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Thread: Fitness Mongers: "V" in Triceps

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    Featured Member Lola Lee's Avatar
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    Default Fitness Mongers: "V" in Triceps

    I've been working out for a LONG time and no matter what I do I can't seem to cut the inner-underside of my triceps for that lovely "V" shape. I've got the outerside shaped quite well though. I've done push-downs, dips, skull-crushers, and overhead presses. Any other suggestions???




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    God/dess VenusGoddess's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    You should be using the highest possible weight you can manage to do a few reps on. Most people make the mistake of using to light a weight. Triceps respond only to high weight/low reps for development. And, make sure your form is correct. Being off slightly will shift the job to other muscles.

    Do the same weight routine for 4 weeks and then change it out.

    You should notice it happening within the first couple of weeks if you are doing it right.

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    God/dess cinammonkisses's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    Quote Originally Posted by VenusGoddess
    You should be using the highest possible weight you can manage to do a few reps on. Most people make the mistake of using to light a weight.
    Yup, what Venus said. You won't get any results unless you push yourself harder!







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    Default Re: Fitness Mongers: "V" in Triceps

    Your triceps make up two-thirds of your arm muscle, so if you want to change them you really have to use focused exercises and suitable weight.

    Overhead extensions (seated or standing) work great for this using dumbbells. As VG said, proper form--a must for all workouts--is key, so stand in front of the mirror at the gym. No, the mirrors are not just for stroking male egos (though there is always that), they're for ensuring proper form which maximizes your workout potential and minimizes the chances of injury.
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    Featured Member DSUsb19's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    I worked my ass off all summer to get the "V" in my triceps. Most of my workout (about 80% of a 2 hour lifting session, 6 days a week) was dedicated to arms, triceps mostly. I started off doing rope pulls. I did 4 sets of 60 lbs. I moved to one-arm push downs (4 sets each arm of 30lbs). Then I went to two-arm push-downs (3 sets of 100lbs). I moved to half of my biceps routine, then went over to the free weights and did overhead one-handed tricep extensions, then two-handed overhead tricep extensions. Afterwards, I did one-handed skull crushers, then one handed "tate" presses. The tate presses are what realy cut your triceps, I've found. I did 4 or 5 sets (until failure) of 12.5 lbs. Work with weights that are heavy, but don't give yourself a hernia. Go to www.bodybuilding.com for the explanation and a video clip of all the tricep exercises. I used that site to develop my own traning program his summer and I'm much stronger and bigger than before. Good luck.
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    Featured Member exotica17's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    Wow, DSU. Man, I really want that "V" shape on the outside of my arms. What exactly did you ladies do to get the outside "V" shape without bulk? My arms always end up looking like huge amazon arms after like, 2 days of working out lol.

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    Featured Member Lola Lee's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    Sheez DSU, I would hit failuire before even 1/2 way done with all that. You must be an Amazon (Roooaaarrr!...{{{{licking lips}}}...)!

    Thanks, for the tips. As I said, I am quite seasoned at strength training as far as form, etc. goes but just can't seem to get the long head defined, but the medial and lateral heads are nicely formed. I will incorporate the "tate" press into my session.

    What I am wondering is if manipulating the position of my hands/arms will work. For example, on tricep pull downs should I go palms up or palms down to target the long head of the tricep? Dips, elbows in or elbows out?




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    Veteran Member Angel1112's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    protein ....protein shakes...diet...heavier weights more tricep exercises

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    Veteran Member Nina's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    The tricep kickback is one of the best trciep shapers around.... My tri's get tons of compliments and I attribute it to both the kickback and tricep bench dips.

    http://www.fitsite.com/index.cfm?Con...0874&do=detail

    I like this exercise w/ med weight & med reps -- 4 sets of 15 reps @ 7.5lbs is a good average-- adjust the weight as needed.

    For dips I recommend keeping your elbows in close to the body.
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    Default Re: Fitness Mongers: "V" in Triceps

    I do bench dips as well; but remember to lean back to really hit your triceps. The more you lean forward the more you work your chest. Rope pulls and one-handed tate presses really hit it. They're my faves. If my webcam was working I'd show you pics. My fave parts to work out are my triceps and traps. Sexiest muscles on anyone.

    And palms down on the tricep press-downs work it harder. They hit up more towards the shoulder. I usually alternate with those. Palms up really make you feel like you're getting a good work out. I saw someone doing those one day started.
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    Veteran Member Alpha_Male's Avatar
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    Default Re: Fitness Mongers: "V" in Triceps

    So you need a to bring out the V shape. Well I have a bit of knowledge on this subject, I didn't get my 21" guns by sitting on my ass . I only train my arms once per week and I do biceps and triceps in the same workout. Doing bis and tris on the same day forces more blood into your arms for optimal growth. When training tris make sure you go through a complete range of motion and you must SQUEEZE at the peak of each rep. I always go heavy and keep my reps between 8-12. I never do compound movments for tris, they already get that work on chest and shoulder day. On arm day, I stick to isolation movements. V-Bar pressdowns, incline bench dumbell skull crushers, overhead dumbell extensions, rope pressdowns (twist at the bottom), and finish with one arm reverse pressdowns (similar to a cable kickback). Keep in mind, overhead movements put more stress on the long head (back of the arm) and kickbacks are good for the lateral head (side). Remember, muscles wont grow unless they get their protein.

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    Default Re: Fitness Mongers: "V" in Triceps

    Quote Originally Posted by Lola Lee
    I've been working out for a LONG time and no matter what I do I can't seem to cut the inner-underside of my triceps for that lovely "V" shape. I've got the outerside shaped quite well though. I've done push-downs, dips, skull-crushers, and overhead presses. Any other suggestions???
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