Explosive Triceps Growth for Big Arms

Build Big Tri’s With T.N.T. Training

You’re probably wondering, what is neuro training? Is this a new thing? Not really. Neuro training is simply training using more of your mind in order to spur your muscles into growth.

I see too many people simply going to the gym, lifting heavy objects up and down, with no tempo control, using poor range of motion, not really even knowing what they are doing, or why. And they are missing out on a huge part of the muscle-building equation.

Arnold Schwarzenegger was a huge believer that the mind could be used in several ways to improve the quality of the training and performance of the athlete, and his theories have been proven time and time again over the years.

That’s where this T.N.T workout comes in, to help you maximize your time in the gym by stressing the mind-muscle connection in ways you never have before.


  • Visualize all of the exercises listed below before you start. Imagine using perfect form, squeezing each rep.
  • Slow down your tempo. Perform a 3-second eccentric (lengthening of the muscle) movement follow by another 3 seconds concentric movement (shortening of the muscle)
  • Squeeze all movements for ½ to 1 second at their prime flexion
  • Flex your triceps after every set for 3-4 seconds and keep them flexed until you relax them
  • Stretch your triceps after every set
  • Lower the weight you usually use for these exercises by at good 30 percent
  • Drink at least 20 ounces of water before you head into this workout
  • Increase the workload as you go lower in reps.


Exercise 1: Smith Machine Close-Grip Bench Press

Sets: 4
Reps: 15, 12, 10, 8



Exercise 2: Decline Skull-Crusher

Sets: 4
Reps: 20, 15, 12, 10
Tip: If you don’t have a spotter, put the decline bench on a low cable pulley and perform exercise from there

The 12 Best Lifts for Bigger Arms


Exercise 3: Overhead Rope Extension

Sets: 4
Reps: 25, 20, 15, 12
Tip: Overhead Low Pulley Rope Extensions – Attach a rope in a low pulley and stand on a bench so you can control the movement and not jerk your body around when it gets hard


Lying Triceps ExtensionsExercise 4: Straight-Bar Pushdown

Sets: 4
Reps: 30, 25, 20, 15

Alex Carneiro

Alexandre Carneiro is an IFBB Pro Physique athlete, kinesiologist, nutritionist and coach. An Optimum Nutrition sponsored athlete and certified ACSM trainer. Born in Brasilia-Brazil and raised all around the world, Alexandre’s knowledge and passion for fitness extends from the physiological adaptations of ergogenic aids to the biomechanical form of the body and it’s structure. As an international fitness icon he develops and trains athletes and individuals world wide and shares his knowledge fortraining, nutrition and supplementation around the globe. Feel free to contact Alexandre anyway on the following sites: Twitter Facebook Instagram Official Website

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