Podcast Notes Key Takeaways

• When standing relaxed, the triceps are what make your arms look toned
• Must-do exercises for building or sculpting the triceps:
  • Skull crushers (with dumbbells or a barbell)
  • Dips (if these are too difficult, use bands wrapped around the dip bars or a dip-assisted machine)
  • Close-grip bench press
• Tricep training tips:
  • Focus on the lowering of the weight (AKA the eccentric portion of the exercise)
  • With every exercise, take the tricep through the full range of motion
• The optimal tricep training frequency: 2-3 workouts per week, with 9-18 total sets

Read the full notes @ podcastnotes.org



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In this episode, Sal, Adam and Justin discuss how to build the triceps.

• How the triceps are the defining characteristic of the arm. (2:38)
• The anatomy of the triceps: The attachments, myths, function & MORE. (5:10)
• The 4 MOST important things to FOCUS on when training your triceps. (13:18)
• What rep ranges do the triceps respond to? (28:38)
• How to incorporate BFR (Blood Flow Restriction) into your triceps routine. (29:21)
• What is the ideal set count for the triceps for the week? Frequency of training? (31:23)
• The SPECIFIC exercises that MUST be in your routine to build/sculpt your triceps. (33:15)
• Mind Pump’s PHENOMENAL tricep building workouts: Exercises, rep ranges, sets & MORE. 
• • Sal’s workout. (40:21)
  • Adam’s workout. (42:21)
  • Justin’s workout. (44:05)

Related Links/Products Mentioned

• October Promotion: MAPS Anabolic ½ off!! **Code “RED50” at checkout**
• Mind Pump 1127: How to Grow Your Biceps
• 3 Best Secrets - How To Make Your Triceps Grow (AVOID THESE MISTAKES!!)
• How To Train Your Triceps The RIGHT Way (DO THIS!)
• Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength.
• Pump your Triceps with this Tricep Tri-Set
• Mind Pump TV - YouTube
• How To Use BFR Training To GROW Your Arms (CRAZY PUMP!)
• How to Do SKULLCRUSHERS with Dumbbells for BIG Triceps (ADVANCED)
• Rubberbanditz Resistance Band Set
• Mind Pump Free Resources