Tip: Fix Your Cranky Elbows and Sad Arms
Is elbow pain interfering with your arm training? Try this.
Tip: Dip with Chains
Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.
Tips: Concentration Curl with Offset Grip
The offset resistance will help you develop the short head of the biceps for thicker looking arms.
Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.
Tip: 4 Set-Extending Methods for Mass
Still doing 3 sets of 10? Time to ramp it up and trigger some new growth. Here's how.
Tip: Banded Close-Grip Bench Press
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
Tip: The Busy Man's Bro-Split
If you want to do enough volume for muscle growth, but only have a short amount of time to train, organize your training split like this.
Tip: Independent Handle Pushdown
Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.
Tip: Master the Feeder Set
It's not a warm-up set, and it's not a work set either. It's that all-important set in between. Here's how to do it.
Tip: Triple Down on Biceps Growth
Combine a loaded stretch, slow negatives, and a vicious mechanical drop set to trigger biceps growth multiple ways. Here's how.
