How to Build Biceps That Don't Wanna Grow
Exercises & Methods for Stubborn Biceps
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.
April 9
Tip: Reverse-Grip Pushdown
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
April 7
Tip: A Giant Set for Giant Triceps
Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.
April 4
Tip: The 6 Keys to Big, Strong Triceps
Suffer from TTS (Tiny Triceps Syndrome)? Here's the cure.
March 13
Question of Power 4
Coach Carter tackles tricep growth, dietary restraint, and how to tell if you're ready to compete in bodybuilding. Check it out.
March 8
Big Arms in 8 Workouts
Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.
January 15
Tip: Pullover and Press
Blast your triceps with this elbow-friendly exercise.
January 14
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.
January 13
Tips: Concentration Curl with Offset Grip
The offset resistance will help you develop the short head of the biceps for thicker looking arms.
Tip: The 30-Second Rep for Shoulder & Arms
Want to build your upper body? Move heavy dumbbells slowly. Try this complex.
January 12
Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.
January 11
Tip: Banded Close-Grip Bench Press
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
January 10
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.