To build stronger and more muscular arms, it is important to focus on your triceps during your workouts. Instead of overtraining, finding the right balance between exercise and rest is key. According to fitness expert Dr. Chris Mohr, training your triceps twice a week is usually sufficient for building bigger arms.
The Ideal Number of Days To Train Your Triceps for Muscle Growth
Dr. Chris Mohr, a fitness and nutrition advisor at Fortune Recommends, suggests, “Training your triceps two times a week is generally enough.” This approach allows each workout session to effectively contribute to muscle growth while also providing adequate recovery time to prevent overtraining and injuries. It’s essential to consider the benefits from related exercises like chest press, overhead presses, and pushups.
What To Consider When Determining Tricep Training Frequency
When it comes to volume, pay attention to the intensity of your workouts. Volume refers to the number of sets and reps you perform. Adjusting this aspect can promote muscle growth as long as you balance it with sufficient rest and recovery.
“Intensity can relate to how heavy the weights you lift are, but also the amount of rest between sets, types of exercises, and more,” Mohr adds. “Managing a mix of heavier weights with fewer reps and lighter weights with more reps helps challenge the muscles without overloading them. Adjust your training load based on your recovery and how your body feels. This way, you’re challenging your muscles without risking injury.”
Balance Your Tricep-Focused Workouts With Upper-Body Training
Establishing a well-rounded workout routine is key to boosting arm size. Mohr encourages you to incorporate exercises for your shoulders, biceps, and other parts of your upper body to achieve even muscle growth. “This approach also helps improve how well muscles function together, boosting overall performance and still providing the desired results over time,” he says.
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
