Q: I’m making great gains with 3D Positions of Flexion [training each bodypart through its midrange, stretch, and contracted positions], but my triceps still look small. I’ve noticed they have pretty good sweep from the side, but from the front, my arms look skinny. How should I alter my POF triceps program to address this problem?
A: Your medial and long triceps heads are getting the brunt of the work in your current arm program. You want to shift the focus of your triceps program to getting the outer heads as beefy as possible so they give your arms width when they’re viewed head-on. Here’s one of the triceps “width” routines from our X-traordinary Arms e-book (see note below about how to get this e-book)…
Midrange: Close-grip bench presses, 2 x 9-12
Stretch: Cable pushouts, 1-2 x 9-12
Contracted: Two-arm kickbacks, 1-2 x 12-15
All of those exercises emphasize the outer triceps head, although the other two heads will get some size stimulation as well. You can see that happening in these shots of Jonathan doing cable pushouts…
In the X Arms e-book, we suggest alternating the above width routine with a different sweep routine, but it sounds like you don’t need more fullness from the side. Try the above as your sole triceps attack, with X Reps and X-hybrid techniques on some sets—even StatC and StatS (as mentioned earlier this week) on kickbacks and pushouts—and your arms will be grabbing people’s attention from every angle.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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