It's best to practice triceps every few days

The recommended frequency for triceps training is 2-3 times a week, with an interval of at least 48 hours between each session. The training frequency mainly depends on factors such as training intensity, muscle recovery ability, training objectives, individual differences, and whether it is co trained with other muscle groups.

1. Training Intensity

After high-intensity strength training, muscle fibers need longer time to repair. If using a heavy weight low frequency training mode, it is recommended to extend the interval to 72 hours. Moderate intensity endurance training can be appropriately shortened, but should not be less than 48 hours. During training, attention should be paid to the standard of movements and avoid compensatory exertion.

2. Recovery ability

Young people have faster metabolism and can usually complete excessive recovery within 48 hours, while middle-aged and elderly people or those with insufficient sleep need to extend it to 72 hours. Continuous soreness or decreased strength after training is a signal of insufficient recovery, and the frequency should be dynamically adjusted. supplementing with high-quality protein and carbohydrates can help accelerate repair.

3. Training Objectives

For those who need to increase muscle mass, it is suitable to do heavy weight training twice a week with protein supplementation. For those who need shaping, they can do moderate weight training three times a week. The preparation period for athletes may be increased to 4 times, but they need to cooperate with professional coaches for guidance. Regular fitness enthusiasts can achieve good results by maintaining it twice a week.

4. Individual Differences

Genetic inheritance determines significant differences in recovery speed among some populations, and different locations of tendon attachment points can also affect training effectiveness. Women can adjust their training intensity before and after their menstrual cycle due to changes in hormone levels. People with a larger body weight base need to pay more attention to joint protective spacing.

5. Collaborative training

Push type movements will link the pectoral and deltoid anterior bundles. It is recommended to schedule triceps training at the end of upper limb training days. After performing composite exercises such as narrow distance push ups, the interval between individual training should be appropriately extended. Sports enthusiasts such as swimming and rock climbing need to reduce the frequency of specialized training.

It is recommended to adopt a periodic training plan, gradually adapting from twice a week in the initial stage, and adjusting according to progress after 8 weeks. Perform 5-10 minutes of dynamic stretching and fascial relaxation before and after training, using diverse movements such as double bar arm flexion and extension, and rope compression to stimulate different muscle bundles. Pay attention to the changes in resting heart rate in the morning, and if it continues to be high, reduce the frequency of training. Combining lower limb training such as squats and hard pulls can promote hormone secretion throughout the body, indirectly improving the efficiency of upper limb muscle synthesis. In terms of diet, daily intake of 1.6-2.2 grams of protein per kilogram of body weight, and timely supplementation of carbohydrates and electrolytes after training.