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Old-School Muscle

Here's how Jones Trained Viator for the 1971 Mr. America

The BIGGER-ARMS Challenge

Can you really make your biceps and triceps bigger in only four workouts? With this program you can.

BIGGER ARMS in Two Weeks... Photos

It's been three weeks since I issued The BIGGER-ARMS Challenge to T-Nation members. More than 100 of you signed up to do 4 workouts – which consisted of unique biceps and triceps cycles – from May 8<sup>th</sup> to May 21<sup>st</sup>.

The Old-School Calf Blast

Forget anything you've heard about working your calves, and get ready to learn the most productive calf routine I've ever used.

W-i-d-e-r, Real-Man Shoulders

A look back at bodybuilding history plus a great workout for your delts. Check it out.

QUICK Biceps & Triceps GROWTH

How did Author Jones put a half-inch of permanent arm size on the bodybuilders he coached in only one workout? The secret revealed here.

Two Weeks to Bigger Lats!

Can you really build stronger, wider lats in 14 days? Yes, but it’s really going to hurt. Here’s how to do it.

Lost Training Tips

Five things you can learn from Golden Age bodybuilders.

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

Big Jim's Plateau-Busting Surge Routine

We love the workouts that make you ache, the ones that make you shake your fist at the heavens above. This one involves doing one-rep maxes with 60-second negatives, followed by some nice drop sets.

The Revised and Improved Bigger Arms Challenge

Add almost an inch of muscle to your arms in a short amount of time. Here are the exercises to do and exactly how to do them.

Want Big Arms? Stop Wasting Your Time!

You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how...

Real Men Do Sissy Squats

This forgotten squat exercise is still one of the best ways to build quads.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

Tip: The 2 Minute Chin-Up Test

Find out how strong your biceps and lats really are.

Fat Cell Destroyer!

Use the science of thermodynamics to destroy flab and stoke your metabolism.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Tip: The Barbell Curl That'll Make You Puke

Think you know how to do barbell curls? Think again. You probably don't.

Tip: A 5-Minute Quad Workout That Might Kill You

Do your legs need a wake-up call? Yes, yes they do. Here's the shortest, most growth-inducing workout you'll ever do.

Tip: Flutter Your Way To Bigger Calves

All you need is 100 excruciating reps and a wheelchair to help you get around the next day. Sound fun? Try this!

Gold School: Triceps So Big...

I'm thinking about great, big triceps. Triceps so thick that you'd have to rest them on a desk or chair to keep them from tiring your shoulders and elbows. What did these old-school guys do to get them?

Gold School: Diamond-T Calves

In four weeks, you can build the best calves of your training career. Warning: It's going to hurt — a lot.