Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.
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.
The 21s method is a proven muscle builder. Here's how to make it even better.
You need some direct work to maximally strengthen the triceps. Here's the angle most people miss, which leaves some strength on the table.
Strengthen your grip and boost your deadlift, pull-up, row, and more. Here's how.
Do this quick routine once per week and you'll be shocked by your newfound gains.
Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.
Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.
If you want bigger arms, you'll need to fix the way you train them. Stop making these common mistakes.
Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.
The burn is intense, but it sure does work for triggering new muscle growth. Take a look.
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.
Are you swinging back and forth? Are you struggling to get even a couple of good reps? Here's what to do.
Do this simple exercise a few times per week and watch your grip strength skyrocket.
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.
The tri's respond best to heavy reps, but you have to be smart about it. Try this.
The dominatrix phenomenon. The dead fish factor. The irradiation principle. Here's what all that means and how it relates to building scary strength.
Use this machine along with mechanical drop sets to ignite new muscle 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.
To maximize arm size, you need to add this biceps movement to your program.
Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.
Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.
How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.
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.
Here's how to make your barbells and dumbbells more effective and build more carryover strength.