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Bigger Arms & Shoulders, Fast

Prepare for pain... the good kind that forces new growth. Here's how to build big delts, biceps, and triceps using smart combination sets.

The Ultimate Grip Strength Test

Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.

Tip: How to Double the Gains from Pushdowns

Build those puny triceps with this advanced training method. Here's how.

Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.

Tip: Master the PJR Pullover

Nail your lagging triceps with this unique exercise. Here's exactly how to do it.

Tip: The 4 Keys to Bigger Triceps

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

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.

Tip: Bicep Training for Powerlifters & Strongmen

You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Tip: Train Legs. Then Train This Body Part

Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time.

Scrape The Rack For Growth

You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. Do it.

Tip: One Exercise for Triceps and Abs

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

Tip: Scorch Your Triceps With This Exercise

Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.

Tip: Build Your Grip & Forearms Like This

This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.

Tip: Trigger Biceps Growth With Spider Curls

Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.

Tip: A Simple Trick for Better Forearms

Do your wrist curls like this for Popeye forearms.

The Best Training Tool for Triceps

Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.

The 4 Most Effective Supersets for Arms

Here's how to use biceps and triceps finishers to add pounds to your big lifts. Oh yeah, you'll also build bigger arms.

16 Nasty Exercises You've Never Tried

Break out of your training rut and get immediate results by adding a few of these to your next workout.

The 10 Best Biceps Training Tips

What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.

Kettlebells Beat Dumbbells for Biceps

Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.

The Best Biceps Exercises You're Not Doing

If you only do regular curls for your biceps, you're missing a whole lot of muscle. Do these exercises to finally build some bigger guns.

Tip: Trigger New Triceps Growth

Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.

Tip: Master Dips for Chest & Triceps

Everything you need to know about dips, plus some quick videos to make sure you're doing them right.

How to Build a Monster Grip

Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy.