The Big Finish

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 and bench dips provide synergy, or muscle teamwork, which is generally a midrange quality, we classify both types of dips as contracted-position exercises. In other words, we like either as a big finisher.

True, neither dip style has resistance in the top, contracted position. When your arms are slightly behind your torso, however, your triceps are in a position to flex hard at the top of each rep. That will give you plenty of occlusion, or blood blockage, and muscle tension, the hallmarks of a good contracted-position exercise. As we said, we like to use those last in most POF bodypart programs.

For example, here’s an excellent 4X triceps routine that’s improved our arm mass significantly. All of the exercises are done in 10×10 style—same weight on all sets, 30 seconds between sets:

Midrange: Close-grip bench

presses 4×12

Stretch: Cable pushouts 3×10

Contracted: Bench dips 4×12

Here’s a tip: Don’t just support your weight at the top of bench dips—or parallel-bar dips if you use them. When you hit the elbows-locked position, really squeeze your triceps for a count to heighten the occlusion effect. Studies have shown that keeping continuous tension on the muscle for an extended time is one of the big keys to making sizable muscle gains.

If you haven’t tried POF or 4X, put the routine into your arm program for tri’s—and you’re guaranteed some new sweep and size plus a huge pump that will mesmerize!

Note: The e-book The 4X Mass Workout, which includes five 4X programs, including one with full POF, is available at www.X-Workouts.com.

—Steve Holman and
Jonathan Lawson

www.X-Rep.com