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my tricepts are letting me down...how can i define them??
- Thread starter rez
- Start date
That's a tough question.....
Your overall BF% (17 %) for a female seems OK (everything below 20% is good for a female) , however fatdeposits are not always evenly distributed throughout the body, so you might have relative lean parts and as contrast a bit blobby part like your triceps.....
You can take two roads:
Road 1:
- lower your overall Bodyfat to about 13-14 %. Dropping 3-4 % in bodyfat is a realistic goal wich can be attained without heavy stuff like DNP/anavar/T3 etc....
Do a search for HIIT and ECA stacks to get an idea of how to get there.
Result will be that you will be really lean in some places and that the flabby triceps is still soft but at least reduced to a size that it is not very noticable...
road 2:
Firm up the arms using lower reps (8-10 reps) and do serious exercises like french press / weighted dips etc instead of the supposedly flabtoning 20 reps dumbell triceps kickback.
Result will be that while the back of your triceps still contain a good amount of fat, at least it contains a good amount of muscle and it will look / feel much firmer and not swing back and forth when you move your arms....
i like to train biceps and triceps in the same workout and "screw hit" them:
_ do 3-4 sets of a biceps exercise
- do 3-4 setst of a triceps exercise
_ do 3-4 sets of a biceps exercise
- do 3-4 setst of a triceps exercise
etc...
This way you can use a good amount of weight . intensity for both biceps and triceps, as the biceps gets "active rest" of about 5 minutes as the triceps are being workes and vice versa, yet you keep the whole arm engorged with blood / nutrients.....
For optimal results you should take both roads.......
Don't worry about getting to big or too gnarly... As a male I have to bust my ass everytime to get some results without using roids, let alone for females who on average have 40 percent less natural testosterone levels than males........
Your overall BF% (17 %) for a female seems OK (everything below 20% is good for a female) , however fatdeposits are not always evenly distributed throughout the body, so you might have relative lean parts and as contrast a bit blobby part like your triceps.....
You can take two roads:
Road 1:
- lower your overall Bodyfat to about 13-14 %. Dropping 3-4 % in bodyfat is a realistic goal wich can be attained without heavy stuff like DNP/anavar/T3 etc....
Do a search for HIIT and ECA stacks to get an idea of how to get there.
Result will be that you will be really lean in some places and that the flabby triceps is still soft but at least reduced to a size that it is not very noticable...
road 2:
Firm up the arms using lower reps (8-10 reps) and do serious exercises like french press / weighted dips etc instead of the supposedly flabtoning 20 reps dumbell triceps kickback.
Result will be that while the back of your triceps still contain a good amount of fat, at least it contains a good amount of muscle and it will look / feel much firmer and not swing back and forth when you move your arms....
i like to train biceps and triceps in the same workout and "screw hit" them:
_ do 3-4 sets of a biceps exercise
- do 3-4 setst of a triceps exercise
_ do 3-4 sets of a biceps exercise
- do 3-4 setst of a triceps exercise
etc...
This way you can use a good amount of weight . intensity for both biceps and triceps, as the biceps gets "active rest" of about 5 minutes as the triceps are being workes and vice versa, yet you keep the whole arm engorged with blood / nutrients.....
For optimal results you should take both roads.......
Don't worry about getting to big or too gnarly... As a male I have to bust my ass everytime to get some results without using roids, let alone for females who on average have 40 percent less natural testosterone levels than males........
FitnessFrk
New member
rez...definition comes from having low body fat. unfortunately for women the upper arms is a major storage spot for fat. there is no exercise that can tone up your triceps any more than the rest. check your diet, make sure you are eating enough and using the correct macros for fat loss. if you don't count calories start doing so fitday.com makes it very easy...
Thaibox
New member
My ex-girlfriend got obsessed with lifting while she was with me. She kicked ass with her training and diet. In a pretty short amount of time she had quad seperation and a relaxed 6-pack, but still had a sloppy tri area. At her absolute leanest, it was still there. I don't mean to make it sound impossible. Just for her, it was the tough spot.
thanks for the replies everyone...
nikkita ..as stated in my first post, my stats are: 22yrs,5"6,female, 47kg, 17%bf
my current training for tris are 2x per week 1 day - assisted weighted dips w forehead crunch( think thats what theyre called)
day 2 - rope pulldown and overhead pullover.
i have a lower back injury which is SLOWLY on the mend...so cardio HIIT is outa the question for the mean time.
Since the back injury I have been on a basic, clean, keto diet..its worked really well. I have no refined foods and carbs are just vegies..and low gi. I can post my diet if you guy think you can help tweek it.
Summer is still around 5 months away...but by then, Ide love to get to 13-14%bf
thanks for the help
nikkita ..as stated in my first post, my stats are: 22yrs,5"6,female, 47kg, 17%bf
my current training for tris are 2x per week 1 day - assisted weighted dips w forehead crunch( think thats what theyre called)
day 2 - rope pulldown and overhead pullover.
i have a lower back injury which is SLOWLY on the mend...so cardio HIIT is outa the question for the mean time.
Since the back injury I have been on a basic, clean, keto diet..its worked really well. I have no refined foods and carbs are just vegies..and low gi. I can post my diet if you guy think you can help tweek it.
Summer is still around 5 months away...but by then, Ide love to get to 13-14%bf
thanks for the help
m1: protein powder, cottage cheese, flax (or egg), strawberries, psyllum husks(hi fibre).
or tuna salad w egg or yellow cheese
m2: almonds
m3: chicken salad w olive oil..heaps of raw vegies eg broccolli
m4: walnuts or protein powder w flax
m5: salmon/tuna/turkey/chicken w salad/vegies
m6:small serve of protein - turkey/cottage cheese/yellow cheese
or tuna salad w egg or yellow cheese
m2: almonds
m3: chicken salad w olive oil..heaps of raw vegies eg broccolli
m4: walnuts or protein powder w flax
m5: salmon/tuna/turkey/chicken w salad/vegies
m6:small serve of protein - turkey/cottage cheese/yellow cheese
nikkita
New member
by the way, let me understand something... ie., in your 1st meal you either take flax or egg? tuna salada with egg or yellow cheese? how many almonds do you take for meal2? how many walnuts at meal4??
I would cut out definitively yellow cheese because of its high amounts of fat... specially if you're trying to get cut.... I love yellow cheese but sometimes we have to give up for food that we like
In cutting you need to have a diet with a protein source in every meal... ie., chicken, meat, tuna, fish, turkey, salmon... It is not eating walnuts (fats) or protein... protein should be your principal focus!
I would cut out definitively yellow cheese because of its high amounts of fat... specially if you're trying to get cut.... I love yellow cheese but sometimes we have to give up for food that we like
In cutting you need to have a diet with a protein source in every meal... ie., chicken, meat, tuna, fish, turkey, salmon... It is not eating walnuts (fats) or protein... protein should be your principal focus!
louden_swain
New member
isolate the area by incorporating kickbacks, dumbbell extensions, and pressdowns. . . . also watch the diet.
Honey Roasted
New member
Try Yohimburn or Lipoderm in conjunction with appropriate cardio:
www.yohimburn.com
www.avantlabs.com
Also, work on your triceps as others have suggested if your triceps aren't up to snuff. Personally, I don't think kickbacks are that effective, though. I prefer various pushdowns and standing/sitting french presses (overhead dumbbell extensions).
www.yohimburn.com
www.avantlabs.com
Also, work on your triceps as others have suggested if your triceps aren't up to snuff. Personally, I don't think kickbacks are that effective, though. I prefer various pushdowns and standing/sitting french presses (overhead dumbbell extensions).
HIIT training for those with lower back issues could consist of sprint-swimming using the chest crawling motion....
Chest crawling sprints tax both upper and lowerbody muscles and the lungs bigtime!!!
However there is a great deal of swimming and breathing technique and basic good condition involved before you can cut like a knife through the water.
You know, you swim 3-4 strokes wioth head lying in water and than very quickly you have to grasp (correct word for it?) for new breath.
To overcome the breathing issue and make fast progression:
- use a scuba mask that allows you to breath continuous and keep your head in the water fulltime.
- Have some eca to dilate the lungs so that you can really overload Vo2 max...
When i was 10 i did competitive swimming for 3 years. While not being supertalented for it I studied a lot of advanced techniques and training methodes to at leat keep up a bit with the really talented guys..
Gotta have access to a swimming pool nearby though...
Lately there is some agreement that really short intervals (like 20 second on 10 seconds off) render better results than intervals of lets say 40 or 60 seconds).
therefore swimspint only 25 metres or so using chest crawl, as active rest you do slow backbutterflyes .
Start with 10 seconds on 30 seconds off intervals and ech session add 2 seconds for the ON interval and substract 4 seconds for the active rest OFF interval. Have yourself a watch with stopwatch interval feature and soundalert (your not gonna keep yours eyes on a watch while in the midst of a swim sprint)
Chest crawling sprints tax both upper and lowerbody muscles and the lungs bigtime!!!
However there is a great deal of swimming and breathing technique and basic good condition involved before you can cut like a knife through the water.
You know, you swim 3-4 strokes wioth head lying in water and than very quickly you have to grasp (correct word for it?) for new breath.
To overcome the breathing issue and make fast progression:
- use a scuba mask that allows you to breath continuous and keep your head in the water fulltime.
- Have some eca to dilate the lungs so that you can really overload Vo2 max...
When i was 10 i did competitive swimming for 3 years. While not being supertalented for it I studied a lot of advanced techniques and training methodes to at leat keep up a bit with the really talented guys..
Gotta have access to a swimming pool nearby though...
Lately there is some agreement that really short intervals (like 20 second on 10 seconds off) render better results than intervals of lets say 40 or 60 seconds).
therefore swimspint only 25 metres or so using chest crawl, as active rest you do slow backbutterflyes .
Start with 10 seconds on 30 seconds off intervals and ech session add 2 seconds for the ON interval and substract 4 seconds for the active rest OFF interval. Have yourself a watch with stopwatch interval feature and soundalert (your not gonna keep yours eyes on a watch while in the midst of a swim sprint)
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