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The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

The Very Best Way to Build Your Chest

We asked both the pros and the PhDs for their top pec training methods. Their answers may just surprise you.

These Coaches and Pros Are Pissed

We ask our experts a simple question: What's really grinding your gears right now in the fitness world? Check it out. They didn't hold back.

Thibaudeau's Words of Wisdom

We dug through the Author's Locker Room and found information gold in them-there hills. So with mule, shovel, and pick ax, we excavated the biggest, best nuggets from Thibaudeau mountain and melted them together to make this bright, shiny article.

Things We've Learned

Sit down with a bunch of bodybuilders and ask them to sum up all the important stuff they've learned and you'll probably hear some interesting info. But sit down with a bunch of experts in the field, guys with years of experience training themselves and working with others, and what you hear may change how you eat and train forever.

Tip: Build Your Biceps With 5-3 Countdowns

This is one of the best training methods we've used for biceps. It's very different, but very effective. Check it out!

Tip: Choose the Right Load for Hamstrings

Get this part right and you'll maximize hamstring hypertrophy. Here's what you need to know.

Tip: Do Reverse Incline Hammer Curls

This biceps exercise builds muscle 4 different ways. Try it if your arm growth has stagnated.

Tip: Do the 2-Minute Leg Press

High reps and continuous tension can build a mountain of muscle, especially on your legs. Try this workout.

Tip: Do the Blitzkrieg Triple Press

Blast your chest with this unique dumbbell bench press variation. Here's how to do it.

Tip: Do the Constant Tension Alternate Curl

Add this to your biceps training to trigger new muscle growth. Here's how to do it.

Tip: Do the Constant-Tension Curl

Stretch out those shirtsleeves by adding this unique exercise variation to your arm training plan. Here's how to do it.

Tip: Do the Donkey Calf Raise

Looks weird, but it works better than standard calf exercises. Here's how to do it.

Tip: Do the Gironda Perfect Curl

This classic exercise is tough, but it'll build your biceps much better than standard curls. Here's how to do it.

Tip: Do the Javelin Press for Shoulders

Start your next delt workout with this unique exercise to activate the nervous system. Check out the benefits here.

Tip: Nail Your Biceps With This Training Method

This unique way of doing reps is great for muscle gains. Warning: It's tough!

Tip: Punch the Barbell for Bigger Biceps

Actually, your partner punches the bar while you hold an isometric. Here's how that works and how to do it.

Tip: Train the Serratus

How do you get that coveted serratus muscle to show up? First, don't be fat. Second, do this unique exercise.

Tip: Try the 8 x 3 Method for Hypertrophy

Can you really build a lot of muscle doing only 3 reps? Yep. But you need to follow four rules.

Tip: Try This Quick & Dirty Calf Fix

Small calves? Stop blaming genetics and use this shock-training method.

Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

Top 10 Ways to Build Mental Toughness

We asked our coaches and experts for their best mental toughness tips. Pick the one that speaks to you and get to work.

Top 9 Bodybuilding Recipes

Eating to be lean and muscular doesn't mean forfeiting flavor. And these aren't your typical bodybuilder recipes. Here's how to make food so good you don't even know it's healthy. Get the recipes.

Warrior Fitness

This T-Nation warrior says a combo of paleo-ish eating and cutting-edge sports nutrition is the best diet for getting ripped and building muscle. Here's why.