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Tip: Pump the Biceps for Growth

Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.

Triceps: Strongman Strength, Bodybuilder Size

You can't have big arms with weak little triceps. You can't have a big bench either. Here's how to get 'em huge, strength-athlete style.

Tip: A Smarter Way to Blast Your Biceps

The 21s method is a proven muscle builder. Here's how to make it even better.

Tip: Triceps Training – The Missing Angle

You need some direct work to maximally strengthen the triceps. Here's the angle most people miss, which leaves some strength on the table.

Tip: 4 Simple Ways to Build a Stronger Grip

Strengthen your grip and boost your deadlift, pull-up, row, and more. Here's how.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Tip: The Ultimate Move For Tricep Growth

Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Better Curls, Bigger Biceps

If you want bigger arms, you'll need to fix the way you train them. Stop making these common mistakes.

Tip: Myo Reps for Strength and Size

Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.

Tip: mTOR Training for Biceps

The burn is intense, but it sure does work for triggering new muscle growth. Take a look.

Tip: Rethinking the Sissy Concentration Curl

It's an easy isolation exercise, it's not functional, and everyone knows chin-ups are better. Except, according to this study, that's not quite right.

Tip: Your Chin-Up is Weak and Ugly. Let's Fix It.

Are you swinging back and forth? Are you struggling to get even a couple of good reps? Here's what to do.

Tip: The 2-Minute Grip Strengthener

Do this simple exercise a few times per week and watch your grip strength skyrocket.

Tip: The Forgotten Grip Strength Builder

Go lighter for more gains? Yes. Work your way up to doing this exercise for 5 minutes straight for big forearms and a monster grip.

Tip: Infinity Singles for Big Triceps

The tri's respond best to heavy reps, but you have to be smart about it. Try this.

The Secret Strength Weapon

The dominatrix phenomenon. The dead fish factor. The irradiation principle. Here's what all that means and how it relates to building scary strength.

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

Tip: Get Twice the Triceps Growth

A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.

Tip: The Missing Biceps Exercise

To maximize arm size, you need to add this biceps movement to your program.

Tip: Biceps Training That Wastes Your Time

Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.

Tip: Boost Biceps Growth, Instantly

Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.

Tip: The Best Rest Periods for Arm Growth

How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.

The Perfect Biceps Curl

Curls seem easy to master, yet most lifters are leaving some gains on the table. Use these science-based tricks to build bigger bi's.

Tip: Supersize Your Dumbbells and Barbells

Here's how to make your barbells and dumbbells more effective and build more carryover strength.