New Year's Resolution: Mass Building - Triceps (Part Five)!

Is your New Year's resolution aimed towards gaining overall mass, especially in the triceps? Learn and use the most effective methods by utilizing the following triceps anatomy descriptions, exercises, and workout plan!

Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

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Today's focus is on the tricep muscles, which consist of a long head, lateral head, and medial head.

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Triceps Anatomy
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Let's first look at the anatomy of the triceps, so you know exactly which muscles you will be training.

arrow Triceps Long Head:

    The triceps long head originates from the inferior edge of the glenoid cavity of the scapula and inserts on the olecranon process of the ulna. Its main function is to extend the humerus.

arrow Triceps Lateral Head:

    The triceps lateral head originates from the posterior humerus and inserts on the olecranon process of the ulna. Its main function is to extend the elbow.

arrow Triceps Medial Head:

    The triceps medial head originates from the posterior humerus and inserts on the olecranon process of the ulna. Its main function is to extend the elbow.

TRICEPS ANATOMY
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Mass Building Exercises
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Now that you know the anatomy of the triceps, it's time for you to learn about their mass building exercises.

    Triceps Rope Pushdown

      The triceps rope pulldown is an isolation movement used to build the tricep muscles, especially the lateral head.

Triceps Triceps
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Triceps Rope Pushdown.

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    Triceps Bar Pushdown

      The triceps bar pushdown is an isolation movement used to build the tricep muscles.

Triceps Triceps
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Triceps Bar Pushdown.

Video GuidesWindows Media - RealPlayer

    Seated EZ-Bar Triceps Extension

      The seated EZ-bar triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.

Triceps Triceps
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Seated EZ-Bar Triceps Extension.

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    Seated Dumbbell Triceps Extension

      The seated dumbbell triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.

Triceps Triceps
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Seated Dumbbell Triceps Extension.

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    Lying EZ-Bar Triceps Extension

      The lying EZ-bar triceps extension is an isolation movement used to build mass in the triceps.

Triceps Triceps
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Lying EZ-Bar Triceps Extension.

Video GuidesWindows Media - MPEG - Video iPod

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Mass Building Sets and Rep Ranges
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Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the triceps.

arrow Isolation Exercises

    All isolation exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 10, 8, and 6 reps with heavy weights for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.

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Mass Building Workout Plan
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Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one triceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

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Conclusion
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Make this New Year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 6 of this series.

arrow The Best Triceps Of The Forum

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