Overall a pretty good article. I really liked the information that the brachialis and the long head of the tricep most has the Type II or Fast-Twitch fibers. Knowing what fibers a muscle is composed of really helps determine what type of workout and exercises would work best.
However there are some errors that need to be noted. First the big one. In order to work the long head of the tricep, the arms should be back by your head. The main reason is that origin of the long head is the shoulder versus the humerus. As a result when the arm is down by your sides, the long head is not activated much and mostly relies on the lateral head. The exercises of choice to work the long head should be any overhead tricep extensions or a lying tricep extension with your arms down by your head. Here are the links to some examples.
http://www.bodybuilding.com/fun/exer...ceps+Extension
http://www.bodybuilding.com/fun/exer...on+Behind+Head
Another item to note is the medial head. Any part of a muscle that is closest to the midline of the body or medial line is termed medial. The medial head from my understanding is the section of the horseshoe on the inside nearby the elbow. The section shown in the picture is the tendon of the tricep.
Other than that, good article. I'll be using some of these ideas in my workouts.
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