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Finding Triceps Definition

Author: Dane C. Fletcher
Date Posted: March 02, 2009

For both men and women, a set of well-defined triceps is a very common goal. Men enjoy bulging biceps, and women enjoy a svelte upper arm. But both groups, whether their goals are insane mass or just lines and class, desire the look of a cut upper arm, particularly the triceps. There is no single way to bring out definition in the upper arm. Here are four commonly used methods which work together to create a nice lean triceps muscle for you to display.

Cardio

It's absolutely essential for basic heart health that you complete at least ten minutes of cardiovascular training, four times per week. If you desire a nice six-pack or, for the sake of our discussion, a nice ripped horseshoe shape piercing through your upper arm, then you'll want to complete at least 30 minutes of cardio, four times per week. You can still build and maintain muscle while using cardio. It will simply allow the muscle that you are building to be displayed. Unless you're training for a contest, you should use low-intensity, slow cardio for your 30 minutes.

Exercises & Mixed repetition ranges

While you cannot 'etch' detail into a fat upper arm with weight training alone, you can create some elevation and muscle shape in the region through hitting the muscle group with a variety of exercises. Use a nice mixture of low, medium, and high repetition ranges to ensure you are stimulating both the slow and fast twitch muscle fibers. Different exercises, including cable, dumbbell, machine, and barbell work, will guarantee you're keeping the muscle group in shock - and therefore growing.

Diet

This aspect is probably the most important of all discussed here. If you are consuming more calories than you are burning, then you are going to hold a fair amount of body fat, which will obscure your upper arm definition. If you reduce the total number of calories you consume (while keeping you protein and fat gram intakes at good levels), you will be able to reduce body fat while keeping your muscle intact.

Supplementation

Many people are familiar with the vast variety of products on the market which help in shedding body fat. Most won't do much for you. ECA (200 mg caffeine + 25 mg ephedrine + 250 mg aspirin) is one supplement that does work, and will help your triceps to shine through the sheath of body fat.

There is no such thing as spot reduction, no matter how much we may wish for it. When you shed body fat, it comes off of all parts of the body in a manner consistent with your genetics and physical makeup. Men tend to lose the fat from their arms and legs first, followed by their glutes then midsection. Women, on the other hand, will lose fat from their midsection, glutes, then legs, then arms. And of course, even this procession varies among different people. The important thing to remember is that we all have different body compositions, and all of us grow and lose fat in different areas in different manners. Employing the four techniques listed above give you the best shot at showing your defined triceps off to the world!

About The Author

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Article Source: JKD Street Combat - online collection of bodybuilding articles.

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