Thanks to the popularity of bodybuilding, it seems like everyone has heard about building muscle. Everyone knows that bulking is key to putting on size and getting cut. Bulky gains are the driving force behind many a weight loss diet, and a lot of people are starting their journey in the world of fitness with an eye toward gaining upper arm muscles. 

Triceps in particular seem like they’re a great way to bulk up your physique. Not only do they look great when bulked up, but they are also one of the main muscles blaze groups that are used when pressing your arms overhead. If you’re looking for ways to gain mass in your triceps then read on! There are plenty of tips and tricks that will help you achieve your desired results faster than others.


Start with the Basics

The first step to building mass in your triceps is to start with the basics. If you’re not consuming enough calories and protein, then you’re not going to have the muscle mass you want. Do not skip this step, or else there is no end to the cycle of failure. If you don’t eat, you won’t get bigger. Keep in mind that bulking is not about eating endless amounts of food and eating nothing else. It’s about eating a variety of foods in a sufficient amount. 

Make sure you’re drinking plenty of water. You can even put a few bottles of water in your fridge for easy access. You should also consume a protein shake immediately after your workout. You can also consume protein powder with your breakfast or post-workout. Try to consume 30 grams of protein within 30 minutes of finishing your workout. A good rule of thumb is to consume an additional 30 grams of protein every hour after your workout.


Eat Frequently

Too many people think that bulking is about eating every few hours. While it’s true that you want to eat every few hours during your training sessions, you want to eat more often during your non-training days. The goal is to consume a high protein diet, which means you need to eat every 2-3 hours throughout the day. 

If you’re struggling to consume enough protein on a daily basis, then a protein shake post-workout is an excellent option. Consume complex carbs in the form of whole grains and fruit. Complex carbs break down into glucose, which is the body’s main source of energy. If you’re consuming simple carbs like white bread or sugar, then you’re not consuming the necessary nutrients for building muscle.


Train with Heavy Progression

A lot of people think that gaining muscle is all about lifting light weights and doing high reps. While this is part of the equation, it is not the most effective approach. The best method for building muscle, as any serious lifter knows, is by lifting heavy weights for heavy reps. 

If you’re a beginner, then your best bet is, to begin with relatively low weight and slowly increase the weight over time. You want to find that perfect weight where you’re feeling the burn but not over-taxing your muscles. If you’re a more advanced lifter, then you can use this to your advantage by increasing the weight over time.

Use a weight that you can complete at least 8 reps with, and then build on that by adding 1 rep at a time. If you’re not getting the results you want, then it might be time to change your training routine. While this is a common mistake among beginners, experienced lifters can also benefit from switching up their training.


Use Bands and Cable Machines

Do not be afraid of using resistance bands and cable machines. These are the perfect tools for building Musclesblaze, especially if you’re a beginner. Resistance bands allow you to perform unilateral exercises, which means you can target a single muscle group at a time. For example, if you’re wanting to build your triceps, then perform tricep extensions. 

If you want to work your back, then perform lat pulldowns. Keep in mind that you can also use resistance bands for bicep curls as well. When using cable machines, make sure you are doing the right exercises. If you’re trying to build muscle in your triceps but you’re doing curls, then that’s not what you’re doing. Change it up and do skull crushers, concentration curls, pushdowns, and other exercises that target the triceps more.


Don’t Forget About your Core Stability

As with any muscle group, your core is a huge part of getting bigger. Even advanced bodybuilders know that they need to make sure they’re doing core work to get the best results. Your core is very important in building muscle. Your abs are what protect your spine and help keep your spine erect. Without a strong core, you’re not going to get the results you want. 

There are many ways to work your core, but one of the best ways is with planks. Planks are one of the most effective exercises for building core strength and stability. You can do planks from a variety of positions, from a forward plank to a side plank. Planks can be done with a resistance band for added difficulty.


Take Breaks and Flexibility Stretches

If you’re not taking enough breaks, then you’re going to hit a plateau and get nowhere. It’s important to take breaks between sets and rest your muscles between workouts. Assuming you are only performing a couple of sets per muscle group, you need to rest one muscle group before you work another. If you’re pushing yourself too hard, then you will hit a plateau and not get anywhere. 

If you’re not taking enough breaks, then you’re going to hit a plateau and get nowhere. Another important part of bulking is to keep your muscles warm by performing light cardio or by performing stretching exercises. If you’re not doing so, then you’re not getting the full benefit of your workout.



You can gain mass in your triceps if you start with the basics and eat frequently, train with heavy progression, use bands and cable machines, don’t forget about your core stability, and take breaks and flexibility stretches. You can also work your core by performing planks. 

However, if you’re not taking enough breaks, you’re pushing yourself too hard, and you’re not doing so, then you’re not going to get the results you want. In addition, you need to keep your muscles warm and perform light cardio to reap the full benefits. Finally, you can gain muscle mass in your triceps by starting with the basics and working your way up.