Building strong, sculpted triceps isn’t just about aesthetics; these muscles play a vital role in upper-body strength and stability. Whether you’re bench pressing, doing push-ups, or extending your arm for daily activities, your triceps bear much of the workload.
Training them twice a week is a highly effective approach for hypertrophy (muscle growth) as it provides the right balance of stimulation and recovery. But overtraining can backfire, so proper planning is crucial. This guide delves into how to optimise your workouts for significant tricep gains.
Table of Contents
Why Focus on Triceps Growth Twice a Week?
The Role of Triceps in Upper-Body Strength
- The triceps brachii makes up two-thirds of your upper-arm mass.
- They are essential for elbow extension and shoulder stabilisation.
- A strong tricep translates to enhanced performance in compound lifts like bench presses and shoulder presses.
Science Behind Training Frequency
- Studies suggest that training a muscle group 2-3 times a week maximises growth compared to once-a-week routines (Schoenfeld et al., 2016).
- Splitting your volume over two sessions allows for better recovery and intensity.
Avoiding Overtraining
- Training twice a week reduces the risk of overloading a single session.
- Proper rest between workouts ensures the muscle fully recovers and grows stronger.
Creating the Perfect Twice-a-Week Triceps Routine
Hitting All Three Tricep Heads
To maximise growth, your routine must target the long head, lateral head, and medial head. Each head activates differently depending on arm position and exercise.
Long Head
- Stretches during overhead movements.
- Largest of the three heads, contributing to bulk.
Lateral Head
- Engaged during pressing motions.
- Known for the “horseshoe” shape.
Medial Head
- Activated in all tricep movements, especially at lockout.
- Crucial for elbow stability.
The Perfect Triceps Workout for Muscle Mass and Strength
Sample Weekly Plan
Day 1: Strength and Volume Focus
- Close-Grip Bench Press (Compound): 4 sets x 6 reps
- Overhead Dumbbell Tricep Extension (Long Head): 3 sets x 10-12 reps
- Cable Rope Pushdowns (Lateral Head): 3 sets x 12-15 reps
- Bodyweight Dips (Overall Triceps): 3 sets x 8-10 reps
Day 2: Isolation and Pump Work
- Skull Crushers (Long and Medial Heads): 4 sets x 8-10 reps
- Single-Arm Cable Pushdowns (Lateral Head): 3 sets x 12-15 reps
- Overhead Cable Tricep Extension (Long Head): 3 sets x 10-12 reps
- Diamond Push-Ups (Medial Head Emphasis): 3 sets to failure
The Importance of Progressive Overload
- Gradually increase weights, reps, or sets to keep challenging your muscles.
- Use a log to track your progress week by week.
- Incorporate advanced techniques like drop sets or rest-pause on the second session to push past plateaus.
Example: If you lift 30 kg for 10 reps in week 1, aim for 32.5 kg or 12 reps by week 3.
Optimising Recovery for Twice-a-Week Training
Nutrition
- Protein Intake: Aim for 1.6-2.2 g per kg of body weight daily (Morton et al., 2018).
- Carbohydrates: Fuel your workouts and promote recovery with complex carbs.
- Hydration: Stay hydrated to prevent muscle fatigue and cramps.
Sleep
- Sleep is critical for muscle repair. Adults need 7-9 hours of quality sleep each night.
- Studies link inadequate sleep to reduced muscle protein synthesis (Dattilo et al., 2011).
Active Recovery
- Incorporate light cardio or stretching on rest days to promote blood flow.
- Foam rolling can help alleviate soreness and improve mobility.
Common Mistakes to Avoid
Overtraining
- More is not always better; avoid cramming too many exercises into one session.
- Follow a structured routine with clear volume limits.
Poor Form
- Focus on proper technique to prevent injuries and maximise muscle activation.
- Use lighter weights if needed to ensure correct movement patterns.
Neglecting Rest and Nutrition
- Skipping rest days or eating poorly will hinder recovery and progress.
- Remember, muscles grow during recovery, not during the workout itself.
Incorporating Triceps Training into a Full Routine
- Pair tricep-focused days with non-competing muscle groups like back or legs.
- Avoid scheduling chest or shoulder-heavy days right before tricep sessions to prevent fatigue.
Example Weekly Split
- Monday: Back & Biceps
- Tuesday: Chest & Triceps
- Wednesday: Rest/Active Recovery
- Thursday: Shoulders & Triceps
- Friday: Rest/Active Recovery
- Saturday: Legs
- Sunday: Rest
5 Reasons to Train Full Body Every Day
The Role of Variability
- Change exercises every 6-8 weeks to prevent adaptation.
- Swap dumbbells for cables, or include machines for a different stimulus.
Conclusion
Training your triceps twice a week is a powerful strategy for achieving maximum growth. By hitting all three heads, prioritising progressive overload, and supporting your efforts with recovery and nutrition, you’ll see consistent progress. Remember, patience and consistency are key. With the right plan, you can build strong, defined triceps that enhance both your strength and physique.
Key Takeaways
| Aspect | Details |
|---|---|
| Training Frequency | Twice a week to maximise growth and allow for recovery. |
| Focus Areas | Target long, lateral, and medial heads for balanced development. |
| Optimal Exercises | Include compound lifts (e.g., close-grip bench press) and isolations (e.g., rope pushdowns). |
| Recovery Essentials | Prioritise protein intake, sleep, and active recovery techniques. |
| Avoid Mistakes | Don’t overtrain, and maintain proper form during exercises. |
Bibliography
- Dattilo, M., Antunes, H.K.M., Medeiros, A., et al. (2011). “Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis.” Medical Hypotheses, 77(2), pp. 220–222.
- Morton, R.W., Murphy, K.T., McKellar, S.R., et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British Journal of Sports Medicine, 52(6), pp. 376–384.
- Schoenfeld, B.J., Ogborn, D., and Krieger, J.W. (2016). “Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis.” Sports Medicine, 46(11), pp. 1689–1697.
