Uploaded July 2026 | Updated September 2026, 3 weeks ago
This is a simple high-frequency static hold method for building bigger triceps FAST.
You're going to hold the top position of the tricep dip (or likely a weighted tricep dip) until you can't hold it anymore (important form notes below).
Then you fight the negative to the bottom, not just controlling it, FIGHTING it like you're trying to actively push up and gravity is bearing you down.
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fitstep.com/goto/mass/youtube.htm
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You're going to do a top dip hold... ONE set of ONE rep/hold at the very end of EVERY single workout that you do.
It should be the last thing you do in the workout at the end of EVERY workout, no matter what you worked (even if it's legs or even arms).
That's it.
The key form points are...
1. DO NOT let your torso sag down at the shoulders. You want to hold your body as HIGH as up as you in order to maximize tricep tension.
2. Your body should be vertical, chest pushed out, elbows tucked in to your sides. This position will maximize tricep activation in that contracted position.
3. Use a weight that has you holding for about 30 seconds or so before you can't stay up. If you can hold longer than 30 seconds, go up in weight next time. If you can't hold 30 seconds, start with bodyweight then add weight when you can.
4. On the negative, only come down as far as it's comfortable for your shoulders. I can't go down super far, so I just stop the negative when I get to the point just above where I know I shouldn't go.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
This is a simple high-frequency static hold method for building bigger triceps FAST.
You're going to hold the top position of the tricep dip (or likely a weighted tricep dip) until you can't hold it anymore (important form notes below).
Then you fight the negative to the bottom, not just controlling it, FIGHTING it like you're trying to actively push up and gravity is bearing you down.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
You're going to do a top dip hold... ONE set of ONE rep/hold at the very end of EVERY single workout that you do.
It should be the last thing you do in the workout at the end of EVERY workout, no matter what you worked (even if it's legs or even arms).
That's it.
The key form points are...
1. DO NOT let your torso sag down at the shoulders. You want to hold your body as HIGH as up as you in order to maximize tricep tension.
2. Your body should be vertical, chest pushed out, elbows tucked in to your sides. This position will maximize tricep activation in that contracted position.
3. Use a weight that has you holding for about 30 seconds or so before you can't stay up. If you can hold longer than 30 seconds, go up in weight next time. If you can't hold 30 seconds, start with bodyweight then add weight when you can.
4. On the negative, only come down as far as it's comfortable for your shoulders. I can't go down super far, so I just stop the negative when I get to the point just above where I know I shouldn't go.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
