Tip: Double Tap Your Biceps
Here's a great way to smash your biceps. And you've probably never tried it.
January 5
Tip: Max Tension Triceps Training
Ramp up your triceps workout with this new drop set variation.
January 2
Tip: How to Fill In Your Biceps Gap
Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.
December 27
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.
December 26
Tip: A New Way to Hammer the Hammer Curl
Use the muscle round technique to light up your brachialis and add size to your arms.
December 23
Tip: The Math Formula for Big Biceps
Once you're past the newbie stage, try this barbell curling strategy to trigger new arm hypertrophy.
December 19
Tip: The Best Triceps Isolation Exercise
This exercise, combined with a special training technique, will blow up even the most stubborn triceps. Take a look.
November 1
Tip: 6 Unconventional Triceps Builders
It's time to do something besides rope pushdowns for your direct triceps work. Bet you haven't tried all of these.
October 31
Tip: 4 Heavy Partials for Lockout Triceps
Build bigger tri's and boost your lockout strength with these exercises.
October 21
Tip: Pump the Biceps for Growth
Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.
October 20
Tip: The Forward Leaning Biceps Curl
For a new stimulus, manipulate the force vector to change the point of maximal tension in the biceps.
October 18
Tip: Biceps 21's – A New Variation
This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.
October 16
Tip: A Smarter Way to Blast Your Biceps
The 21s method is a proven muscle builder. Here's how to make it even better.
October 11
Tip: 4 Ways to Increase Grip Strength
The harder you can hang on and squeeze, the stronger you can get. Try these drills.
September 27
Tip: Face-Away Cable Curl
Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.
Tip: Triceps Training – The Missing Angle
You need some direct work to maximally strengthen the triceps. Here's the angle most people miss, which leaves some strength on the table.
September 23
Tip: 4 Simple Ways to Build a Stronger Grip
Strengthen your grip and boost your deadlift, pull-up, row, and more. Here's how.
September 15
Tip: Bigger Forearms in 3 Minutes per Week
Do this quick routine once per week and you'll be shocked by your newfound gains.
September 12
Tip: The Ultimate Move For Tricep Growth
Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.
September 1
Tip: A New Way to Build Triceps
Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.