Ever wonder if you're doing enough sets per week? Curious about different variations? This is the place to find out.
Recommendations are based on research and training experience from various lifters
Volume and Load
6-16 sets a week
2-3 sessions a week (the more sessions you do, the more sets you can handle)
30-85% of 1 Rep Max
5-30 reps per set
Lower rep ranges (5-9 reps) work great with compound exercises or pushdowns, otherwise higher rep ranges (10-20) work better for triceps. Always work within different rep ranges throughout the week
2-7 sets per exercise
When it comes to increasing load its best to do so during a 4-8 week cycle before deloading.
This can be done by increasing the weight, increasing the reps per set,increasing RPE or adding sets (adding sets should be considered last or near the end of a cycle)
Rpe\rate of perceived exertion (how many reps you have left before failure in a set)
Estimating RPE will come with experience but it's best to train as if you have 1-2 reps left per set.
Exercises
Different tricep Exercises should target the longhead and lateral head of the triceps for maximum growth and shape. All heads will be hit with each exercise but some heads will get more stimulus based on the exercise.
Compound exercises should also be used every week to provide heaviest load on the triceps, They primarily target the long head and locking out on them will target the small medial head
Compound Tricep exercises
Close grip bench press
JM press with barbell or Mos variation with dumbbells
Dips with chest up
Longhead target exercises
Overhead cable extensions
Ez bar overhead extensions
Ez bar or dumbbell skull crushers
Machine triceps extension
Lateral head target exercises (single arm or both for variation)
Cable triceps pushdown
Triceps pushdown
Triceps extensions
Machine triceps pushdown
Rest
Rest is generally 30-120 seconds. Compound exercises and pushdowns require longer rest times while other exercises require shorter rest.
Consider how much reps you're getting on subsequent sets, how recovered your breathing feels and how recovered the muscle itself is then adjust time. Start on the low end of rest time to save time and/or to increase the burn and mind muscle connection.
Intensity techniques work well for triceps. See here
Sample Programming
Tuesday:JM press or close grip bench press 3 sets of 6-9 reps,
Tricep pushdown 3 sets of 8-12 reps
Thursday:Ez bar skull crushers 4 sets of 8-12 reps
Tricep extensions 3 sets of 12-20 reps
Tip: Triceps can interfere with chest training so its best to decide what you want to prioritize or do them after chest training
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