Hypertrophy Guide | Triceps | JTSstrength.com

Summary by Krater

Dr. Mike Israetel presents a comprehensive guide to tricep hypertrophy covering volume, exercise selection, range of motion, frequency, intensity, variation, periodization, and special metabolite techniques.

From the video

Answers: How do I maximize tricep hypertrophy through volume, exercise selection, and training variables?

• tricep hypertrophy guidelines
• tricep volume and frequency
• tricep exercises
• range of motion for triceps
• tricep variation and periodization
• special metabolite techniques

Exercises

• dumbbell bench press · dumbbells
• skull crusher · barbell

What it concludes

• Maintenance volume for triceps is 0-4 working sets per week, especially when high amounts of close-grip pressing and overhead pressing are performed.
• Minimum effective volume for triceps typically ranges between 2 and 6 sets per week.
• Maximum adaptive volume for triceps ranges between 12 and 18 sets per week depending on direct pressing volume.
• The best exercises for triceps include skull crushers, overhead extensions, and dips, with full range of motion providing maximum stretch and pump.
• Triceps should be trained with a frequency of 2 to 4 times per week.
• Intensity for tricep training is optimal at 8 to 20 reps per set, staying closer to 8 to 12 reps most of the time.