7 BEST MOVES FOR GETTING WIDE ON THE SIDES

Get your V-taper physique in top form with these torso-targeted exercises.

Most of us who slave away in the gym 4-6 days per week desire to create the most impressive physique we possibly can. This means building adequate muscle size, near perfect symmetry, and a maxed out “V-taper.” What a cool feeling it is to take off your shirt at the beach or pool and display thick, cannonball delts; lats that look like wings; and a tight waistline with no fat in sight! While diet and cardio must be on point to manifest those six-pack abs and wasp-like waist, one must make sure to utilize the proper resistance exercises to make the V-taper a reality.

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Two Reasons Why Your Biceps Won’t Grow

A question that I have heard a lot over the years is “why won’t my biceps grow?” Most recently, a friend of mine asked me this question and added that his nutrition is fine because he is growing muscle everywhere else.

Bad Form
My number one rule for bicep training is to lift with good form. This piece of advice goes for every exercise that you perform and more strongly affects your bicep workouts. The most important bicep exercise out there is the curl, whether it is a barbell curl, EZ-curl bar bicep curl, or the classic dumbbell curl. While some will argue dumbbell curls are useless, I am definitely not of that thinking. Many will insist that mass can only be added by barbell curls, but that is just crazy talk.
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5 RULES FOR BUILDING BIGGER TRICEPS

Add these five methods into your arm routine to start swelling your tris.

Every guy that's put in any effort to build up his tri's is familiar with the lying triceps extension, or what is known to hardcore bodybuilders as skullcrushers. We'll bet our crazy magazine salary that you grab the bar and head over to the flat bench. But when's the last time you did them on an incline, or (even crazier) on a decline? Changing the angle of this effective exercise effectively changes the triceps head that's stressed.

The more the arms are placed in front of the body and overhead, the more the long head is emphasized. When you do skullcrushers on a flat bench, the arms are perpendicular to the body and so both the long head and lateral head are fairly equally involved, with even a good bit of involvement from the medial head. When you do them on an incline bench, the arms move more overhead, which places greater emphasis on the long head. And when you do them on a decline bench, the arms move down more towards the sides of the body, similar to a triceps pressdown. This places more stress on the lateral head than the long head, with some help from the medial head at the top of the rep.

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5 RULES FOR BUILDING BIGGER TRICEPS Part(3)

Add these five methods into your arm routine to start swelling your tris.

The flipside to the above advice is to literally do just that—flip your grip and take an underhand grip to pull the weight down when doing triceps pressdowns. While the overhand version places the greatest stress on the lateral triceps head, the underhand version better stresses the oft-neglected medial head. Since the only way to maximize overall triceps mass is to maximize the mass of all three triceps heads, you need to devote time to the medial head as well. Try the reverse-grip pressdown using an EZ-bar attachment with a rotating collar, which will remove the stress form your wrists.

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5 RULES FOR BUILDING BIGGER TRICEPS Part(2)

Add these five methods into your arm routine to start swelling your tris.

If you must do pressdowns, at least do them properly. Too many guys hold the bar like motorcycle handlebars. This causes you to push with the fingers, which not only places stress on the hands and wrist (as the wrists often extend back), but it reduced the amount of force you can apply to the bar. The key is to push with the heel of the palms. You'll know when you have this technique down as you won't even have to wrap your fingers around the bar. You'll also realize how much more weight you can do on pressdowns. And greater overload equals—you've got it—more triceps growth.

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5 RULES FOR BUILDING BIGGER TRICEPS

Add these five methods into your arm routine to start swelling your tris.

The man who wants bigger triceps cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

There are other versions of this favorite you can use, plus a few exercises and techniques that you are probably neglecting, that will help your cause. Here, you'll find a comprehensive plan—boiled down into five tips—that can help you build balanced, thick triceps in no-time flat.

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5 WAYS TO BEAT YOUR COLLEGE FITNESS WOES

Poor gyms and the "freshman 15" won't stand a chance if you follow these tips.

1. DON'T MAJOR IN THE MINORS

The college years serve as a lifter's developmental primetime. Outside some varsity athletes, few college students have invested sweat equity honing fundamental movement patterns.

Instead of tackling the squat, deadlift, and pressing variations, a majority of lifters opt for machines, body part splits, and faddish cross training ideologies during their formative years.

As it pertains to setting out on a course of study, would a student be better served earning a handful of minors or majoring in something meaningful? Someone who graduates with a major is more employable than someone who spent years meandering through courses they found interesting.

2. TIME IS YOUR MOST VALUABLE ASSET

The adage of time equaling money aptly applies to the life of a college student. In fact, I'd argue that time is more valuable than money, because all of the money in the world cannot retrospectively rescue a person from consequences stemming from poor time management.

Time should be carved out for yourself before you even contemplate creating your schedule. That way you have time to yourself, instead of having to find enough to hit the gym.

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