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Training With Maximal Weights

The reason why your arms are on the puny side? You don’t train them heavy enough. This 12-week arm training program is based on heavy weights and smart science.

The One-Day Arm Cure

This all-day arm workout is completely nuts… but it works. Check it out.

Can't Add Size to Your Biceps?

Direct grip and forearm training can be just what you need when arm gains have stalled out. Here’s why, plus a full training program to get you started.

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

Canadian Cannons

Build Bulging Biceps the Quebec Way!

Keep Your Chin Up

Mastering the chin-up means having the ability to do lots of solid, easy reps. Have YOU mastered it yet? Start here.

Arm Yourself!

Tried everything to get your arms to grow? No, no you haven’t. Check out these training methods.

Armed For Combat

Drastically increase arm size and strength over a twelve week period. Here’s your plan.

The BIGGER-ARMS Challenge

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

New Arm Size, Right Now!

How does an advanced lifter build bigger arms? Is it even possible? It is. If you're an experienced lifter who hasn't seen arm growth in ages, here's what to do.

13 Tips for Mighty Elbows and Wrists

It’s difficult to lift hard and heavy when your elbows and wrists feel jacked up. Here’s how to keep them strong and healthy.

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.

Your Ticket to the Gun Show!

Sometimes, to get your biceps and triceps to grow, you have to specialize. This is the plan you need.

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.

Up for a Quickie?

Christian serves up 3 innovative methods for taking your gains to new heights - one for biceps, one for arms in general, and a Bizarro World method that involves doing the opposite of everything you now do.

Thib's Quick Tricks

Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.

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...

The Constant Tension Alternate Curl

There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.

Jack Up Your Arms With Mechanical Drop Sets

With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth.

Massive Force

This six-week program breaks some of the currently accepted rules for workout volume and duration. That's why you'll do more than 20 sets per workout and you'll train for 60 to 75 minutes.

Intro to Mechanical Drop Sets

Christian shows you how to blast your biceps into oblivion, damaging the muscle fibers so much that they either grow or die!

Best of Biceps

Nine biceps exercises proven to work better than standard curls.

Best of Triceps

Seven proven exercises and training methods to add some size to your sad little triceps.

Final Solutions for Frustrated Lifters: Arms

Charles Poliquin answers your questions about arm training. Check it out.