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POF Triceps Program

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)…

[Read more…]

Filed Under: X Files Tagged With: 3d pof, 3d positions of flexion, anabolic after 40, arm workout, free e-book, pof triceps program, triceps, triceps program, triceps routine, triceps workout, x arms

Big Arms, Veins, and Muscle Gains

Mike Mentor's huge triceps - Big Arms, Veins, and Muscle Gains

Q: I notice you guys never really mention doing dips for triceps. I know Mike Mentzer said that the parallel bar dip is one of the best triceps exercises—and he had some big arms with some of the biggest, most vascular tri’s I’ve ever seen from the “moderate-steroid era.” Do you consider dips a good triceps move?

A: Dips can work well as a compound, or midrange, exercise for triceps—in place of close-grip bench presses, for example… [Read more…]

Filed Under: X Files Tagged With: anabolic after 40, best triceps exercises, big arms, dips, genetics, mike mentzer, muscle gains, triceps routine, triceps size, vascular, vascularity, veins, x-traordinary arms, xrx

New Size On Your Tri’s: The Big Finish

Jonathan doing bench dips

Q: In Positions-of-Flexion mass training, how do you identify dips and bench dips for triceps? Are they midrange, stretch, or contracted?

A: While both parallel-bar dips and bench dips have synergy, or muscle teamwork, which is generally a midrange quality, we classify both types of dip as contracted-position exercises. In other words, we like either as a BIG finisher to put more size on your tri’s… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4X, 4x mass method, big finisher, cable pushouts, dips, muscle gains, muscle tension, occlusion, POF, positions of flexion, synergy, testosterone, triceps, triceps routine

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