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Bastards on Biceps

Four T Nation coaches (who are actually nice guys) debate biceps training. Read up. You’ll learn a lot.

Use Your Strong Hand - Advanced Grip Training

Most guys can't sweep the room without using wrist straps to grab onto the broom. Here's how to fix that sad, sad, problem.

Building Bodybuilder Triceps

The triceps are the largest muscle group in the arms, not the biceps. So why are you spending all that time curling?

Unconventional Workout - Biceps

Got a set of biceps that haven't grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.

Unconventional Workout - Triceps

Give your triceps training a much-needed shake-up and start hammering out some horseshoes!

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

Mountain Dog Arms

Want bigger arms? There are four keys things to remember when it comes to training them. Check ‘em out here.

Building a Biceps Peak

Can you really add a peak to your biceps? Well, you can certainly add some new size if you train the long head. Here’s how.

Targeted Compound Arm Training

Single joint exercises are fine, but compound lifts will do more for your overall size and strength. Here's how to build your arms with compound work.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

Shoulders and Triceps Blast

A 6-week routine filled with heavy weights, drop sets, and 100-rep muscle burners. You ready?

Freaky Forearm Training

Thick, strong forearms not only complete the physique, they help you move more weight and perform better. Here's everything you need to know about grip training.

4 Steps to Fix Your Triceps

Your quest for big, strong arms can get stopped in its tracks if you suffer a triceps injury. Here's how to prevent it.

Timed Arm Blast

Forget about counting reps! Do your biceps and triceps sets for time instead!

The Ultimate Arm Assault

Once you've built a foundation of strength you'll need to isolate and annihilate. Here's a surefire way to build big arms.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

7 Advanced Exercise Modifications

Accelerate hypertrophy with slight modifications to your staple exercises. Here are seven ways to do it.

Big Forearms, Crushing Grip

Building menacing forearms and developing a bar-bending grip require two unique approaches. Here's how to get both.

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

The Best Forearm Exercise

Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

Timed Carries for Traps, Arms & Core

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.

5 Workouts for Non-Responsive Biceps

Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.

Advanced 21s for Hypertrophy

A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.