Bench, Deadlift, & Squats: Tips for Perfecting the Big Three Author: Dane Fletcher

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For as many bodybuilders as there are in the world, there's probably a split for each one. That means literally hundreds of combinations of splits that can lead you down the path to mass building or fat leaning success. There are 3 day splits, 4 day splits, 5, 6 and 7 day splits, and everything in between.

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During the last few days before a bodybuilding show, athletes focus all their energies and efforts upon peaking for the upcoming show. Their diet is designed to finalize fat loss and remove all unneeded water from the body. They must get their tans applied for the show. They must perfect their posing. They must arrive in the destination city and prepare all the logistical details. Drug protocols must be minimized and possibly masked for testing. And, most cautiously, they must carb up. We have read hundreds of articles about all of these topics. The last week before a show is the most important of the entire training year and pre-contest. Rarely do we see anything about that very important aspect of preparation which gave us the muscle in the first place: Training. How much should one train in those days before a show?

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Every muscle group in the body is actually comprised of millions of muscle cells. They form together to create thousands of muscle fibers. Each exercise you complete for this muscle group requires a different set of these muscle fibers to be used. When training the triceps, for example, you cannot just enter the gym and complete six sets of pressdowns and call it a day. You must hit the group from different angles. Here is an example of a triceps workout which hits the muscle group from every possible angle, stimulating as many muscle fibers as possible. It also employs low-, medium-, and high-repetition ranges to ensure the slow and fast twitch muscle fibers are stimulated.

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Q:  Someone told me that I should be doing dips in my triceps and chest program, and I want to start including them, but I have a few questions… Should I lean forward to hit the chest and lean back to hit the triceps, or what? And if I separate chest and triceps, should I do dips for each on the two separate body parts-twice weekly-or just do it once and hope it benefits both without exhausting one?

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Q:  I began working out about 4 months ago. Recently, I started finally seeing some appreciable results. My arms are getting tones, my legs are starting to take some real shape, and my overall symmetry has improved. I just noticed though that one arm seems more toned than the other. I guess I notice it because it's just in the beginning of my body's alterations. Clearly, my right triceps is bigger than my left. I know it's normal to have one arm more dominant, but this is not my dominant arm. How can I even things out?

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Q:  Okay, so what exercises can I do to bring out the short head of the triceps? Genetically, I have long large heads, but have no short head.  In other words, from the back, they look good, from the side, not so much.  I have to change that but haven’t been able to so far. What should I do?

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Q:  I’ve been told that dips really help you add girth and help shape the tris. I’m currently doing push downs, skull crushers and kickbacks, but don’t know what else to do. If I want to change the shape of my triceps, what exercises can I do?

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Q:  I began working out about 4 months ago. Recently, I started finally seeing some appreciable results. My arms are getting tones, my legs are starting to take some real shape, and my overall symmetry has improved. I just noticed though that one arm seems more toned than the other. I guess I notice it because it's just in the beginning of my body's alterations. Clearly, my right triceps is bigger than my left. I know it's normal to have one arm more dominant, but this is not my dominant arm. How can I even things out?

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