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.
Build your tri's and avoid elbow pain by using this sequence for triceps training.
Make your back feel awesome and build your grip strength with this simple exercise.
Looks weird, but it's great for crushing strength and forearm size.
This curl variation nails every fiber of the biceps in one movement. Check it out.
This bodyweight move not only builds your forearms, it's a great way get ready for serious gymnastic-based training.
The pros and cons of straps, how to really train your grip and forearms, and more.
To really build your forearms you need more than a few wrist curls. Add these sledgehammer exercises to your workouts.
Here's how to train all three types for maximal gains in hand strength and forearm size.
I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.