ULTIMATE GUIDE to BIG TRICEPS (Top Exercises, Programming, Injury Prevention, Sets and Reps)
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- Опубликовано: 9 июл 2024
- It's tremendous triceps time. Get those back-biceps bigger, bro.
Timestamps:
00:00 Geoff Says Hello
00:39 1 Brief Anatomy
02:19 2a Exercises: Compound Movements
04:10 2b Exercises: Isolation Movements
10:24 3 Injury Prevention
11:10 4 Rep Ranges
11:55 5 Volume
12:50 6 Programming
14:08 7 Strength Standards
15:16 8 Measurements
16:08 Buy Muh Book
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Currently on sale for $15, has 4.7 stars, rave reviews, enjoy!)
www.verityfit.com/product-pag...
Geoff's Instagram?
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/ geoffreyschofield
Geoff's Quora? (you probably already know!)
www.quora.com/profile/Geoffre... 
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Take your gym game to the next level with a copy of my book. 200+ pages of practical yet digestible info, it has it all, and it's silly underpriced at just....$15. Benefit from my poor business skills and enjoy your gains!
www.verityfit.com/product-page/sweat
0:48 I laughed
got it when it was 5 dollar 💪💪
@@rhondarousey5227 don't tell me what my channel is or isn't.
@@GVS It was your book not your channel duh!
People who timestamp their videos are 96% more beautiful and deserve beautiful things.
Yea it's not hard to do and helps the viewer a lot...not sure why big channels often don't do it. Perhaps they think watch time will be reduced or sth.
@@GVS its actually true it may reduce the watch time
@@damiend6485 Yup. But I figure it's still for the best.
@@damiend6485 Or if a part is not the information you are looking for you end up skipping big chunks ahead to find what you really want or worse you end up turning off the entire video. At least with timestamps you skip parts you don't have time for or you already feel you know and jump straight to the thing you want to see directly. Although I never find myself skipping GVS cuz of the humor and the quality info.
@@coldshivery yep, it it's not time stamped i fast forward a bit and if it's not the info i'm looking for i close the vid. Though with gvs i don't really skip, i like listening to him on the background while i do other stuff.
Posting from my iphone 17 in heaven and reminding you all to eat clean, lift heavy and take a multi. And remember I am spotting you on every rep. We’re all gonna make it brahs.
I need this badly thanks for the advice/motivation
Did a heavy bench expecting you to spot me but I literally died. I'm gonna kick your ass in heaven man.
Croissant arm enjoyers are looming over this video rn 👀
People really should show triceps more love. Biceps get all the attention
Yeah and biceps are mostly useless especially in comparison to triceps
Old post but I completely agree people forget triceps make up 2/3 of the arm.
Car windows easily add 3-4inches to my arms 💪🏻
Yaeh same here, whats up with that?
@@user-xv9yr4ql2zthe windows
are curved
Is that Schofield? Or is that the King of Nattys!!? Looking elite Geoff
Nah, it’s Swolefield, different guy.
I heard he's the cousin of that Michael dude, who escaped prison a couple of times.
@@shawnh6740 GOOD
@@dionysosalters290 that’s him
@@shawnh6740 No he is Lee Enfield from World War 2 with those guns for a arm.
4:42 the woman sitting down, making fun of Geoffrey doing the skull crushers! What the hell🤯😆
Triceps training along with other muscle groups are being overcomplicated as time goes on. Work it in a variety of positions related to your body, get in 10-20 sets per week and progressively overload it. So ppl are hyperresponders and have ridiculous triceps development, if you are not one of them then just make it your priority if that is what you are looking for. Nice summary of triceps training Geoff, I like the simplicity/no bs.
10-20 is bs, 8-12
Side triceps reflected by car windows is one the simple joys of life
TRUTH!
The triceps has got to be one of the craziest looking muscles 🧲
T-Laz in the house!!👌💪😎
Tricep/deltoid combo is the male equivalent of glutes IMO. Biceps are overrated, unless you have Phil Heath like insertions, they don’t even show well unless flexed in a bodybuilding pose
@@HkFinn83 all very valid points 💪🤓
Love this series, need more of it
Close grip bench, skullcrushers, pushups, dips and some random rope extension thingy
Pushups gay
@@smiercksiazka776 no u
@@KitchenFSink i am defeated af
@@smiercksiazka776 hehe i win eveytiem
Been waiting for this stuff
This is the very first video of yours that i am commentin on i have binge watched all your videos and let me say you are the goat givin out real advices love you man
I was inspired by you to try the forward leaning overhead triceps cable extension. It was easily the best triceps workout I’ve ever had. So thanks for that. It’s the only dedicated triceps method that I genuinely like.
I’m a beginning lifter thanks for all the info. I got your book im really liking it so far!
Very informative coach !!!!
Amazing video. Thank you! 🙏
3:49 juicer confirmed. Looking good and a good video as usual. I had a feeling you would deem the wrist position as having cirtually zero influence on triceps.
Although I haven't been doing it lately I do really like the JM Press. I can use a lot of weight and it feels good. It seems pretty easy to progressively overload.
my dude has convinced me to throw in some extra triceps work. 🙏🏼 🤙
Great stuff dude, and the training day reference at 1:23 had me rollin hahaha
Good common sense and well explained advice on trening no but really solid advice and I have seen shiite tonnage of broscience vids dude is real knows the craft
Such a good video
Emperor Palpatine liked dumbbell extensions? I never knew. You got yourself another sub;)
Best intro ever!
Great vid Geoff!! "There's some long head in your future!!"🤣🤣 I hope so!!👌💪😎
Chest and tris my favorite part to work 💪
I do overhead DB extentions but i lean on the standing preacher curl pad to deload the lowerback and focus on arms
Hey Oh 😂 saw it again!
Great advice! Cut away all the bullcrap nicely there! I'm deffo tri dominant, although been off training for the last 6 months... Dropped from 16 1/4 to.... 15 🥺
Will be interesting to see how quickly the gains return! Might be even quicker now I know what not to waste my time on (one set with hands at 90 degrees, one set with hands at 92 degrees... Oh shit, I missed out 91 degrees)
Damn dude I tried one of the triceps exercises you showed (the one where you face away from the cable machine with your hands over and behind your head, then bring the cable down in front of your face while bent over) and i haven’t had my triceps feel this sore in years. Hell yeah man. Pretty sure you’re my favorite RUclipsr now for actual effective exercises in the gym
my guy you have one of the best natural physiques i've seen on youtube. It's actually really inspiring to us nattys. Also your content in general is just so wholesome and honest and there's no catch or product placement or anything. You and Joe Delaney are my faves!
On the note of injury prevent, I have torn (grade I/II) both of my triceps doing barbell over press. Both times I was pushing weight I was not ready for to close to failure while dehydrated. I believe that in strongman, it is not uncommon for tricep tears to occur doing overhead movements.
Makes sense. They often push press which is a lot of overload with an explosive, dynamic and often unpredictable movement.
I like the smith matching Jm press
My man mentioning Natural Hypertrophy 🙏
Great triceps mechanical dropset:
1. lying tricep extension ("skullcrushers") -> 2. hybrid tricep extension/press ("JM press") -> 3. close grip bench press
Use a weight thats between 20-40% of benchpress 1 RM. Rest just enough between each exercise to maintain the same rep range ( hybrid extension/press -> strict press). Overhead JM press is brutal.
Thank you for staying away from the 💩 and keeping it to what really works.
Rolling triceps extensions with dumbbells, and close grip BP are my favourites.🙂
Y'powerlifter, ain't ya
@@rockyevans1584 Well, I wouldn't label myself as a powerlifter. But the programmes I follow are more strength-based I guess. And zero machines, cables, etc.
The comments are epic , reminds me of dr Mike from rp. Glorious stuff.
I measured all my limbs today due to your other video. 16.25 inch right arm cold. 🎉
Just discovered this channel today, and definitely dig it, especially as a life long natural.
You just know hes gonna make the best dad jokes when he has a kid😂😂
Coach good content in a fun layout. Would close grip STEEP INCLINE bench be even better since it is a little more overhead to get a little more long head? Honorable mention goes to ring skull crushers or ring dips and 1 arm pushups.
Yea that can work, I haven't tried it though, as I'm already pretty triceps dominant, so I use my incline for the chest with a wider grip.
Thanks for the good contect. It just makes sense. Subscribed to yours and unsubscribed to a certain other channel after starting to watch yours:p
Skullcrusher (EZ) and a cable rope exercise is enough. In my opinion you get (much) more out of skullcrusher by holding your arms diagonally back, instead of keeping your arms straight in the air when you start/finish. but, indeed, do what feels best for you.
In your opinion maybe in other people's opinion maybe not. We are all different.
@@varnadorel you are now commenting for the sake of the comment. Brilliant contribution, that really helps us.
I do it that way too. Feels really good.
Hey Geoff. I decided to buy your book. And I NEVER buy fitness programs anymore. But I realized, 15 dollars is barely anything I spend that on a meal. I only discovered your channel a few days ago, but literally everything I've watched has been very much on the money in terms of the things I think are true and bullshit free fitness advice. I particularly like your strength standards video, as I have been trying for a long time to get my basic movements up to speed, but since I am over weight the standards are quite crazy. So I like your ideas of a one size fits all standard, because I will be trying to lose weight as I gain strength through my fitness journey. I've been working out for 15 years, but I really only have about 8 weeks currently of consistent progress, so I still am at the "minimum' for many of the standards. I'm the guy who goes to the gym for 3 weeks then takes 6 months off. But I'm really encouraged this time to keep it going for life. I'll keep up with your Greta channel keep pumping out the videos
Appreciate the support :)
@@GVS I read the better part of the book 2nite. Really excellent content. And I've read dozens of training books before. I know you said you wished you had put a "Motivation" section, a la Greg douce, but honestly I appreciate that there's 0 fluff. I really liked the training program section,. although I wish there were a few more example programs, it's much more important that I know feel very confident that I could design my own program, and for the first time in my life I really feel confident I could write my own program. I have all the tools I just have to pick how many days I want to work out, what kind of split and slot in the exercises. Its really nice to have a place where all the exercises are listed, and I especially liked how you ranked them in terms of risk reward, and also intensity, so I can easily swap exercises between programs. I also liked how you made a "troubleshooting" guide (although u didn't really call it that) for injuries we may incur and the effect on our energy and gains our programs might have. This book provides an excellent enclopedia of exercises also, and I feel very confident I will refer back to it in the future. Very awesome work. If you out out another book, especially so cheap, I will be sure to pick it up. Most ebooks are actually the opposite, overpriced (50$ or more) and underwhelming (one program, instead of teaching programming) so it's great that you made this so worth it. If I have any further thoughts I'll jot them down here
Thank you for the information GVS!
What do you recommend for scapula placement during skullcrushers?
Thank you in advance ☺
Just relaxed, not retracted or protracted, move naturally.
Can you do a video on forearms? You have pretty good forearms, and it seems like we have similar genetics for arms (I'm also very arm dominant), but my forearms have always been "meh". I feel like no matter what I try, I dont really get the results I am looking for. I have tried dropping straps whenever I can, Fatgripz, wrist curls etc.. Thanks
Will do all muscle groups, eventually.
After a triceps heavy workout my left elbow is in pain sometimes.
Not during training or during normal daily tasks but when I lift my blanket to get out of bed or to smell my fart.
i only do 1 isolation exercise on one of my upper days
lying db extensions, the one Sean promotes
yep like 4:40 like u prefer
Good on you.
I've gotten up to just at 18 inches barely at my biggest. Fairly lean. I had to be 222 lbs at 6'3 to achieve this. I will say honestly my arm genetics are average, I had to really abuse them and "overtrain" them for several years to get to that point. Currently near 17 inches and 214lbs bodyweight and not as lean as before after a year off of weight training
6:13 I stopped actively listening and thought to myself: "That must be the face Greek slave rowers had when they were rowing in the galleys" :D Thanks for the video! Really like your style of delivery
Geoff, love your videos man. However I do think you should fix your lighting situation. It would help attract more followers, which I think you deserve.
I might get a better camera, we'll see. KInda needed to "blow up" the channel, production quality sadly matters quite a bit more than the info.
@1:54 😂😂. Those final inch reps. Took to failure to another level.
Hey man! Do you think you can make a video about a novice program with a focus on weighted calisthenics? The main lifts are weighted pullups/chin-ups, weighted dips, weighted inverted rows, and weighted pushups, and barbell squats. I have yet to find a well structured one with accessories, and was hoping you could change that. The calisthenics community would be very pleased.
I'm not that into calisthenics, and don't really put out full programs online as it competes with my own custom plans/coaching.
bro you're editing is sooo funny
Yeah my chest grows from close grip bench press and pushdowns and pullovers too
1:35 is what is known as training to failure and beyond. Learned a lot Geoff. Thanks for the vid. Triceps are my worst bodypart in terms of growth, I have fine strength (actually a pretty above average decent strength) but can't seem to grow size. Great vid, learned a lot, will implement the points.
You just have to keep plugging away and focus on the triceps.
@@jimmy5634 thank you bro, yes it is what I did for the past year. I went for a cut and have been focusing on my triceps in an full body routine. They have grew a bit since. Thanks man, cheers.
Hi from the future how is your tricep progress now😂
@@Ahmad-ru4ou they grew, from 15.2 inches while on creatine to the same size without creatine supplementation. I kept super setting my sets with a few reps of non-conventional triceps pushdown with a round back (sort of like standing skull crusher with cable) to emphasize on tricep. It worked! I am happy with the results!
What makes the bicep so easy to tear? One of my gym buddies keeps telling me not to put the 45s on the curl bar because curling over 100lbs is 'too risky'. Is he right? It feels badass to curl a plate lol so I do it even though I can only do 6 reps but if its a high risk thing to do I could maybe sub out heavy curls for preachers
I like using the overhead cable extensions upright and then repping out a few in the bent over position (nice) as a mechanical drop set.
Good idea!
@@GVS In all seriousness, you're not improving the content, it's still amateurish.
Strength standards for dips? Seriously?
You're predominately a hypertrophy channel so strength standards are completely irrelevant.
I've seen guys with huge triceps who've never gone near a dip machine or a barbell bench press.
And no I'm not being picky, you continually mix up strength and hypertrophy concepts.
@@thesteubinator1254 "In all seriousness, you're not improving the content, it's still amateurish."
Then don't watch if that's so important to you. No one is forcing you to do anything.
@@GVS Unlike you, I'm concerned the the joint health of your viewers. You've previously made videos advising against doing dips due to the stress on shoulders and sternum, now you've pulled a random figure out of your buttissimo and are telling people they should be able to do 300Lb dips. Crazy!
@@thesteubinator1254why not if you can? are you saying he shouldn't even talk about it when it works
Jo do u milk the stretch on the overhead extensions I feel like I’m loosing A Lot of reps when I’m doing that but that also could be good right?
imo the best tricep exercise is the overhead tricep extension with an ez bar, while sitting on a bench or a box to eliminate cheating (don't rest your back on the bench).
try this with cable, stand up facing away from it and lower the bar about to half of your height and pull. Works so damn well + can do this with cable as well.
Maybe for you it is. We are all different so try different exercises and see what works for you.
Geoff can you give us strength standards on the skullcrushers? They are essentially the tricep version of EZ-bar curls
Same as the other extensions, if you can do ~45-60kg/105-135lbs for reps you'll likely be pretty developed.
@@GVS Yea looks like I got some work to do, next month I will be at 80-85 lbs
Are tricep kickbacks good? Specifically cable version?
Underrated tricep builder: Push press from the front rack with the elbows up.
Oooof. Gotta give that a try next time, sounds like a keeper
Elbows up on a push press front rack is generally not a very good idea cause pressing overhead from that position makes it really hard to stack your wrists underneath the bar, putting a lot of strain on the tendons. There’s a reason weightlifters usually readjust their grip after a clean to jerk the weight up.
By the way, do you train your fore arms alot? I have really long thin veiny forearms and i will need to train them more. Reverse curls and standing barbell wrist curls, i'll be trying.
The best thing I ever found for my forearms was Raised Cross-Body Hammer Curls. It's a cross-body hammer curl where you hold the weight horizonal to the floor. Your forearms will feel is so intensely.
do you still do lying tricep extensions this way, like a pullover/extension combo?
Never clciked too fast
Your beard should fight chuck Norris’s beard, establish dominance
I literally never noticed, BIcep 2 heads, TRIcep 3 heads
I'm awake now
And....Quadriceps.
@@GVS WHAT?🤯
What about Deltceps?
Geoffrey plis when i do dips and pull ups My arms are the muscles that get tired the most, am i arm dominant?
I tried skull crushers with a straight bar today bc someone was using our only Ez bar. Didn’t feel right for some reason
Hey gvs just a quick follow up,those recommended volume for beginners, intermediate and advanced,are those number of sets for a week or training session?
A week but it's just isolation, and it's also just in general, not specializing in a muscle group. Also important to go by feel.
"Not seedmanning it" 😂
Hard to notice growth on the tricep I go by strength snd comfort on the elbows
SO based on the measuring tape you have 20 inch arms, based on how another fitness youtuber measured his arms
Your arms are fucking amazing
Lmaaao that intro made me burst out laughing!
So my strength is about what your saying on extensions 60kg for ten, close bench i dont do the dips i do 100kg for 8
I do a pushdown aswell for 10 ay 60kg for triceps but i dont have no size to them 😅 whats your thoughts ? Start on the compounds so add in a close bench ?
2:30 yeah I swear I was looking up there boss
4:49 hhhh
"look at that guy"
got busted by your editor. I knew you weren´t natty with that physique, Coach GVS^^
why pre-fatiguing triceps (before assisted dips e.g. ) is not a good idea??
7:15 Man, I feel like Geof is trying to tell his audience something.
This is AMAZING. Im OBSESSED with gaining tricep mass, they are a big factor in my dream/goal physique. I don't really like training biceps but i want big arms but whatever. This this was awesomee, the second i saw the title i was practically drooling a river. Great video Mr. Schofield, thank you for your information.
Anddd i have a question, its off topic but please help; I'm a late novice, to early intermediate-ish. When i perform barbell back squats, i feel practically nothing in my quads. i'm definitely using sufficient weight im 59 kilos, and i use 45kg for 6-10 reps and my quads are about 20in. And my form is pretty textbook as well i even go ATG without any buttwink. But i still just really feel nothing. I tried doing even higher reps to just get somee feeling of fatigue in my quads but it still didn't work. What do you think, and what would you reccomend?
You might not feel anything. I do not feel squats in my quads, but they sure grow them. If you are using 45kg for 6-10 reps just keep overloading, when you get to 80kg, 100kg, 120kg for the same reps you WILL be bigger.
You can add in other movements (leg press, split squats, lunges, hack squats if access to them, hack lift, leg extensions, etc) but don't give up on back squats.
You probably need to push yourself harder I'd bet you can squat more than 100 pounds fairly easily. Your probably not anywhere near intermediate yet you have a lot more newbie gains to make at that strength
@@GVS Alright, yeah yeah thank you very much, i will get back to squatting my ass off. Keep up the great work, Mr. Schofield! And hope you're feeling good and having a nice day ^^
@@GVS
Hello Mr.Schoffield, its been about a year now since that comment i posted, and now im squatting about 70 kilos for a good 5, on a rep range of 4-8. And not only have my quads grown to 21 inches. And as a 5'11 guy with super long bones, seeing growth on my limbs is one of my favorite things. And i owe that to you.
i also just fully fell in love with squatting. It's one of the my most dreaded but favored movements in my program. I also took your advice on how quads are a pretty "dumb" muscle and go balls to the walls on leg press for 12-15 reps. I'm eager to keep on lifting forever and grow as time goes on.
Thank you for what you do for the community. If it wasnt for you and i had asked some basic influencer, they would have prescribed laundry list of leg exercises all on the same day and tried selling me supplements or get to pay for their "coaching". Thank you for promoting the basics and providing all this quality time tested information, along with your own experience for our benefit. Keep up the good work.
@@crazyaboutgains157 w
Hi Geoffrey
Regarding overhead tricep extension, my gym has only two positions: top and bottom. You can’t adjust it the middle. Is it ok for me to do the extension with the cable attached at the bottom?
Yea
I have really bad mmc with my longhead i never feel them with the ez bar lying extensions, cant even feel the stretch everyone talks about
If you can't feel a stretch maybe try to feel a contraction so you know what's going on. I feel a strong contraction with dumbbell kickbacks and band kickbacks. I don't tend to use these as a main movement because the strength curve is kinda weird, but good for feeling your long head work.
This is probably one of the biggest videos on triceps ever
Hello Geoffrey. Would you be able to share some insights on the Excel spreadsheet you show at 13:25 in the video?
Is it dates on the left hand side? What does the color codes mean on the dates and sets? Why do you put two increments together (eg. 15 kg / 17.5 kg for example, at the top)? And it seems like you work with multiple working weights every training from this?
Curious because I want to set up a similar tracking sheet. Thanks a lot
Yes it's dates on the left. Different colors for different exercises. Cells that are shaded in are PRs. 15kg/17.5kg are just grouped together for convenience as I didn't want to have two columns for that. I often use multiple weights for an exercise.
@@GVS You are literally the best content creator on here. Incredibly insightful videos and actually responds and communicate with your audience. Thanks a lot man!
I would be interested in seeing you entire setup of spreadsheets and tracking for inspiration. Just an idea if you want to explore it at some point :)
I’m here before fitlab
Hey Geoffrey i know this isn't related to this video but i just saw your low volume and was wondering , do you ever add accessory movements and if so how? At the end of the workout or do you prefer a 2 days of those accesory movements with staight sets .
The term "accessory movements" is usually more a powerlifter thing, referring to movements that support the big 3. I don't really think of my training that way, typically.
@@GVS i see im sorry im not really familiar with terms. Thank you for your reply sir
Skullcrushers for the win! I'm close to 135lbs
Would doing straight bar extensions be bad first in when you train your triceps
Nah they're OK, if they feel good.
can rows, face pulls and deadlifts grow the long head somewhat well since it also extends the shoulders?
No
Mr. Schoefield, do you have a good alternative in mind to dips? I’ve tried close grip bench presses, but I’m very chest dominant so I don’t feel them in my triceps that much.
Probably just isolate.
@@GVS thanks yet again
No spreading the rope at the bottom of the motion for push-downs?
I never got much from that but it's certainly an option.
So for lying tricep extensions , would you recommend around 60kilos as well ? Holy fuck i need to work
How long did it take you to grow your arms from 15” to 17”? Thanks
2 years and 3 months, though it's at a higher bodyfat percentage so kinda hard to compare exactly.
2:26 Oh my goodness gracious
I can dip 120kg totall for 6 reps and my arms are 15.2 inches (bw 68-69kg)
My presses are all arm dominant, never feeling any chest in any press lol.