Gain tricep mass

In general, you must first build triceps mass before you can refine it. If one of your primary training goals is to add mass to your triceps, it's a good idea to train them first in your workout. When you train them after chest or shoulders, you've already partially exhausted them, so you aren't able to target them as effectively for mass building.Training triceps before biceps or back can prove to be more effective.

Close-grip bench press. The close grip bench press is one of the best mass builders, as it allows you to use a decent amount of weight and target the triceps at the same time. Form is crucial.Often, people let their elbows travel out way too far. This can cause injury and reduces the effectiveness of the exercise.Instead, keep your elbows in close to the body to keep most of the stress on the triceps. When you bring the bar down, don't bounce it off your chest. Press the bar up with a controlled but explosive movement. At the top, hold the peak contraction, forcing your triceps to contract.When you go too heavy with the weight, you tend to recruit chest and shoulders and reduce the amount of work your triceps do.

Triceps press-down.

This is an excellent warm-up exercise to pump blood into the triceps.Its better to Keep your weight moderate and your reps high.

EZ-bar triceps extension.This exercise is also a capable mass builder. My preferred method is to perform them leaning against an incline bench set at 10 to 15 degrees below vertical. Sit against the seat, then scoot up so that the bar can extend over the top of the bench. Lower the bar until your elbows are bent to about 90 degrees, or until you feel a good stretch in the triceps. It's important to include at least one overhead movement when you work triceps, because this allows for a greater triceps stretch than other positions.

Dip. This is a good triceps mass builder and finishing movement, but dips can be a little tough on the shoulders if you have rotator cuff problems. Focus on using your triceps in this exercise.Keep control and avoid using momentum. Lower yourself slowly, and feel the stretch in your triceps. Press back up and contract your triceps without locking out your elbows.You won't be able to perform as many reps with this technique, but you'll build your triceps much more effectively.

To Gain Mass

Eat and I Mean Eat a lot
Eating high calorie meals is probably the most important step in gaining mass. If you don't get enough to eat, you won't gain weight. You can't lift like a horse and eat like a bird and expect to gain weight it just doesn't work that way. That is why most bodybuilders eat four to six times per day to increase calories, protein, carbs., etc., and toincrease the absorption of nutrients. You may even want to try drinking a protein shake in the middle of the night toencourage additional muscle growth

Increase Sodium
This underestimated mineral plays an important role in overall muscle growth and by slightly increasing your daily sodium intake it helps increase water retention. Plus sodium enhances carbohydrate storage and amino acid absorption also improving the muscle's responsiveness to insulin.

Drink Water
Water is the best way to supplement a diet. It's mother natures ultimate supplement and without it you will go no where. It gives you proper regulation of food, vitamins, and minerals. It also helps you get the most out of your protein and carbs, by helping your body absorb it.

Cycle Your Diet
For two weeks eat an extra 2000 calories then go back to your normal calorie diet for the next two weeks, on and off. I have heard good stories about doing this. You will only eat the extra 2000 calories for two weeks because that's about how long it takes your body to adapt to it, and if it does you will not get the same benefit as you would if it was not adapted to it.

Use Creatine
Creatine will most likely help you gain mass. Plus with no side effects where can you go wrong. Be sure to drink plenty of water while your on it though, and just like any other supplement.(There are a lot of articles on creatine,do your research)

Rest
I love to sleep. You all need to if you want to put on some mass. Your body needs this time to re-cooperate. Get at least 8 hours of sleep a night.

Stop All Aerobics
In order to put on serious mass your gonna need to stop all of your aerobics. You need to keep as many calories and you can in your body and the aerobics will not help you do that. Remember every physical activity has a negative impact on building muscle.

Eat Meat
Tuna, Beef, Steaks....




Lift Hard
Your never gonna get that physique you want unless you lift and I mean lift hard. That doesn't mean to throw the weights around. Be sure to control your weight, control is very important. Be sure to use a weight that you can do 4 reps but no more then 6, heh this is the fun part, do 6 reps anyway. NOT CHEATING!

Gain bicep mass by Incline Dumbbell Curls

This exercise is similar to the standing dumbbell curl. It works the biceps and forearms.

Grab a pair of dumbbells. Sit back on an incline bench with your feet shoulder width apart. Let the dumbbells hang at arms length on each side of the bench behind your body. This exercise isolates and stretches the biceps more then standing dumbbell curls so you will have to use less weight.
Moving only your forearms, use your bicep strength to curl the dumbbells up to shoulder level. Hold this position for a second to maximize the peak contraction in the biceps. Slowly lower the dumbbells to the starting position. Hold this position for a second to really stretch the biceps. Repeat.

Tips - do not lift excess weight and use momentum to swing the dumbbells up. Use a lighter weight and keep the movement slow and controlled. For variety you can do this exercise with one arm at a time.

My fav tricep workout-Close Grip Bench Press

This is a basic tricep exercise. It works the triceps (inner and outer heads), pecs, and deltoids.It particullarly helps in gaining mass on your tricep.

Lie back on a bench pressing bench. Your feet should be flat on the floor, shoulder width apart. Grab the bar just a bit narrower then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.

Lower the barbell until it touches your lower chest. As you lower the bar keep your upper arms close to your torso. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.

Tips - you should always have a training partner spot you when doing the close grip bench press, just in case you need help lifting the barbell off your chest.
(psst...do u want to know the history of dumbbels,you can read it here)