Best Tricep workouts Best triceps workout program bodybuilding workouts exercises routine

[stshill1]

i usually follow my own regimen since it works well for me, but i still find myself watching your videos just for kicks on the side. Just wanted to say, you're good at what you do. very informative and you keep it from being dull.

[AvidHobbyist]

it's fascinating to see that even when other bodybuilders have a similar bf %, the pronouncement of your muscles are significantly more defined and angular; resulting in the most incredible physique I've ever seen. victor, do you attribute these qualities to your particular training methods? (i.e. using "manageable weights", mind-muscle connection, etc, rather than using exceptionally heavy weights) or is it the matter of finding the proper techniques and exercises to "mold" the muscles?

[vicsnatural]

@AvidHobbyist I attribute it to a lifestyle and diet that keeps me lean continuously.What one is praised for in society is criticized in competition.I am natural , so there is no water retention ever and there is no off season.The angular look is a result of being natural. As compared to drugged bodybuilders who look full all the time.  I attribute it to a certain lifestyle and strict training.I don't think it is better looking per se than other physiques but just a consequence of my lifestyle.

[Univox68]

Hi Vic. Are you familiar with Scooby on YouTube? I was curious what your thoughts are about his bodybuilding because you both seem to have very similar outlooks on bodybuilding. And i have great respect for you both. Like you said, we're all in this sport as a family.

[vicsnatural]

@Univox68 I actually think Scooby is cool.

I will be the first to say- I enjoy his wit. He is a good communicator, seems to have a gentle spirit as well. I think he does a good job. He also seems like a gentleman.

[BoneCrusherJiuJitsu]

how many sets reps warm up or finishing up???

[vicsnatural]

@BoneCrusherJiuJitsu

2 lighter sets to begin just to get the feel of the movement and warm up the body- 5 total sets or attempts. Vic

[BoneCrusherJiuJitsu]

@vicsnatural and about how many reps?? and by the way your triceps are very nice and sharp looking

[vicsnatural]

@BoneCrusherJiuJitsu I like the rep range of 9 to 13-

13 with lighter weight and 9 with a bit heavier. About 5 sets as well. Peace, Vic

[derrty42]

it's good to know that I was on the right track with my workout routines and forms. thanks

[cibe9]

I've used this tricep exercise and it really gives you that extra burn. And I also agree with doing it first. Good work Vic.

[LeBronForTheWin]

I just wanna get this out there. YOU ARE FUCKING AWESOME. You're my body building idol because you strive to help anyone who asks you anything, you're extra nice, you know your shit more than 95% of personal bs trainers out there although I've never tried working out with a trainer because why would I do that when I can learn and do it on my own? your build is NATURAL, and to top it off, you care about ppl's health (intros for every vid). Just liked your page on fb, loving it! not McDonald's

[Austoidx]

This is by far my favorite tricep work-out! My arms never felt so strong and it's only been 1 week. Thanks for the walkthroughs.

[Ironman1968ful]

I really appreciate your instruction. It's very clear and imformative. It also corrected the way I was doing the tricep extention. Thanks and hope you come up with more here in youtube. God bless you man!

[coachalalate]

hi man, u know?? with all the respect, u have a great body, i started to work out 3 years ago, and i don´t have a great body like u. however my doubt is the next. My personal trainer says that if i work out a lot, i need to rest too, for example if i train 3 months, i need to take a week without exercise in order to increase my muscles. Is that correct??. Also since i began with the exercise i´ve not had a diet. Is that important.? `Thanks for your videos and greetings from Mexico City

[vicsnatural]

@coachalalate

I do agree with your trainer- rest is very important- so is nutrition. Many people refer to diet as calorie restriction- bodybuilders and people who train with weights refer to "diet" as intake and the quality of the food. "Diet" basically means your intake-people who train aren't concerned about eating too much- they are mostly concerned with food quality. Vic

[noavaro]

hey victor

first of all u r doin an excellent job here!!

I've been workin out for about 3 years now... and never had a better pump before...fantastic exercise...!!

keep goin

[viNCeSkillz]

Boss looking body! gj dude

[EFD205]

Thanks Vic

[Serenity4art]

You have one of the best physique man. Love your triceps, they look like something straight out of an anatomy book.

[abalabama1]

ur body is amazing, any idea how to stay ripped with a low bodyfat ?

[brosoro2]

Oh man your workout's are the best :)

[HevyToy]

how tall are you?

[vicsnatural]

@HevyToy

Hi friend- 5'9"



[johnnypalermo1806]

ur awesome bro! ur vidz help alot

[MrJiky89]

i like ur deltoids..how u do that?

[vicsnatural]

@MrJiky89

Hi friend- I have some delt videos up here for sure. Vic

[DesiGammer]

Hey Vic..Greetings from India!!...you look Great in this Vid!! Keep it up and thanx for sharing!! :)

[fawnknudsen]

I like the slow movement and the range of motion, I do kickbacks the same way, but I will try this variation, it looks neato!

[Livian2424]

Yes is very good :)

[MrJiky89]

should i put on more weight after each set?

[vicsnatural]

@MrJiky89

Add a bit as you go-try to maintain good form , but keep adding as you go through your training. Vic

[MrJiky89]

@vicsnatural aite..thx vic

[MrUfinished]

you are great vic, thanks for uploading these videos

[inshapeforsummer]

Great video, tried this out at the gym today much better than overhead extensions.

[kinstler666]

hey Vic just wanted to know,you say in the link that its icing on the cake to do this exercise after some heavier movements have been done,but at the end of the vid you say do them last.before or after? ps greats vids btw.cheers

[vicsnatural]

@kinstler666 I do them last - after triceps or another exercise.

[vicsnatural]

So the debate ensues about eating. I am delighted to put up any posts that stirs debate. It is good to have a different perspective from everyone. However, when it comes to eating. The debate as I see it is which is more important eating "right" or training. There is a great understanding between men and women that I believe we can all agree, "garbage in - garbage out". This goes for the mind - and the body. It is not a judgmental statement it simply elementary. Love your body- Peace all,Vic

[joeyoner1000]

At what point in the set should you do the change up? Thanks!

[vicsnatural]

@joeyoner1000

You know it when it hits you. You can almost feel that you won't be very successful at more of the same reps, so you want to change up while there is still some gas in the tank. You just feel for it. I trust you'll know when. Vic

[Estigmax]

is This exercise is best for the tricep?

[vicsnatural]

@Estigmax

I say press downs are the best - Vic

[PunjabiKilla1]

Hey vic do you prefer slow and controlled movements for every single body part?

[vicsnatural]

@PunjabiKilla1

I do- it has allowed me to have a certain amount of mastery over the weights that I feel I couldn't have had otherwise. Vic

[raulrodenas1]

You are the man! I always had the idea of working out with slow movements and concentrating to perfection, but it was hard to follow with all the other type of feedback that I was receiving from other trainers, but when I saw ur vids I immidiatly identify myself with your workout. This is not just training this a a better way of life. Btw sorry for my gramer i'm guatemala english still not perfect. Peace brother

[45682s]

really nice triceps!!

[Toops144]

Even without using any weights could feel the arm fatiguing. Can't wait to try it out properly with weights tomorrow - I just know this is going to be an amazing exercise! Cheers man

[MrANCHOVIES2]

never seen this tricep routine before ! gonna give it a go , cheers....

[555555556243]

very nice......

[Yaldaify]

does food has any effect on working out ?

like when you do triceps what do you usually eat?

[vicsnatural]

@Yaldaify

Anything you put in your body has an affect on you. There are positives and negatives. So simple. Put more positives in, bette results out. I eat nothing different per body part if that's what you are asking. Do you mean- do I eat fish on triceps day or chicken on biceps day. No. But I'm diggin this - you may be onto something. I love your creativity - but no. Eat same for all body parts. Peace, and Love Vic

[TheManiac1994]

nice body man!

[MrForgottensniper]

omg 3 months and i went form 15 to 16 1/2. love you man im 15

[mrOosamoO]

godbless u mate nice vids peace up forom Egypt!

[soullessSiIence]

Gotta try it tomorrow.

[CrimsonSuperNova]

You look like a guy out of a comic book... Superman to be precise. Well, no suit so Clark Kent actually.

[godabasha1]

thnx mr costa

[vicsnatural]

@godabasha1

Not so formal friend- Vic is good with me.

[HerculezOnDope]

Yo vic. How often do you train? and for how long? and do you train your tricep one day, and your bicep another, or? thanks. love your vids!

[vicsnatural]

@HerculezOnDope

Hi friend- training these days 2 on - 2 off. I need the rest. Duration about an hour. Here's what I have been doing day 1 back and bis and abs , day 2 chest and triceps, calves day 3 and 4 rest , day 5 dead lifts(new to routine) abs and calves, day 6 legs and shoulders

[xCiRNE]

I couldn't find a video about chin-ups, so I'll ask here.

I'm not sure what it's called, but when you put your arms in a wide stance behind your head, and pull yourself up so the bar comes behind your head. I'm having should joint pains when doing it. Should I continue that or no ?

[vicsnatural]

@xCiRNE

No reason to continue to do something that feels injurious- remember , it's called bodybuilding. Peace, Vic

[14amritanshu]

@vicsnatural i am a beginner nd liitle overweight i really need a workout chart that helps me to burn fat but as well as gain muscles

[vicsnatural]

@14amritanshu

Anyone who offers a chart doesn't know what they are advising. You should understand that eating is important. You should not be eating white flour, sugar, sodas, or fried foods, or processed foods. This advice trumps any chart. Then do some light bodybuilding to get the feel of what it is like to utilize your body in various postures. Go slow. There are ample products offered on my site that can help you. However, this advice I gave you now is about 90% of what you should do.

[rizk16]

I like the way this guy explains....what to do and what not to do. Awsome demonstration.

[theYANGSHIM]

how many reps do u reccomend for biceps and tricpes?

to get fast maximum results?

i do 5 sets for both arms, but have no idea for reps

thankyou

[vicsnatural]

@theYANGSHIM You want to find a weight that you can do 15 on the first set- but that 15th rep should feel like- that's it- pleasantly painful. Then the next set- progress slowly with weights, perhaps the same sensation on the 12th rep, and so the story goes. 5 sets should do it- however, each set is to failure. Peace, Vic

[mclar050]

What is you BMI, your defintion and seperation from your soulder to your bicep is incredible, thats wat I want t strive for.

[vicsnatural]

@mclar050

No idea on the BMI-haven't had checked- thanks for all the kind comments. Peace, Vic

[PhoenixArmor]

I'm confused Vic. What weight do you use personally? I'm not sure if I should increase weight or train till failure with higher reps and low weight.

[vicsnatural]

@PhoenixArmor

You got it- because it is a bot of each- working to failure but constantly challenging yourself to ad weight- the key is to USE GOOD FORM, MASTER THE WEIGHT, WHEN YOU CAN DO 10 ON THE LAST SET, IT'S TIME TO MOVE UP IN WEIGHT, MASTER THE NEXT WEIGHT.

PEACE, VIC

[PhoenixArmor]

Hey Vic, what weight are you using for this exercise?

[vicsnatural]

@PhoenixArmor

I THINK IT'S 15 OR 20 LBS. VIC

[nadeg05]

Hey Vic

Do you recommend cardio for someone who has a goal of gaining as much muscle mass as possible ? I stopped cardio for several months but i lost pumps and i noticed my recovery inbetween sets took longer then usual. I am doing cardio currently but limited, Let me know Vic, your videos are very good thank you so much for them!

[vicsnatural]

@nadeg05

WE SHOULD ALWAYS LOOK AT CARDIO AS CONDITIONING AS WELL AS WEIGHT LOSS- WHEN YOU ARE EATING RIGHT AND TRAINING HARD- CARDIO BECOMES LESS OF A TOOL TO LOSE WEIGHT AND MORE OR A TOOL FOR CONDITIONING. I DO LIMITED CARDIO 15- 20 MINUTES AT 4MPH ON TREADMILL AND I ALSO WALK ABOUT 3MILES PER DAY- SLOW PACE-

BUT YES, WE ALL NEED CARDIO TO A HIGHER OR LESSER DEGREE, BUT WE ALL NEED A MIN NO MATTER WHAT SHAPE. VIC

[CosmicExile]

I just want to say I read through the comments and think it's great you take the time to respond. You really do in my opinion have the perfect body. While big, you're not bulky and have very lean defined muscles. Reminds me of Rambo! Excellent philosophy, excellent videos. Thank you

[vicsnatural]

@CosmicExile

THANK YOU , PEACE, VIC

[musicplaylistrepeat]

can someone explain that pumping iron feeling? i dont get it. is it supposed to be good or bad?

[vicsnatural]

good- it's the best- Vic

according to Arnold the pump " feels like your muscles are on fire and they're going to explode".

[MrChopin2]

i workout every day 3 sets is it wrong ???

[singbro]

do you have a shoulder workout, cause u have got really nice shoulders XD

[heathybro]

one if not the best tricep exercises ive ever done

[SuperGreedz]

how often should i do this and ho many sets and reps??

[vicsnatural]

Hey from Vic- Once or twice per week- 4-5 sets. Vic

[THKShim]

would it worsen your muscles if you worked out even if your arms were sore and tired, but able to do a couple of sets?

or does it make it better?

[vicsnatural]

My opinion - yes more destructive than good. Take it from someone who has done that- Peace, Vic

[GoLAcityFD]

i felt the burn =]

[GoLAcityFD]

thank you for the great pointers will look forward to doing these exercises tonight! and to get back to you!

[spiceb2008]

Hey Vic can yo do a video for "Oblique" muscles, those are very hard for me to workout

[tonywood25]

Hey Vic,

Great videos! I have learned more from your vids than the hundreds from magazines. (Although, I do like Reps!) I have seen dramatic results in just a few weeks, as I am somewhat simular to your body style. I have picked up the chicken, turkey, fruit, and water....presto chango! I plan to do an all out assult this winter/spring, from your vid instruction.

[Clifton100]

Hey man. Question

I'm wondering if you ever focus on just one muscle (tricep in this case) for an entire 30 min or so workout?

Or do you always include other muscle groups in you're workout?

[vicsnatural]

Will only spend about 20 minutes these days of work max

[hlahornstaberlizer]

sweeet ass body dude, so ripped

[Leanthraki]

Hi Vic, I tried this exercise for the fist time last night and thought it was excellent, I can really feel it working my triceps - up until now I've been doing cable pressdowns/close-grip bench presses/bench dips, but from now on I'll definitly be doing these extensions, thanks and keep up the good work!!

[vicsnatural]

@xTSRichardsx Man- I don't know whether to thank you or delete the comment- No need man, I am nearly 40 and a dad- can't do that to myself-I don't have to be the biggest guy in town- this is all I got and I try to get it better every day. Peace, Vic

[armil365riza]

I'm on a cut. Would the 20rep work well for a guy on a cut?..as well as someone who is on training for mass?

[vicsnatural]

@armil365riza

Sure - depends what you are going for - go for a feel not a number- For combo size and shape I would say 20 is on the high side- I would reduce reps by 10% min , this means subtract 2 reps and add 10% weight. Try this and see what happens - I just have a feeling. Peace, Vic

[robynr1]

@vicsnatural I want to know if this exercises that you shown in this video and the triceps extension at the cable is enough for a complete triceps workout .appreciatte your effort

[robynr1]

@vicsnatural i want to know if it's enough to do those exercises in this video right here and the triceps extension at cable presented in another video of yours for a complete workout for the triceps.Respect man I appreciate your effort

[vicsnatural]

@robynr1 Thanks so much - you can do pushdowns- and one other exercise for triceps- The pushdowns are pretty essential- but any other of your choosing might be a good complement. Peace, Vic Happy New Year

[zakolebalsya]

Dear Vic,

when I doing that training - there is a pain in shoulder.

Any suggestions?

By the way, thanks from Russia - i've gain 4,5 kg of dry muscle-mass - by your trainings :)

[atlmycity2]

IIght now will this rip your triceps up in 2wks!?

[300073605]

is that actually the weight you use??? wouldnt you do a lot of reps..

[vicsnatural]

@300073605 Depends- usually_ if I do it after pushdowns - yesPeace, Vic

[300073605]

@vicsnatural so whats your opinion is it better to do a lot of reps or 8-10

[DMKY12]

Thnks Vic!!

[vicsnatural]

The dvd includes a workout for home- Thanks for asking - All the best Victor

[royaledaras]

what should i do for gaining mass....should i go with heavy weights and less repititons or less weights with more repititions...plzz reply....

[vicsnatural]

My training is different- learn mastery and then adding mass is as simple as increasing the weight and food intake- mass is easy - but quality mass- ahhh- that's what we all want- my training is mass with a razor's edge-

[matperry65]

awesome shape vic

[vicsnatural]

Thanks for the props, Vic

[kohrter69]

hey can i ask how u eat? lots of fats and calories? or lots of calories low fat?

[vicsnatural]

fish- chicken - griled or baked mostly- veggies, whole grain breads- no fried foods and nosugar or alcohol- othing processed and nothing with bleaced flour- Peace, Vic

[jason6549]

what sort of weight is this u are using in the one arm tricep extension?

[vicsnatural]

I think it is a 20- Peace, Vic

[b10ilal]

the first exercise dat he is doing when i perform it i fell it in my shoulder jointt and it hurts not takin anythin away from the exercise its a very gud xercise for outer tricepss but can u tell me vicc wat should i do any alternative xercise maybe....

[vicsnatural]

got some otehr tri movements here on youtube- Check em out Peace- Vic

[dragonbut]

This dude is big and very well balanced, I would love to find out what he eats and what kind of cardio he does, also just 1 question, do you do all your movement in this slow, control manner? its hard to keep it slow and as the weight gets heavier I tend to compound my movements...

[Kannacke]

no, not as slow as him. I think he's just doing them that slow to show you the movement. You should do it like about at 2:05.

[vicsnatural]

yeah- you're right- Peace Vic

[vicsnatural]

Thanks for the compliments- Mostly in this fashio- I may move a bit faster from time to time- bt not much- actually when weights get heavier I tend to move slower not on purpose- but with this form - it is almost impossible to move faster- Vic

[trackl3gs]

his triceps are orgasmic

[naheeeeeeee]

hey nice triceps u got.

i will do this exercise first and observe how the momentum is throughout my workout.

thanks!

[dtru1222]

the reason people do this exercise last is because its an isolation movement and most people want to get the compound movements done first

[willshireman]

Yep it sure is a werid feeling

[bulkful]

Hey Vic, Would you suggest adding weight each set of these?? I usually add weight each set and lower reps by 2 each set. Also, Should the change up be done as a separate exercise or as one? Thanks very much! I appreciate it. :)

[fake1009]

did you usually use 10 lbs for tricept extensions?

[Lossforwords78]

Hi Vic. My triceps have improved dramitcally with the exercises above, weighted dips, close grip bench press, and skull crushers.

My upper triceps have improved dramatically, but the lower part of the muscle (right by the elbow) remains thin.

What can I do to add mass to that region of my tricep?

Your knowledge is truly appreciated.

[GrEaTeSt786]

the excercise hese showing in the vid will do just what u need..

[Lossforwords78]

Thanks. I actually started this format and super-set between the side extensions to the rear extensions. And I took Vic's advice on starting it first. All the larger exercises become more difficult afterwards.

[GrEaTeSt786]

you're welcome =)

[vicsnatural]

Sounds like good experimenting - Vic

[guitarded401]

Perfect form. You've perfected excellence. I've adopted your workout philosophy which has helped me tremendously in football. Not only sports, I feel much more confident in my own body, I feel much more active, and I've embraced a life of vitality and nutrition. I havent had any forms of fast food in a year and a half. Thank you Vic for improving the quality of my life :)

[vicsnatural]

I am so happy for you and grateful I could be a part of it all. Peace, Victor

Thank you.

[vox123fx]

ive worked out off and on for a couple years but my triceps are damn ripped man, i got them ripped f diamond push ups, 500 a day in sets of 10 at first, then 15, then 20, then 25. victor, after doing this workout ive felt the diffrence from other tricep workouts, similar, but this is a step up definitly. im glad i watched this video. its made my workout mroe enjoyable, and fufilling thanks

[Ando000]

damn sexy arms

[P8intball2xtreme]

hey victor is doing your whole arm by this i mean tricep,bicep,forarm on the same day and doing chest or back on the next day a good idea?

[josephhandsome1013]

it's not how heavy you lift, it's how much of it you actually do proper form! plus, he probably lifts A LOT heavier than that.. but for instructional purposes, he chose to use light weight in order to fully show us how to do it right..

[vicsnatural]

Again, manageable weights-

make most sense-

[vicsnatural]

Not trying to mislead- I use manageable weights- light or heavy means nothing to me per se- Manageable is a better word for what I am rtying to do . Peace, Victor

[DStat19]

he uses a light weight to demonstrate dumbass. that way he can do the excersize properly and explain it at the same time

[mindgames50]

its obvious its a demonstration, hes just showing you how to do it with perfect form, do it with as much weight as you want... as long as you can still keep the form hes showing you

[mindgames50]

hes demonstrating u fuckin idiot he does more workouts, abd more intensly in his real routine

[WorldSuperLegend]

Question, how many faces of the tricep does this work? Does he mention?

[WingdPuma]

everyone has their own method and what works for them.

Most people when give you advice, on diet and/or exercise, are giving you what works for the general.

[MrNickjonasfan]

ive been doing this workout for 4 days and ive senn an improvement in ma triceps its a good work out but im using 20 on each to it really works

[atlmycity2]

How many reps and set do you do?Im gonna start this workout tomorrow

[vicsnatural]

@atlmycity2 in the beginning as many as I can get with a without exceeding 20 times or so- If I can get more than 20 on first set - weight too light Peace, Vic

[atlmycity2]

@vicsnatural. Ok i have nothing but 20 pound dumbells if you go to my page im on week 4 now, tryin to get abs, my vid plays automatically when you come to my page. I want bigger biceps also, but i only have 20pound dumbells is there any other way i can cut up my biceps without heavier weight?

[DreeLulu]

WELL!!!!! I order his total pack .. Received some of it meaning I did not get his book. I have sent him 3 messages over the past 2 1/2 weeks to which he never responded..thought you should all know ...boooo hooo!!!

[lakerzfan007]

this guy takes the "Light weight Baybaaay!" quote to a whole new level.

[dunkingpro]

lmao, thats true, seems to be working well to

[yeonathon]

ROFLMAO

[kalikhalid06]

are these dvd samples? were can i buy the whole set???

[omgr0ckorz]

vicsnatural (.) c0m

[TheIrishMcLovin]

The light weight to failure goes against every trainers like Jason Ferrugia, Zach Evenesh, Vince Delmonte etc say about putting on muscle.

[vivalacan55]

well it looks like it works for him. im an 8-12 rep kinda guy.

[Bigblue091]

they r only using lightweight so they can show a more in depth demonstration

[TheIrishMcLovin]

In one of his videos he states he only uses light weights when he trains and always has, but hey it clearly works for him

[vivalacan55]

why do you use such little weight? i mean i now it helps out with form, but you look like you can get at least 15 reps using 40lbs with this tricep workout. i mean whats the point of doing 20+ reps to failure with such little weight?

[prettyprince567]

well...look at his body lmao if i can get a body like that with light weights then fuck yes ill use light weights

[StayWellYouKn0w]

Reference:

watch?v=O46Vb5umKrE

[ToM2CoOL]

make some new vids please!