December 13
Arm Training Perfected
Use these arm training strategies to build your biceps and triceps faster, all while spending less time in the gym.
December 5
The Most Effective Arm Workout You'll Ever Do
The descending eccentric arm workout will challenge you, forcing adaptations in size and strength. That means bigger biceps and triceps, bro.
November 3
Biceps Workout: The 5-10-20 Protocol
Got stubborn biceps? Use this smart training method to get their attention.
September 5
The Look of Power: Build Big Forearms
With the right training, you can build big forearms quickly. So there's no reason for yours to be stuck at average. Here's what to do.
July 18
Pumped Strength: The Arm Workout
If your biceps and triceps are only big when you have a pump, you've got a problem. This arm workout is the solution. Check it out.
July 14
10 Exercises to Reignite Your Biceps Workout
Set your biceps on fire. Here are ten great exercises and techniques to light up your boring biceps workout and trigger new muscle growth.
July 4
Arm Workout Overhaul: 7 New Biceps Exercises
Hit a plateau with your arm workout? Then light up your biceps in a whole new way with these fresh exercises and smart training methods.
March 28
One Exercise for Thick Triceps and a Big Bench Press
Struggle to lock out during the bench press? Want a monstrous set of triceps? Master this hybrid exercise. Here's how to do it.
March 12
Superset Workout: Push-Pull Combos for Gains
It's hard to beat a superset workout using the proven antagonistic training method. Try these six exercises and pair them up for gains.
January 31
How to Build Biceps That Don't Wanna Grow
Haven't seen much arm growth in a while? Here's how to build biceps that are being stubborn. Videos and full workout included.
December 16
The Best Dumbbell Exercises for Bigger Biceps
Need to fill out those shirtsleeves? Drop the bar. Here are the best dumbbell exercises for biceps size. Have you tried them all?
September 13
Don't Underestimate Resistance Bands for Triceps
Build your triceps, improve your lockout, and make your elbows feel better with these five resistance band exercises for triceps.
August 18
Bigger Arms Faster: The Workout Plan
Feel like your arm growth has come to a halt? Don't look around for crazy solutions. Just try this workout plan for biceps and triceps.
June 4
Tip: Can Anyone Build 19-Inch Arms?
Is there a secret to building big arms? Well, kinda. Here's what you need to know.
May 6
Pump and Grunt – New Biceps Finishers
Try these grueling training methods while the wuss boys next to you are doing their stale barbell curls for 3 sets of 10.
May 1
Tip: Why You Need Spider Curls
This classic bodybuilding exercise deserves a place in your workout. Here's why and how to do it right.
April 14
Tip: Try This Weird Rep-Rest Scheme For Arms
Doing an unorthodox number of reps and taking a really short rest period increased biceps growth by 100% during this study. Take a look.
April 11
Tip: Triceps Giant Set
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
April 10
Tip: Tricep 30's
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.