Q: The day after I do pullovers, the stretch move for my lats, my triceps are sore. Am I doing them wrong?

A: No, pullovers do work the long head of the triceps. When you pull the dumbbells from back over your head to overour face with your arms almost straight, you activate the long heads which can help put new size on your tris.

That’s one reason some of our routines have you train triceps on lat day. The following split is one example:

Workout 1: chest, lats, triceps, abs
Workout 2: quads, hamstrings, calves, lower back
Workout 3: delts, midback, biceps, forearms

Jonathan Lawson, DB pullovers - New Size on Your Tris

That’s actually the exact split we used during our original X-Rep transformation [see our X-Rep Mass-Detail Workout on pages 78-80 of the Ultimate Mass Workout e-book].

Pullovers are a great transition from lats to triceps—after lats, tris are already somewhat warmed up from pullovers. If you use a different split and work triceps on a different day than lats, your triceps’ long head could be getting trained too often. That may not affect some trainees, but it’s something to consider if you’re having trouble putting new size on your tris—the long head is the meatiest section of the triceps muscle, so you don’t want to derail its growth by overtraining it.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson

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