How to Get Bigger Triceps

The triceps are the muscle on the back of the upper arm. It is formally known as the triceps brachii. The muscle is composed of three heads: long, medial, and lateral. The triceps makes up roughly 2/3 of the upper arm circumference, and therefore should be a focus of those who want bigger arms.

Steps

1. Use compound exercises.

Compound exercises are those which use 2 or more joints. This translates into heavier weights, which means more muscle mass for your. In order to stimulate all 3 heads of the triceps it is essential that you use heavy loads. This means exercises like dips and close-grip bench presses.

2. Don't neglect the long head.

The long head of the triceps is more difficult to target in pressing exercises than the other two heads. For this reason you should include some specific work for this head, such as overhead dumbbell extensions.

3. Use a rep range of 4-12 reps.

This is optimal rep range for muscle growth. You can occasionally do more or less than this, but the majority of your work should be in this range.

4. Eat big!

If you expect significant muscle growth then you need to take in a large amount of calories to fuel your workouts and recovery. Only by eating and resting optimally will you maximize the muscle building benefits of your workouts.

Original Source: http://www.wikihow.com/Get-Bigger-Triceps
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