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Straight From TheAskLance@gmail.comInbox:  J.F., Colorado Q.I have a lady friend who is looking to firm up her triceps without building a lot of bulk. What is the easiest way to do this without her turning into the next female body building champ? Thanks! A. When it comes to women and their arms, two things are more than crystal clear: they don't want to jiggle like JELLO and at the same time, don't want to out flex their husband. It's a double edged sword. Train or not to train? 'How' is the question. I will break down the three components of 'how' we will keep your friend's arms from resembling Rosie or Arnie. 1. Sets Sets is how many times she does atricepexercise in a given workout. If she has a tendency to bulk up, I would not go any higher than 3.2 is probably ideal. Remember that when she works other muscle groups like chest, back, shoulders, and even some core exercises the triceps are working to assist the motion. 2. Reps The 'bodybuilding champion' zone for repetitions is 8-12, so she should never drop below 12 repetitions even if it's hot, ice cold, or SnoopDoggsays to. To be safe, stick to15-25 repsat a time. 3. Isometric Holds Another way to strengthen and tone the triceps while focusing on muscular endurance is with isometric holds. Think about incorporate yoga poses,pilatesand core exercises where she is supporting her own body weight with her arms for an extended period of time. She should also add a1 to 2 second holdat the hardest part (typically when the arm straightens out) to all hertricepexercises. Hope this helps! If it doesn't, make sure you hold the 'Female Bodybuilding Champion' back while I have time to run away... For more ontriceptraining, check out my earlier blog posts:
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