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How many weeks will be needed for my inner triceps to pop out?
My current routine is 4 sets of 12 pushdowns + 4 sets of 10 lying barbell triceps extention + 3 sets of Dumbbell french press + 50pushups
Don't expect all three triceps muscles to be of same size or visibility - they're different sizes and shapes, and - of course - located in slightly different positions.
I don't see any problems with your workout. Here's a tip or two on how you might have scope for improving it:
* Keep your rest between sets to 20 seconds maximum to force additional muscle fibres to take the strain.
* Have at least one set (of modest weight) done at a quick pace to bring twitch fibres into play. This might not suit all the exercises but DOES suit push-ups and dips. Are you doing dips?
* Use your last set to train to failure so you get the most out of the session.
* Don't over-train: muscle-building is as much about the rest and nourishment between training days as it is about the actual training.
* Do a set of push-ups with a clap for each push: push yourself up fast enough to clap your hands before landing back on your palms towards the floor ready for the next push and slap. This type of push-up requires a more explosive delivery of power and that encourages more muscle.
* Remember to drink a good simple protein drink with 20 minutes of training so that your body has the protein it neeeds as soon as it wants it for muscle-building and recovery.
bodybuilding exercise: home triceps workout