Q: Help! I need triceps sweep. Mine look flat from the side, and I’ve tried every exercise there is. Any suggestions?
A: We discuss a number of triceps “sweep” techniques and exercises in the X-traordinary Arms e-book, such as lying extensions, which mainly target the triceps’ long head, and dumbbell overhead extensions, which hit the long head with important stretch overload. If you’ve tried all of those long-head-specific exercises and programs, you may want to specialize on building some lat size. (Say what?)
Yes, we’re saying to do back work for arm size… Think about it. The wider your lats, especially near the origin up under your arm, the more they will push out your triceps muscles, making them look fuller with impressive sweep. It’s like putting a tennis ball in your armpit—it makes your arm look bigger and wide from the side.
A great place to start for wider lats is a complete 3D POF lat routine. For example…
Midrange: Chins, 2 x 9-12
Stretch: Dumbbell pullovers, 2 x 9-12
Contracted: Stiff-arm pulldowns, 2 x 12-15
3D Positions of Flexion is designed to train the target muscle through its full range for more complete development with minimal sets (efficiency-of-effort muscle building). (Note: The X-traordinary Arms e-book contains a complete 3D POF program for all bodyparts, as well as arm specialization routines and is only available for FREE with our new Anabolic After-40 Muscle-Size Manual). Train your triceps with it and your lats as well, and your upper back will soon be pushing out your tri’s making them look big and full from the side.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com