BIG ARMS! Part II: How to Maximize Triceps Size!

The triceps consists of three muscles; the long head, the medial head and the lateral head. The long head is the biggest muscle in the group, located on the inner side. The medial head runs underneath, and the lateral head is on the outside.

Similar to the biceps, we want to give the long head special attention in order to get maximum size. This being said, remember that all three heads of the triceps all work as a team; we are just putting emphasis on the long head first! The best way to target the long head is to get a good stretch in it before beginning each repetition. Exercises that hit the long head are any overhead tricep extensions.

Also, be sure to hit the lateral head as it will  round out your arm and give your tricep that aesthetic "horseshoe" shape. The best way to target this head is to do exercises that keep your elbows at your sides such as the cable press downs (palms down) and bench dips. A trick to getting a great contraction in the lateral head is to turn the hands outward at the bottom of a cable press down using a rope.

Many of the exercises that target the long head also hit the medial head, so most of the training emphasis goes to the long and lateral heads. Exercises that work the medial head are reverse-grip press downs and dips.

BIG ARMS! How to Get that Mountain Bicep Peak!!

In order to get that coveted bicep "peak" you have to focus on the long head of the biceps. The best way to hit the long head is to do exercises with the arms back such as the Incline Bench Dumbbell Curls, Close-Grip Barbell Curls, or Drag Curls, etc. Focus on getting a really good contraction at the top and controlling the weight all the way down.

Make sure not to neglect the short head! The best way to target the short head is doing curling motions in front of the body. Example: Wide-Grip Barbell Curls, Concentration Curls and Preacher Curls. It is important to train each head every time you train biceps! The long head will give you the peak and working the short head will give your arm some thickness. Always begin the workout with the muscle group that is lagging the most while your energy levels are still high!

The Best Form of Creatine to Use

Creatine is a safe and effective supplement to take daily. It does not have to be cycled off. I recommend it to both my male AND female clients!

The most common type of Creatine is in 'monohydrate' form. It is the most studied form of Creatine because it has been around longest. It is effective but there are many cons with it--because of this I choose to get my Creatine in 'Hydrocloride' or 'Nitrate' form.

The reason I don't like Creatine Monohydrate is because it doesn't mix well which holds water in the intestines causing bloating or even diarrhea! It requires a loading phase of 5-7 days of taking 5 grams 5 times a day. Ain't nobody got time for that! After the loading phase you then would take 5 grams pre-workout and 5 grams post-workout.

A better solution is taking the more concentrated forms such as Hydrochloride or Nitrate. It is much more soluble and therefore doesn't give you those unwanted digestion side effects and there is NO loading required! Also, instead of taking 5 grams pre and post workout, with these you only need 2 grams pre and post!

Make sure to supplement with creatine to get the most out of each workout and have a quicker recovery time!