Tip: Incline Concentration Curl
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
January 30
Tip: This Type of Workout Music is Best
Music can power your workout to new heights, but the wrong kind can trash your nervous system.
January 29
Tip: Dip Machine, Heavy Negatives
Grab a partner and give this growth-inducing triceps exercise a shot.
Tip: Boost Biceps Growth, Instantly
Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.
January 28
Tip: Curls with 3-Second Negatives
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
January 26
Tip: Banded Chest Supported Rows
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
January 25
Tip: Banded Max Tension Alternating Pulldowns
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Tip: Does Rest-Pause Training Actually Work?
Researchers took a look at it in this new study. Here's what they found.
January 24
Hardcore Answers to Newbie Questions
Protein intake, bulking and cutting, catching the eyes of the ladies, and more.
January 23
Tip: Single-Arm Machine Curl
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
Tip: The Most Popular Bad Exercise
You've seen people doing this in your gym. Here's why it's idiotic.
5 Reasons Your _____ Is Small
Does your back suck compared to your chest? Do your triceps lag behind your biceps? Whatever your puny muscle group is, here's how to fix it.
January 22
Tip: Cross-Body Hammer Curl
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
Good Exercises Gone Terribly Wrong
These exercises and training methods have their place, but they're stupid choices for most gym goers. Here's why.
Tip: The Best Rest Periods for Arm Growth
How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.
January 21
Tip: Rotating Lat Pulldown
Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.
Tip: The Sissy Machine That'll Get You Strong
The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises.
January 17
Tip: Good Curl Form with Elbow Raise
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
January 16
The Perfect Biceps Curl
Curls seem easy to master, yet most lifters are leaving some gains on the table. Use these science-based tricks to build bigger bi's.
Tip: Are You Using the Right Weight to Grow?
Most people don't according to this new study. Check it out.