30 Seconds SummaryTriceps Hypertrophy: Advanced Training Techniques and Volume
- Understand key volume landmarks for triceps training, such as Maintenance Volume (MV), Minimum Effective Volume (MEV), and Maximum Recoverable Volume (MRV), to optimize muscle growth.
- Volume suggestions vary by experience level: beginners should start lower, whereas intermediate and advanced lifters might see volume landmarks similar to those listed (e.g., MEV: 4-6 sets, MRV: 16-20 sets).
- Design your training week by focusing on a few triceps exercises and varying them across sessions to avoid overuse and adaptation.
- Include a mix of exercise types in your routine like compound movements (e.g., dips) and isolation exercises (e.g., skull crushers) for balanced development.
- Adjust rest times between sets based on recovery status, aiming for 'very good' recovery without waiting for 'perfect' recovery to maximize gym time.
- Determine optimal training frequency based on how quickly your muscles recover fully from previous workouts, potentially training triceps up to 2-4 times per week.
- Periodize training with an emphasis on progression over mesocycles, starting with lower weights and volumes and building up to higher volumes and intensities before deloading.
- Periodically review and potentially replace exercises based on performance and symptoms like pain or plateauing to continue making gains.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
