At last, the definitive answer to the age-old question of whether direct arm work is really necessary for big guns.
Shake up your training with Tabata for biceps, eccentric roll-outs for abs, and speed push-ups.
If curls stop working, there's an old school drill that can add inches to your pipes and crank up your athleticism.
Want visibly bigger biceps next week? This program has been proven to add a fourth of an inch or more to your arms in 7 days.
Do one of these extremely high-volume finishers every fourth day and you won't need to do any additional biceps or triceps training. Get the workouts here.
Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.
This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?
Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.
Exactly how you perform a curl can mean the difference between having puny biceps and big biceps. Here's how to curl to double your rate of growth.
Sounds crazy, but it works if you use this smart training strategy. Check it out.
If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.
Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.
We bet you haven't tried these unique exercises. Add a few to the end of your workouts to cure PFS – Puny Forearm Syndrome.
Many functional training zealots will tell you there's no need to train the biceps and triceps directly. Here's why they're wrong... and kinda puny.
Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.
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.
Everything you need to know about dips, plus some quick videos to make sure you're doing them right.
Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.
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.
Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.
What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.
Break out of your training rut and get immediate results by adding a few of these to your next workout.
Here's how to use biceps and triceps finishers to add pounds to your big lifts. Oh yeah, you'll also build bigger arms.
Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.
Do your wrist curls like this for Popeye forearms.