[quote]Chris Colucci wrote:
Just pondering the best way (in terms of reps and weight) to build my triceps.
Reading up on triceps, though, a lot of people say that they respond best to low reps at high weight - more like 5 reps.[/quote]
Wanna know the secret to figuring out what really works? Try one program/style of training for 8-16 weeks, take notes/photos of progress, try something different for another 8-16 weeks, take notes/photos, repeat for 10-50 years while slowly, eventually, hopefully figuring a few things out along the way.
Yes, some exercises definitely lend themselves to going heavier safely and effectively while other exercises “work” better with a light to moderate weight and moderate to higher reps.
But if we’re talking about total development from a bodybuilding point of view, a concept that often gets overlooked is addressing different functions of the elbow and not using pressdown variations (arms pointing towards feet), press/extension variations (arms pointing forward) and overhead variations (arms, errr, overhead).
Including all three “directions” of training (not necessarily in the same workout) will help to give attention to each tri head for well-rounded development.[/quote]
This sums it all up very well. OP, you would do well to take in this post, to have somebody like Chris Colucci answering your question is a great resource.
All I could add is that I believe, shoulders permitting, dips are a fantastic way to build up your triceps.
I’m not a huge fan of bench dips as you get stronger. Loading them becomes problematic and it’s a dangerous place to be placing 20kg plates.