Thickening up the Triceps

I always wanted to thicken the tricep down towards the elbow. What exercises and rep/set and rest periods would you suggest?


My Answer: The triceps are a fast-twitch muscle group, so they respond best to heavy weight, low reps.  The lateral head of the triceps (the one near the elbow) grows on any pressing movement.  Strength and Physique: High Tension Exercises for Muscular Growth has a chapter on triceps training which lists a number of exercises for the triceps lateral head.  The book also goes over the ideal rep range to stimulate growth for each muscle group.

So if you wanted to build up the triceps lateral head, then 5x5 or 6x6 close grip bench presses work well.  Even better would be 10 sets of 4 reps.
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