It is a known fact that one of the hardest muscles in the arms to train are the triceps. That doesn't mean that it can't be done, however. All it needs are the correct techniques and a diet tailored to build muscle for you to add size and strength to your triceps.

For starters, you have to do what every muscle builder does to build muscle (of course) and that is to eat more calories than your body burns every day. Remember that you're not losing weight, you're trying to build muscle and for this purpose, you need to eat more than 5 meals per day from a wide range of food groups. Fresh foods that include fruits and vegetables, lean meat like beef and chicken and complex carbohydrates like whole grains and breads must form part of your daily diet. Protein is needed if you want to build your triceps, about 2 grams per pound of body weight per day. You also need to load up on your carbs at least one hour before your workout so you will have the energy to finish your workouts.

Next, you have to get sufficient amounts of rest. When you're doing your triceps exercises in the gym, you're breaking down your muscle fibers. The rebuilding and repair phase happens when you're resting. Thus, not only must you rest for 8 hours each night, you must also perform your tricep exercises on alternate days so that they can fully recover after each workout. If you're doing cardio, keep it to a minimum so you don't use up the protein stores that your body could otherwise use to build up your triceps.

When you're actually doing your triceps exercises, always keep good form in mind. To do lying triceps extensions correctly, your elbows must be kept in. To really build your triceps, isolate them with every repetition. Also, twice weekly workouts not only build your triceps, it also strengthens it. Take note, however, that when you do your triceps workouts, know the reason why you're doing a particular triceps workout. Is it for strength or muscle building? There are triceps workouts that will really target your specific triceps goal. If you simply want to tone your triceps, use lighter weights and more repetitions. To build bulk, do the opposite: Use heavier weights and fewer repetitions. Also, keep in mind that you can also reach a plateau with your triceps workout too, so make sure to rotate or try out a different regimen every 6 weeks. You must always keep your body guessing so that it does not get too comfortable with your current workout and impair your triceps-building regimen.

Anyone can build biceps. No matter what fitness level you are or what type of body structure you have. Whether you're male or female, it just takes a lot of dedication and hard work on your part to achieve it. Proper diet, exercise and correct triceps training techniques are all necessary aspects in your road to building better, stronger triceps.