Advice: Tricep/Shoulder cut--how to get it?!

  • Posted by a hidden member.
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    Aug 11, 2011 5:31 AM GMT
    So let see if I can describe this...I REALLY like that nice cut between the back of shoulder and the tricep area that some guys have...and that muscle that on like the SIDE of your arm looks like it that divides the the shoulder from the tricep..

    Are there any lifts to work out getting this? I would like mine to get much more pronounced. Or is it a question of burning fat? Or simply genetics? Combination of these? Please help icon_cool.gif Love you guys.

    Here's some pics so you can maybe see what I mean.
    tricep-muscular-arm.jpg
    nice-toned-shoulder-muscle.jpg
    I want it like this guy's..lol
    rear_delts.jpg

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    Aug 11, 2011 5:43 AM GMT
    Come on real jocks lol icon_biggrin.gif
  • Neferti

    Posts: 55

    Aug 11, 2011 3:55 PM GMT
    YMMV, but based on the pics in your profile, it's still a matter of fat loss. In my experience it's the 6-8% range where the cuts around the shoulders really start to become more pronounced.
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    Aug 11, 2011 5:50 PM GMT
    Wide-grip rows will help develop those muscles. Diet will help cut them.
    And that's also one my favorite parts of the arm. icon_biggrin.gif
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    Aug 11, 2011 5:53 PM GMT
    Ok...I was thinking it would probably be mostly about fat loss...
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    Aug 11, 2011 5:58 PM GMT
    Anybody know what kind of cardio/fat burning type stuff and diet changes I could make to help cut the fat? I've focused on gaining muscle for the past few years and have gained weight and I think I would like to cut some fat now... I usually eat alot of pretty much whatever I want, but I do eat a pretty healthy diet with lots of protein and not too much sugary and fatty stuff because I just don't like it that much..

    Your help is greatly appreciated icon_smile.gif
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    Aug 11, 2011 6:00 PM GMT
    Supermann saidAnybody know what kind of cardio/fat burning type stuff and diet changes I could make to help cut the fat? I've focused on gaining muscle for the past few years and have gained weight and I think I would like to cut some fat now... I usually eat alot of pretty much whatever I want, but I do eat a pretty healthy diet with lots of protein and not too much sugary and fatty stuff because I just don't like it that much..

    Your help is greatly appreciated icon_smile.gif


    I too would like to know this, I have so much fat its like Im the pilsbury dough boy :-(
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    Aug 11, 2011 6:08 PM GMT
    I'm not sure but I feel like lat raises are the best for developing that muscle (the one above your tricep, not sure what its called)

    http://muscleandstrength.com/exercises/dumbbell-lateral-raise.html
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    Aug 11, 2011 6:14 PM GMT
    Chainers said
    Supermann saidAnybody know what kind of cardio/fat burning type stuff and diet changes I could make to help cut the fat? I've focused on gaining muscle for the past few years and have gained weight and I think I would like to cut some fat now... I usually eat alot of pretty much whatever I want, but I do eat a pretty healthy diet with lots of protein and not too much sugary and fatty stuff because I just don't like it that much..

    Your help is greatly appreciated icon_smile.gif


    I too would like to know this, I have so much fat its like Im the pilsbury dough boy :-(
    Paleo diet...at least a modified version of it.
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    Aug 11, 2011 6:14 PM GMT
    do you swim? id say swimming could really help define it if you do the butterfly stroke.. but im not sure
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    Aug 11, 2011 6:15 PM GMT
    ncujock saidI'm not sure but I feel like lat raises are the best for developing that muscle (the one above your tricep, not sure what its called)

    http://muscleandstrength.com/exercises/dumbbell-lateral-raise.html
    That's the other one I was thinking of, but couldn't remember the name of it. icon_lol.gif
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    Aug 11, 2011 6:21 PM GMT
    Thanks guys icon_smile.gif

    Any more ideas for diet/cardio?? I'm gonna google search for fat burning while preserving muscle lol Google knows all
  • Neferti

    Posts: 55

    Aug 11, 2011 7:14 PM GMT
    Supermann saidThanks guys icon_smile.gif

    Any more ideas for diet/cardio?? I'm gonna google search for fat burning while preserving muscle lol Google knows all


    Nothing that unusual. Just make sure your daily calories from diet and/or cardio is below your maintenance. The fat will go away. Some good resources that might help you:

    www.bodyrecomposition.com

    www.leangains.com
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    Aug 11, 2011 7:40 PM GMT
    I would do a lot of shoulder exercises, I mean LOTS of them...

    You get what you give, and you if you want a certain muscle to show, you have to work on it all the time.

    If you want big legs, you have do all kinds of leg exercises. If you want abs, you work on them all the time, everyday, do another kind of ab exercise.

    Even when you are sitting and watching TV or listening to music, get you a weight bar and lift it while you are sitting there.

    I don't know what kind of work you do, but, I lift paper boxes and lift up my desk when I am on phone and walk up stairs when I at lunch.icon_lol.gif

    Just remember, EVERYTHING you put into your body turns into some kind of sugar.

    Even "Sugar-Free" things have sugar alcohol in them...
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    Aug 11, 2011 9:04 PM GMT
    Thanks for the help guys! Feel free to post more ideas.
  • Hunkymonkey

    Posts: 215

    Aug 12, 2011 8:49 AM GMT
    don't just train your medial delts (shoulder flyes), also build up your rear delts (rear flyes). most guys don't.
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    Aug 12, 2011 8:59 AM GMT
    Hunkymonkey saiddon't just train your medial delts (shoulder flyes), also build up your rear delts (rear flyes). most guys don't.


    That's a great point, something I need to do as well because I want exactly what the OP is asking for too!
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    Aug 12, 2011 9:32 AM GMT
    Supermann saidAnybody know what kind of cardio/fat burning type stuff and diet changes I could make to help cut the fat? I've focused on gaining muscle for the past few years and have gained weight and I think I would like to cut some fat now... I usually eat alot of pretty much whatever I want, but I do eat a pretty healthy diet with lots of protein and not too much sugary and fatty stuff because I just don't like it that much..

    Your help is greatly appreciated icon_smile.gif

    Whatever diet plan you choose, you'll probably want to monitor your total daily calories as well as your grams of fat, protien, and carbs. A free website I have used and recommended is www.sparkpeople.com. Has a large database of foods and you can input your own. You can also turn off their meal suggestions. It is tedious logging everything you eat, but once you enter or access the foods you normally eat, it becomes much easier. Also, after you get a sense of your daily totals, you can stop logging, though it helps keep you accountable.
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    Aug 12, 2011 9:40 AM GMT
    Hunkymonkey saiddon't just train your medial delts (shoulder flyes), also build up your rear delts (rear flyes). most guys don't.


    There are certain chest fly machines that you can do rear delts on too- reverse the position and sit facing the wieghts then grab the handles and pull back. The great thing about this is that when you get all the way back you can hold it for a beat and pump the tricep. If you did a shoulder/tricep combination it would be a good way to segway from shoulders into triceps.
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    Aug 13, 2011 3:05 AM GMT
    Awesome advice guys, I usually do rear delts when I do shoulders but I think I might start including some delts in every workout (about 3-4 days a week) as well as hit triceps and biceps really hard on the days that I do those...Any more advice is always appreciated icon_smile.gif
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    Aug 13, 2011 3:28 AM GMT
    Supermann said...Any more advice is always appreciated icon_smile.gif
    Patience.

    That's the absolute best advice I can give at this point. icon_biggrin.gif
  • Posted by a hidden member.
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    Aug 13, 2011 3:43 AM GMT
    I'd say work on your shoulders and tri's.
  • fitartistsf

    Posts: 638

    Aug 13, 2011 4:05 AM GMT
    Use the Seated Pec Deck machine, for one, sitting in the, facing-the-weight-stack-position (if machine is built that way, just do not sit in the chest flyes position), not outward, that works the chest. Seated toward weights, will work the Posterior (back) Deltoids. Place the machine handles all the way straight back toward the weight rack, and grasping the handles, with your grip horizontal, push out the handles like a seated, upright flye. DO NOT push your elbows past your shoulders, keeping a slight bend to your arms, NOT locked straight out, and your elbow slightly lower than your hands (this helps keep your shoulders down). Use a short range of motion. DO NOT let the weights touch down, but leave about 2 inches of space on the return. This keeps the tention in the Deltoid region. When you push out and your elbows have reached 90 degrees to your shoulders (No further back, and arms still bent slightly), pause for count of 2, then slowly return to start position....
    Oh, and remember, to keep your shoulders DOWN, they will have a tendency to rise up with fatique... and work the Traps... keeping the shoulders down, will isolate the work on the Posterior Deltoids....

    To get the outside seperation of the Medial (Middle) Deltoids and the upper Bicep/Triceps area, Side Lateral Raises, either with dumbbells, or the Side Lat Machine, will help. Same kind of advice, whether with the dumbbells or machine, raise arm(s) to NO HIGHER than the shoulder, parallel, then lower slowly. If using the machine, DO NOT let weights touch, again as with earlier routine, hold or pause about 2 inches above stack, to keep tension on muscles being worked. If using DB's, lower to end position by your side, but DO NOT touch leg, pause about 2 inches from sides of legs to keep tension on muscle. With dumbbells, as weights are increased, there is a tendency to swing body back and forth, this causes you to cheat, raising weight by momentum, DO NOT DO THIS... as with ALL workouts, on ALL bodyparts, work on form, with lower weights first, increasing slowly as you control form...
    Remember... IT'S NOT HOW MUCH YOU LIFT, BUT HOW YOU LIFT!!!!

    Try those routines, they should start to help.... good luck
  • Posted by a hidden member.
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    Aug 13, 2011 10:37 PM GMT
    Low body fat and go very heavy on delts.
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    Aug 15, 2011 2:15 PM GMT
    I would keep all my shoulder excercises dumbbells....front and lateral raises, work rear delts, and seated dumbell presses. Using the dumbells at least for me have always worked better at building the muscle.

    Triceps you need to work hard on and not go through the motions, if they have a tricep pressdown hammer strength machine I recommend that because its one of the few tricep excercise you can really go heavy. Close grip bench press, overhead triceps with a ex curl bar, and isolated movement..either dumbell tricep kickback or cable tricep kickback