How to Get Bigger Triceps in A Month

Have you lost hope in developing bigger triceps? Are you bothered about getting bigger triceps? Is there no change in your muscle mass after several hours of working out in the gym? If you are wondering on how to get bigger triceps, it is not as hard as it may seem.

I once had to deal with the same questions, when I was worried about not seeing changes in my muscle mass.I decided to put up this write up to encourage you, to tell you not to give up.

I have been there and know exactly how you feel. Your dreams will come true; you will just have to sacrifice a few things to achieve it.Your triceps are bound to grow when you subject them to exercises consistently and when you eat the right diet.

​Also, it is important that you invest on the right adjustable dumbbells. Before buying, check if your equipment has safety features such as a plate-locking system, space-friendly and most importantly, affordable for home use. 

Triceps which take up to 75% of your arm mass, are a thing a joy if they are well built. Your biceps makeup the remaining percentage. I have seen a few people concentrating on just their bicep while ignoring the greater part of their arm - the triceps.

Grab a cup of coffee and relax, as I show you how to get bigger triceps in a month. Yes! You heard me, a month.

What You Will Need to Achieve Your Goal

What most people have failed to realize is you, can’t have the weight of the hip hop artist Whiz Khalifa - no disrespect to him, and expect to have arms as huge as that of Arnold Schwarzenegger, because you have made the gym your home.

No! It doesn’t work that way.You have to wake up from such dreams because they are unrealistic. The way it works is quite easy as ABC.

You have to be very dedicated and consistent in your program if you want to achieve your dream triceps.

  • Having a timetable will enable you to know what you program you have on each particular day and will help you to be better focused.
  • You will need a form of encouragement or catalyst to boost your workout rate. My catalyst is usually a good music playing as I hit every area of my muscle.
  • ​To gain a considerable amount of triceps, you have to add a reasonable amount of pounds if you want to add two inches on your arms. So you see how where you have been getting it all wrong?
  • ​For every inch of muscle, you want to add to your arms, you will need a considerable weight gain of 12-15 lean mass. So it invariably means, the higher the lean mass gain, the higher that figure.
  • Triceps are noticeable and enviable especially with proper training. Formally, triceps are known as brachial muscle. They have a total of three heads – long, medial and lateral. When doing exercises, it is advisable to aim at each area of this muscle.
  • To effectively increase the muscle mass of your triceps, you have to do different types of exercises.
  • Another important aspect is your dieting – it should be mainly for muscle mass building. You should make a cut down on carbohydrate consumption but increase protein intake.

For the gym equipment you will use, a dumbbell, a bench, barbell, Curl bar just to name but a few to get your dream arms.If you are disciplined enough to follow the programs, I will list pretty soon, your question of how to get bigger triceps will be evident in your physique.

But you have to know that genetics also have a role to play in determining how much bigger your arms can be.Nevertheless, when dealing with this kind of specialization program, the amount of work you put will considerably be higher than other parts of your body.

Workout Program

For this workout to be effective, your dedication and discipline are very important. Below is a routine I implore you to follow. The goal is to warm your body up while focusing on your arm development.Before we start properly, there are a few pointers you should know.

  • It is advisable you use the same weight for each set you do.
  • You should increase the weight if you notice there is an increase in strength during your workouts for this one-month period.
  • ​You should not rest too much after each rep. One to two minutes is ok.
  • You should take a day to rest, to enable proper recuperation and formation of lean muscle.

In this work out, you are going to work three times a week. Mondays, Wednesdays, and Fridays are the days of the week we will be working on this program.

But before you start properly, as I highlighted earlier about working out other parts of the body, that is exactly what you are going to do first on Mondays and Fridays.

Monday & Friday

                 Three sets of 8-12 reps​

  • ​Barbell Bench Press - Medium Grip

                 Three sets of 6-10 reps

  • ​Chin-Up

                 Three sets of 8-12 reps

  • ​Seated Dumbbell Press

                 ​Two sets of 8-12 reps

  • Standing Calf Raises​

                Two sets of 12-20 reps​


After the whole body routine highlighted above, the next in line is your arm. You are going to give much attention to your arm during this training.


Dumbbell Bicep Curl

​Five sets of 12-15 reps

Seated Triceps Press

Five sets of 12-15 reps​

​A few tips

  • You can do the Standing Dumbbell Bicep Curl in alternation, or you can decide to curl both dumbbells at the same. It all boils down to personal preference. As for me, I do the alternating style because I usually feel more contractile power to my muscle.
  • To achieve the seated dumbbell triceps extension, you will grab one bell of the dumbbell with both of your hands, lower your hands in a timely fashion while your elbows are pointed towards the ceiling.
  • ​The Dumbbell Bicep Curl and the Seated Dumbbell Triceps extension should be done in superset fashion. You should do a set each without much break of the standing dumbbell curls and the seated dumbbell triceps extensions. This is known as one superset.
  • ​I would advise you should not go below 12 reps; it does not matter if you lower the rates to achieve the reps goal
  • ​Never go below 12 reps on these exercises. If you have to reduce the weight to get the reps in, then do it.
  • Forty-five seconds to one minute is enough to recuperate between each superset.
  • NO matter what, you should not exercise to muscular failure.


Barbell Curl

Five sets of 5-8 reps

Lying Triceps Press

Five sets of 5-8 reps

More Tips

  • Wednesday is all about heavy weights. The goal is to use as much heavy weight as you can without sacrificing god form.
  • Your rest period is not like that of Monday workout. You are allowed to rest and recuperate as much as you can before you start the next set.
  • I will implore you to increase the weight with each Wednesdays. The weight used should not be the same as the previous or next Wednesday.

Friday Arm Specialization

Preacher Curl

Three sets of 8-12 reps

Cable Rope Overhead Triceps Extension

Three sets of 8-12 reps

Some guidelines

  • Before you begin your Friday workout, you should first do the Friday workout highlighted earlier for the rest of your body.
  • You should rest for approximately 90 seconds between sets.
  • ​With the aid of the Scott or preacher bench, and a barbell/dumbbell, you should do the preacher’s curl.
  • You should do all sets till you have a temporal muscular failure.


Also, your diet is very vital in all of these exercises you are doing. You need to make a significant gain in mass to get great result.

This list is very important to me as I always able to add huge amount of triceps on my arms, and I know it will work for you too.

I hope you enjoy every bit of this article and some of your questions were answered.If you have any question, feel free to ask​

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