Weight Gain Secrets You Didn't Know

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Best Tricep Exercises for Mass
When it comes to getting that beach body, the
arms are one of the big time players. As I walk
the gym, one of the most common exercises I see
is the bicep curl. While the bicep muscle is very
important when it comes to having great looking
arms, the tricep muscle needs to be worked
significantly, maybe more, than the bicep muscle.
The triceps muscle makes up a larger portion of
the arm than the biceps muscle, so in order to
get bigger, more defined arms, you'll need to
make sure your working your triceps muscle
adequately on arm day. This article will talk
about some of the best tricep exercises for mass.
These exercises will work all three heads of the
tricep muscle - the lateral head, medial head and
long head. Before we get to the best tricep
exercises for mass, let's talk a little bit more
about the differences between each head.
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Lateral Head - The lateral head of the tricep is
on the outward facing side of the humerus and is
responsible for the curvature of the arm when
looking from the front view. Long Head - The long
head of the tricep runs along the bottom of the
humerus and is the largest of the three heads.
This is a very important muscle to hit when
training the triceps for mass. Medial Head - The
medial head of the tricep runs along the inside
of the humerus and provides definition more
towards the elbow. Now that you have an
understanding of the three heads of the tricep
muscle, let's get to the good stuff - the best
tricep exercises for mass! These exercises will
hit all three heads of the tricep, giving you an
arsenal of exercises that will promote big time
muscle growth while sculpting your triceps
evenly. These three exercises are a must for
anyone trying to turn heads with a pair of bad
ass arms!
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Tricep Dips - Tricep Dips are a staple for any
good arm workout. When done correctly, dips hit
all three heads of the tricep muscle, promoting
maximum growth. Tricep Dips are easy to progress
or regress. Depending on your goals, you can use
an assisted dip machine or bench to rep out high
volumes, attach extra weight with a belt to build
strength, or make it a plyometric dip to train
for power. Back in the day, these quick, partial
cramping reps performed at the end of a set were
called "burns," and for obvious reason. We've all
done this with calf training, and it burns like
hell! But have you ever tried it with bench
presses, pull-ups, squats, or even wrist curls?
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In The Education of a Bodybuilder, Schwarzenegger
states "The forearm, like the calf, is a hard
muscle to reach. Do as many full reps as you can,
then continue with partial reps until your
forearm is tight and burning. Don't worry about
pain it means growth... Take a weight you can
handle for about 15 full reps. Then push yourself
with some partial reps, even if you are able to
move the bar only an inch. Do five sets of 15
repetitions Bar Brothers System and include a few
burns at the end of each set." Fact is, burns can
be done on just about any exercise. In
Encyclopedia of Modern Bodybuilding,
Schwarzenegger expands on this concept
"Continuing to do partial reps when you are too
tired to complete full range-of-motion
repetitions is a shock method I have always used
for almost any muscle in the body, and it is a
particular favorite of Dorian Yates. Dorian has
done a lot of training where he forced his
muscles past the point of momentary failure to
almost total exhaustion, using techniques like
forced reps and partial reps. http//enriqueigle
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