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Originally Posted by wrestlingstalion  so my bench, which ive said 100 times is horrible haha. but when i bench press the first thing to go for me is my triceps. and im wondering if i up the reps on my tricep workouts like close grip press, dumbell extension and rope extension. if thatll help. or to work them heavier so they can handle the heavier weights.
and my biceps i only do barbell curs. i just added reverse curls. should i add dumbbell curls?
and what types of amino vitmans or whatever you bodybuilders use are good? i hear leucine? im not big on these things but i wanna put in maximaleffort this summer to gain lean weight starting this week. |
for triceps, your muscles should grow fastest around 8-10 reps (or for most exersise for that matter).
when you're doing chest (not triceps), grip the bar wide (but not too wide...you be the judge) and don't let the bar touch your chest and don't let your arms lock and do 8-10 reps and try to do them as close to faliure as possible (depending on if you have a spotter or not).
triceps for me were some stubborn motherfuckers. mine were rediculously weak when i first started compared to my biceps.
as for biceps, definately do some dombell curls. i perfer the dombell curls over barbell curls because if you're right handed, sometimes you tend to use your right hand a little more and eventually the muscles will grow different. but with dombells, the muscles have no choice but to do the work individually so that doesn't happen. so dombell curls is a must IMO.
as for amino vitamins, glutamine is a must, especially if you work out often.
how many sets of bench are you doing and what weight?..are you doing incline and flat bench? how ofter do you do chest..? these are all determining factors..also your height and weight?..
o.k. so your triceps will get stronger and your chest will get stronger and bigger too..160 lbs is not much weight as you know..you gotta eat every 3 hours and right after you workout you need protein and sugar carbs about 30 g protein and 75 g sugar..buy afterworkout drink or put whey into big orange juice or cocacola whatever is available..I do expect you are not doing triceps b4 chest or day b4 chest...try switch to db for a while or chest machine..you will get bigger and stronger but you gotta gain at least 20 lbs...
