Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.
Everything you need to know about dips, plus some quick videos to make sure you're doing them right.
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.
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.
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.
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 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.
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.
Sounds crazy, but it works if you use this smart training strategy. Check it out.
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.
Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.
This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?
Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.
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.
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.
If curls stop working, there's an old school drill that can add inches to your pipes and crank up your athleticism.
Shake up your training with Tabata for biceps, eccentric roll-outs for abs, and speed push-ups.
At last, the definitive answer to the age-old question of whether direct arm work is really necessary for big guns.
A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.
Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.
Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.
You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.
Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.
You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.
Building menacing forearms and developing a bar-bending grip require two unique approaches. Here's how to get both.