Sometimes, to get your biceps and triceps to grow, you have to specialize. This is the plan you need.
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.
Shake up your training with Tabata for biceps, eccentric roll-outs for abs, and speed push-ups.
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...
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.
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.
Give your triceps training a much-needed shake-up and start hammering out some horseshoes!
Got a set of biceps that haven't grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.
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.
Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.
Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.
Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time.
Sounds crazy, but it works if you use this smart training strategy. Check it out.
To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.
Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.
This curl variation nails every fiber of the biceps in one movement. Check it out.
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.
Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.
How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.
Build your tri's and avoid elbow pain by using this sequence for triceps training.
If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.
Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.
You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.
Here's how to train all three types for maximal gains in hand strength and forearm size.