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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
