triceps training question

[f-i-t4life]

Hi Cathe,
I have a question about training my triceps. I think I have tried EVERY exercise known to man for the triceps. Unfortunately this is my problem area, I store a lot of fat there. Even when I got down to 18% body fat and was eating squeeky clean, my arms still held onto the fat. I just can't seem to get any definition in that area. I have lifted heavy, done zillions of reps sets and added more cardio. SOOOOOOO I was wondering if you were to focus on REALLY training the triceps area ( I know you can't spot reduce) what would you consider the best exercises? How often would you work them out a week? How many reps, sets and how heavy would you go? Would you up your cardio as well? I do at least 45 to 60 min of cardio four days a week. I currently work them out once a week. I do two really hardcore weight workouts a week, one upper body the other lower body. So when I am done my tri's really are fried! Any help in this area would be so appreciated as I am very frustrated with my upper body in general. I did order your gyms style arms and am banking on this this to help me out! Thanks so much, Lori D.

 

[Cathe Friedrich]

Hi Lori! So much depends on what your body responds to. I would probably hit triceps heavy and hard for no more that two times per week. I would do a good overall workout that uses exercises that hit all three heads. Start with a compound exercise, dips (4 sets 12 reps), and then do some overhead extensions (3 sets 12 reps), tricep press downs(if you go to a gym..again 3 sets 12 reps), and some one arm kickbacks with slightly lighter weight for detailing and contouring (2 sets 15 to 18 reps). Your diet is CRITICAL and I wouldn't overdo cardio so that you don't burn off your weight training efforts. Good Luck!

 

[f-i-t4life]

Thanks so much for the quick reply, I am definately going to try this, it might be just what I'm looking for! I do have two really quick questions about it though. First, is this something I should incorporate for just a short period of time or for the long haul? Also, if I upped my arm (tri's) workouts to two times a week, could I subsitute the above workout with one of your upper body workouts (like maybe the new gym style arms, or another you might recommend)? So say I do the above workout once and one of your arm workouts for the other. Or just stick with this above combo for both workouts for the best results? Ha, hope I made some sense!! Again, thanks so much for your input and I plan on getting started with this right away!
Have a super evening,
Lori D.

 

[f-i-t4life]

*Bump*