Hey guys, i feel that my tricepts are lacking a bit of definition. I look at other peoples tricepts they got a full definition. My tripcets are pertty big and defined behind my arm but when it trails down to the side of the arm it isent very define. Is there a specific excersise to do that will bring out the part of the tricept that is on the side of the arm.... if you dont know which part im talking about i will find a picture and show it.


THank you

You mean the "Tricep", we've discussed this before :wink: :wink:

Okay, then I don't necessarily think you can, it could be something to do with diet, unless you possibly try isolation things to Tricep, but how successful that would be I couldn't completely say.

I suspect you need dietry changes perhaps, as some areas have lower Fat storage than others, so you might find some areas become more defined than others.

do you think it can be genetic?

Kind of. People can store Fat in different places, more than others, and it's not he same for everyone, so there might be people like you who store a little more on Triceps than Biceps, and some who have both areas pretty lean, and a little bit of extra Fat round the Obliques area, on the Sides of the Abs.

It's one of those things. Diet could facilitate your needs, or failing that, you might be underdoing Triceps. Could be that when you train during the week, Chest, (just the pressing movements), and Tricep volume are not significant enough to stimulate Triceps, or perhaps if you train Triceps seperately to Biceps, your diet is different on a Tricep day, more fatty perhaps.

I can't say 100% what it is, as certain factors I mentioned, possibly others too, could all be playing a part.

I dont think its fat because i have no fat ne where on my arms.. most of my fat is down where my stomach is i cant even pinch anything on my arms. I think im just underdoing triceps or atleast that head of the tricep...

What's your training like these days?

well after reading around alot ive learned from you and some others to do my chest and tris the same day. I do chest and tris mondays and i do sholders (which hit triceps also) Wed with Abs. my sets/reps go like this


Monday

Chest:

Flat Bench 8,8,6
Incline DUmbbells 8,8,6


Tris

Tricep Dips in the dip bar 10,10,10 (only cause i dont have a dip belt to add more weight i just do more reps
Dumbbell kickbacks 8,8,6 (sometimes i change this and do overhead extenstions instead 8,8,6.


Sholders

DUmbell MIlitary press 8,8,6
Upright rows (for traps) 8,8,6
Dumbbell Shurgs 8,8,6

I figured my front dets get enough work from my chest workout and my rear delts get enough work from my back workout..

I do all these workouts with the highest amount of weight i can possibly handel with control. Also from time to time i switch some excersises...

You might possibly be overtraining Triceps.

I'd take out the Kickbacks for about 3-4 weeks, and see how that goes.

You're getting some Tricep work from the Benching and inclined DB, so with Dips, you're doing quite a bit, so maybe like I said, give the Tri's a rest by cutting out Kickbacks for 3-4 weeks, and see how you get on.

wow you really think those workouts will be over doing? alright ill give it a try.

Thanks

Yes I think you might be overdoing them, especially with Military Press as well. Any pressing movements hit Triceps a bit, and you're doing two Press exercises for Chest, one for Delts, and some Tricep stuff as well.

So hopefully getting rid of the Kickbacks will curb the issue. I think they're the best ones to get rid of for now, and see what happens.

ALright today was my chest and tri workout and i got rid of the kickbacks ill do the same for the next few weeks and i will let you know how that goes...

Thank You

best tri exercises:

diamond push ups
tiger bend push ups
bodyweight tricep extensions
close grip bench presses
bench/shoulder press lockouts

and obviously normal bench and shoulder presses

swans05 wrote:best tri exercises:

diamond push ups
tiger bend push ups
bodyweight tricep extensions
close grip bench presses
bench/shoulder press lockouts

and obviously normal bench and shoulder presses

definitely good to go over alternative excersises here.... if youre not getting the results you want, switch it up.

have to throw it out there that while dips and kickbacks are good excersises, i dont find them to be the most effective especially as "core" or "staple" excersises to a tricep routine. The reasons being that dips are more of a compound movement involving the shoulders and chest and kickbacks dont keep resistance the whole way through (you basically get a "break" in between each set as you lower the weight). but i do think they are important to incorporate for overall tricep development.

I always like going with 3 excersises... skull crushers or overhead extensions (french press?), cable pushdowns or dips, and reverse cable pushdowns. The reason being that each is somewhat different of a movement. The more variation in training the more likelihood of stimulating the entire muscle. Also important is variation in rep range and training techniques (super-sets, drop-sets, reverse pyramid, etc.)

hope this helps!

muscled fibre recruitement is a result of effort (intensity used) not angles

True, I mean you're not going to get as far, doing 15 rep Skullcrushers compared to 8 heavier ones, but I see quite a lot of merit in training, in ways where you target certain areas with differing ranges of motion.

The emphasis on different areas, from differing motion ranges, is good for many, and I think can be effective, allowing for the right levels if intensity of course.