Diet: Eat an hour and a half before training, drink about 250 ml of water during training, and drink some protein powder or muscle powder and whole wheat bread after training. Training method to promote triceps brachii: The shocking effect of this training method on triceps brachii is incomparable to any other training method. Even you will be surprised by the rapid growth of triceps brachii. As we all know, only by taking diversified training can we get the maximum muscle mass. The triceps brachii training method introduced here follows this principle and combines high-frequency rope training with low-frequency dumbbell training. Some bodybuilders may find it incredible that the triceps brachii should be trained in the 18 group, because they think that the triceps brachii is a small muscle group and should be cared for. 12 group training is enough, otherwise it will be overtrained. My answer is: it is not enough to train only a few groups of triceps brachii. I need to stimulate it constantly and persistently. In fact, triceps brachii is one of the most powerful muscle groups in the body, which can help deltoid and pectoralis major to complete their movements better, thus doubling your weight. And such a perfect combination of strength can't be practiced only by 3-4 times. You must train it from different angles, stimulate different parts of it, and use different training movements and weights. Triceps brachii training consists of six different movements-four high-frequency rope exercises and two low-frequency dumbbell exercises. This training is to avoid any muscle fiber of triceps brachii being missed. At the same time, I arranged the training of triceps brachii on the same day as pectoralis major and deltoid muscle. The purpose of this arrangement is to ensure that there is enough energy to train pectoralis major and deltoid muscles. Some people may say that this will overtraining the triceps brachii, but I have never encountered such a problem. In fact, the recovery ability of triceps brachii is quite good. This arrangement will give triceps brachii a full "warm-up exercise" to prepare for high-intensity training. All triceps movements are fully extended. This will better stretch muscle fibers and achieve peak contraction. In addition, I don't want to exhaust every group of training, because if each group always reaches the limit, then when you do the last few times, in order to complete the prescribed number of times, you can't avoid sacrificing standard movements to complete the training, which is a big taboo for bodybuilders. The following is the training plan for triceps brachii: Exercise 1: Stand in a V-shaped posture and press down the handle: the movements must be standardized, and you can't shake your body back and forth or press down the rope with your body weight. Only use the strength of the triceps brachii, try to let the elbow clamp the body, the range of motion should be sufficient, and the bottom should be contracted at the peak. I don't use the pyramid weight gain rule, and each group uses the same weight (3 groups ×30 times). Because of the number of times, each group can feel as if they are training with thousands of pounds in the last few times. Exercise 2: Sitting posture, one-arm dumbbell flexion and extension: I like doing this exercise very much, because I can feel all the pressure concentrated on the triceps brachii. Use a lot of weight when practicing, and each group only does 6-8 times. Do not do peak contraction, because the purpose of this exercise is only to increase the volume of triceps brachii. Action essentials: Lift the dumbbell over your head with one hand, make your arm close to your face, control the dumbbell to slowly descend to the other shoulder behind your head, and keep your elbow abduction. Exercise 3: The diagonal rope bends back and stretches back: This is another high-frequency training, 30 times in each group and 3 groups. Lie on the inclined plate, grab the rope from head to back, feel the pressure on the triceps brachii, and don't let the elbow sway forward. All-round movement and peak contraction make triceps brachii feel burning. Exercise 4: Bend over and stretch after holding the bell with both hands in sitting position: This action is heavy, and the number of times is reduced accordingly, 6-8 times in each group, and do 3 groups. Hold the dumbbell with both hands, palms up, arms straight, put the dumbbell on your head, and then control the flexion and extension movement. The position of the elbow joint in this exercise is not important, because the weight of the dumbbell has put a strong pressure on the elbow joint and it is impossible to move too much. Similarly, because of the heavy weight, it is almost impossible to achieve peak shrinkage. But it is very important to make the triceps brachii congested as much as possible when doing exercises. Exercise 5: Stand with the V-shaped handle and bend back: Keep your body straight, hold the V-shaped handle with both hands from head to back, and keep your elbow joint fixed. When the upper arm bends to the bottom, you should feel the whole triceps brachii stretching, and when the upper arm stretches to the top, it will have a peak contraction. This exercise is also 3 groups ×30 times. Exercise 6: Bending and stretching of the arm of the curved bar barbell: The effect of this action is the same as that of Exercise 3. Curved bar is used to relieve the pressure on wrist and stimulate triceps brachii to a greater extent. Try to avoid pulling your elbow forward during practice. All-round movement, peak contraction.