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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.

Unconventional Workout - Triceps

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

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.

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?

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.

Bastards on Biceps

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

Final Solutions for Frustrated Lifters: Arms

Charles Poliquin answers your questions about arm training. Check it out.

Best of Triceps

Seven proven exercises and training methods to add some size to your sad little triceps.

Best of Biceps

Nine biceps exercises proven to work better than standard curls.

Intro to Mechanical Drop Sets

Christian shows you how to blast your biceps into oblivion, damaging the muscle fibers so much that they either grow or die!

Massive Force

This six-week program breaks some of the currently accepted rules for workout volume and duration. That's why you'll do more than 20 sets per workout and you'll train for 60 to 75 minutes.

Jack Up Your Arms With Mechanical Drop Sets

With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth.

The Constant Tension Alternate Curl

There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.

Want Big Arms? Stop Wasting Your Time!

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...

Thib's Quick Tricks

Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.

Up for a Quickie?

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.

The Revised and Improved Bigger Arms Challenge

Add almost an inch of muscle to your arms in a short amount of time. Here are the exercises to do and exactly how to do them.

Your Ticket to the Gun Show!

Sometimes, to get your biceps and triceps to grow, you have to specialize. This is the plan you need.

QUICK Biceps & Triceps GROWTH

How did Author Jones put a half-inch of permanent arm size on the bodybuilders he coached in only one workout? The secret revealed here.

13 Tips for Mighty Elbows and Wrists

It’s difficult to lift hard and heavy when your elbows and wrists feel jacked up. Here’s how to keep them strong and healthy.

New Arm Size, Right Now!

How does an advanced lifter build bigger arms? Is it even possible? It is. If you're an experienced lifter who hasn't seen arm growth in ages, here's what to do.

The BIGGER-ARMS Challenge

Can you really make your biceps and triceps bigger in only four workouts? With this program you can.

Armed For Combat

Drastically increase arm size and strength over a twelve week period. Here’s your plan.

Arm Yourself!

Tried everything to get your arms to grow? No, no you haven’t. Check out these training methods.

Keep Your Chin Up

Mastering the chin-up means having the ability to do lots of solid, easy reps. Have YOU mastered it yet? Start here.