Build Your Triceps Faster: The Science Simplified

Timestamps:
0:00 Intro
0:30 Part I: Compound vs Isolation
6:29 Part II: The BEST Triceps Exercise?
11:51 Part III: Training Recommendations + Final Words

Beats:

References:

[HouseofHypertrophy]

Read more for timestamps, a small correction, and additional thoughts about some of the info in this video (including discussion on stretch-mediated hypertrophy).

Timestamps:
0:00 Intro
0:30 Part I: Compound vs Isolation
6:29 Part II: The BEST Triceps Exercise?
11:51 Part III: Training Recommendations + Final Words


A small correction (at 6:35): I said the researchers recruited 21 men, but it was actually 14 men with 7 women.

[raghavsomani]

00:02 Training with compound and isolation exercises impacts triceps hypertrophy
02:07 Bench press grows lateral head better than skull crushers.
04:10 Compound exercises contribute to triceps development.
06:18 Overhead extensions lead to better long head hypertrophy
08:22 Different tricep exercises target specific regions of the muscle differently.
10:33 Alternating arm training may improve tricep hypertrophy
12:41 Overhead extensions may offer better triceps stretch compared to push downs.
14:50 Isolation movements tend to produce more favorable gains for triceps than training push downs alone.

[JayDKay]

It's great how many science based fitness channels there are on youtube now, but I don't think anyone explains the research as well as this guy. Even the conclusions he infers that aren't supported by evidence yet are always so reasonable and well thought out.

[kaedehitoshi]

house of hypertrophy changed my lifting routine to the highest point, love this channel

[natedross-mt]

I've come to this conclusion myself after some time trying different tricep exercises. I love tricep push downs but it cannot compare to the arms being raised above the head and doing a tricep overhead extension/skull crusher. Happy to see this video confirm what I've been feeling.

[kharnage_]

One of your most well produced videos yet and I'm only 2/3 of the way done watching.

Well done.

[unicorn]

I've been going to the gym for 10 months, spamming biceps. Now I see everyone was right about triceps making up 2/3 of your arm and JUST YESTERDAY, I started my program with triceps.


You are truly a god sent ❤

[ЭльмарИдрисов-гэ]

Imo, one big missing exercises from all these triceps growth studies is (weighted) dips. One of best chest and triceps builders. Would love to see some day how dips compare to scull crushers.

[blazinchalice]

This channel is right there next to a certain short king's channel as the best on YT for hypertrophy science

[Mmmmchocolate]

Geoffrey verity Schofield said that focusing more on over head extensions blew up his tris.

[rjrjrjrjrzjjzjz]

thanks for this video, youre the greatest youtube channel talking about hypertrophy bro

[joedebby]

Always a great day when HoH drops a new vid 🔥🔥🔥🔥

[guilhermealvesrodrigues]

perfect timing, thanks house of hipertrophy 🙌🏻🙌🏻❤

[vik]

Wow I am impressed with the quality of your video. Everything is top notch; editing, script, narration, visualization, ..., you name it. Thanks for creating this, you rock!

[erikschubert]

I like the new animation elements you sprinkle in.

[michaelblack]

Dumbbell tricep kickbacks have been the best exercise for me when it comes to overall tricep growth.

[thecoconut]

I never understood why tiktok influencers make fun of people who are science based lifters and use literal science and genuine research to get huge. I think science based lifting have helped me get big. And Mike Mentzer was a science based lifter yet everyone made fun of him

[asdfgwqretweydcscx]

nice video bro! i love overheards, i only use to do pushdowns, and once i started doing overheads, and started liking it, my triceps grew rapidly. so your speaking facts!

[MrOrthodox]

What I got from this as a street workout enjoyer - pushups (and/or close grip pushups) for the lateral head, into bodyweight skull crushers on monkey bar for the long and medial head, gotcha thanks.

[AdrianoMTomas]

Theee knowledge in thisss😩😩🔥🔥🔥🙌🏿🙌🏿🙌🏿❤❤❤🙏🏿🙏🏿🙏🏿🙏🏿