My triceps are stiff

Hey guys i have been training for about 8 years now but whenever i train my triceps they are stiff for abot 4 days afterwards even when on juice and my diet is solid , i get around 250grams of protein per day.What is the perfect balance of sets and reps for a massive tricep?
Because i might just be overdoing it.

Help please chaps,shot.

3 Exercises of 3 sets each.
6-10 reps per set.
I find if i do more than that, they dont grow, as i am overtraining them.

You try stretching them between sets and post workout?

My tri's grow pretty quickly. But i hammer them with volume - they seem to need it.
4-5 warm-up sets with ropes, lat machine, reverse grip etc. Elbows take time to warm up for heavy sets.

3 Drop sets ropes. HEAVY as you can to do 8 on the first and then 6-8 on the 2 that follow.
same for the bent bar push downs.
4 sets close grip bench press.
4 sets lying tri extention/skull crushers
as many sets to finish off the tris on dips. normally about 2.

I can feel i trained them when flexing 4 days after. They have always been my best bodypart.

jr,do u do triceps alone?or how long do you gym at a time?thats a lot of sets

Thursdays are long. No fart-assing around and we get done in 1:20. But there is no other option. Bi's/Tri's and forearms. Luckily Bi's get fried quickly and uses much less time. Forearms pretty much the same - sometimes i squeeze out only 1 or 2 hammers, reverse curls, wrist curls.