How to increase the biceps mass?

First of all, we should not focus only on the isolation exercises. Most often, the more useful are the basic exercises to increase the muscle volume. We strongly advise don`t forget about such exercises as the thrust rod to the belt in the slope, the horizontal thrust and pull-ups. Yes, there are more involved the back muscles in this work, but biceps are very active. And these exercises are best to put before the isolating motions....

How to build the long head of the triceps?

The triceps muscle has the three heads that connect the humerus and scapula with ulna (forearm). Side, medium and long heads make all together the triceps. The long head (the largest of these three) is present on the underside of the humerus. The straightening of the elbow (extension of the arms) is the main function of the triceps. ...