels great and is amazing seeing the transformation
Interesting to hear the big brains logic their way through what bodybuilders have intuitively known for decades.
This is a must for a slim boy in 40 years so far
0:20 the muscles with the functions of the bicep are both on the forarm and the upper arm.
thank u so much for those videos bro .. i wish u can make a playlist for how to performe the exercices properly and which exercice for which muscle groupe exactly ... i have have been working out for hypertrophy for the last 6 months and i recently realised i was not hitiing my delt msucles as i should be .. cuz of the lack of khnowlegde when it come to movment and islolation ..
Hey, no problem. Thank you for checking out these videos :)
Which exercises are you struggling to perform correctly. There are many great tutorials already on youtube. Moreover, finding your own way to perform the exercises is key, not everyone's anatomy is the same, so individualization is important. You can record yourself with a phone and use it to let you know how your technique looks, then you can make adjustments. Hope this is helpful! :)
@@HouseofHypertrophy thank u so much most my strugle is in shoulder side and rear delt .. like the the one side fly adjusted .. it was being reomnd for me recently and im not sure about it even tho i feel it good but its really hard for feels un naturel for me .. thumb face the ground and elbow out .. its like rotating ur hand and performing side fly .. im not sure if u get the pic cuz of my bad english xd ... and the most strugle is in the back exercices too since there is no real muscle mind connection .. bodybuilding is not about just lifting weights .. its about isolation and working the muscle goupe u wanna target .. thats where my strugle ..
@@HouseofHypertrophy helloo friend .. i was wondering if i can use ur content in my content ?
How can i do 30 weekly sets for triceps!! It’s too much effort!! And I cannot fit these set into my training program!!
With channels like this one, nobody should 1.fail anatomy 2.not know how to train each muscle group
With 3 sets of flat benches, 2 sets of inclines, and 2 sets of dips, and 3 sets of presses behind neck Or military presses, I’ve only just begun throwing in a few isolation sets recently…
Thanks
No worries :)
SUB'd! 👌
Welcome!!! :)
How about a video on weighted dips and other calisthenics vs barbell exercises like you did for push-ups vs bench press?
Unfortunately there's no much good research on dips. But I do plan to make a video on calisthenics in general soon!
I've been training many years and have always only done 1 tricep exercise per workout and always felt my triceps were lagging, particularly in my right arm. I've recently switched to 2 exercises, 3 sets of 8-12 reps of lying overhead french presses with a good stretch at the shoulder, followed by 2 sets to absolute failure of tricep push downs. Been doing this for a few months and seen better growth in my triceps than at any time in my training before.
Never found bench presses/shoulder presses any good for tricep development, I don't really feel them in my triceps at all.
Very interesting, thank you for sharing!
One thing I was wondering about was with the study that had the heavy loads on the bench press and moderate loads, I think you would need more sets for the heavy group since they wouldn't be getting enough volume so that might be a reason as to why they had less growth. Do you think they would be more similar in growth if the heavy group performed more sets to accommodate for more volume.
Yeah, if they performed more sets growth likely would have been similar!
Surprised that dips and mechanics of upper arm starting behind the back are not discussed in these studies.
I dont know how I got here but I'm impressed
Haha, I'm glad you came across the video. Thank you!
Thanks for that Video! I always struggle with the development of the Long head and tried almost everything, like building a better mind-muscle connection, different weights, angels, and exercises just to make it grow. I still haven´t found a solution but I can confirm that there are differences from one guy to another in which head primary is used. If you stumble over something that could help would be great if you share. Best Regards
As shown in this video, skullcrushers, overhead extensions, and pushdown probably all hit the long head well. It can also take time to develop a muscle, especially a particular head :)
Bruh, when I do elbow extensions overhead, my both arms use different heads. My left arm use the lateral head more, while my right arm use the long head more. Tried being yoga master with mind muscle connection with it, but to no avail. I record myself, keep the same angle and everything. My mind can't seem to neurologically access my right lateral head of the triceps. My left triceps has a bigger lateral head belly.
@@gordonchristophertubo3164 I got the best results for the lateral head with pushdowns using a rope. I prefer doing this slightly bending and using a weight that allows 20 to 25 reps. Medial Head reacts best on the close grip bench press with dumbbells and a mutual grip like with a football bar. I stop the movement when the upper arm is parallel to the body and push up again. That can also be very effective on a slightly staged incline bench or decline. I only struggle with the development of the long head especially the part on the inside. I feel it can contract it and tire I but it won´t grow
@@JohnDoe-fz7hz If I don't see growth even when I feel it contracting, I usually try lifting heavier, with less reps. That's what happened with my biceps. We have the same problem, in terms of what head we want to grow. However, I still need to mentally connect go the long head.
@@gordonchristophertubo3164 Thanks for your advice. I´ll give it a try.
Maybe sets of 4-8 would be a better heavy load study than reps of 2-4. To discount heavier sets based on 2-4 reps seems weird
YEAH BUDDY!!!!!! LIGHT WEIGHT BABYYYYY!!
32 sets of isolated triceps in 7 days seems crazy!
At 11:38 you mention no shoulder extension happens during the eccentric phase of a vertical pressing movement. If you consider shoulder extension as purely referring to bringing the arm behind your back, then yes, no shoulder extension takes place. However, during the eccentric portion, the long head of the triceps shortens at the shoulder joint, while it lengthens at the elbow joint. Arguably, vertical presses would be as bad as horizontal presses for long head development, as it’s ROM is limited.
That's a good point! I think you could be correct :)
Seems like the explanation for lack of long head tricep stimulation in horizontal presses would apply to vertical presses. In the concentric part of the bench press, you are lengthening the long head and the shoulder joint (because of shoulder flexion) and at the same time shortening it at the elbow joint (because of elbow extension). The same thing will happen in vertical presses
I think you are right! I made a mistake in this video by saying vertical presses may better train the long head
@@HouseofHypertrophy we all make mistakes. Keep up the fantastic work!
I thought you would include exercise selection for each head 😢
So, is it better to work chest/triceps in the same workout, or chest/biceps & back/triceps different days?
On average, probably does not matter than much.
So what triceps workouts should I keep in my workout?
Thank you for the great job done!
Maybe I've missed it, but how does a prctical implementation of 45 weekly sets for a triceps only looks like? Say I go working out 4 times a week, I do 4 sets in each exercise. I will have to do 3 exercises each training day for triceps only. That's already a half of a regular work out. When am I supposed to other muscles?
Yeah 45 sets is alot as noted in the video. To achieve it you would need to spend a looonggg time training. Overallm I'd say just try out a lower amount (you could use longer rests between sets), and it should work out pretty well.
Any studies on using super slow methods like in the book “Body by Science” written by Dr. Doug McGuff and John Little?
When you mention sets, are you speaking about to failure? Or a set of 10 reps or 6 reps?
Love your channel
Thank you! and sets refer to reps taken to failure (or at least very close to failure, 3 or fewer reps from the point)
@@HouseofHypertrophy thanks so much for your response.
There are a few great fitness and bodybuilding channels, all of them have an emphasis on science, but yours is by far the best, i really enjoy in depth presentations with peer reviewed works etc, you really do a great job keep at it.
You got a patreon or similar?
Id like to show my appreciation.
Wow, thank you so much for your truly kind words. They mean a lot to me dude. I plan to create a patreon one day, if you'd like, I have a paypal: paypal.me/DhimantI?country.x=GB&locale.x=en_GB
Thank you again dude :)
can you do a video on strengthening joints and even flexibility