January 21
The Complete Guide to Biceps Training
Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.
August 28
The 1000-Rep Arm Workout
This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?
August 15
4 Exercises for Big Arms & Hard Abs
Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.
July 22
5 Insane Biceps and Triceps Workouts
Do one of these extremely high-volume finishers every fourth day and you won't need to do any additional biceps or triceps training. Get the workouts here.
April 29
The 7-Day Biceps Cure
Want visibly bigger biceps next week? This program has been proven to add a fourth of an inch or more to your arms in 7 days.
March 14
Climb Your Way to Massive Arms
If curls stop working, there's an old school drill that can add inches to your pipes and crank up your athleticism.
January 17
Weird Workouts That Really Work
Shake up your training with Tabata for biceps, eccentric roll-outs for abs, and speed push-ups.
December 30
Direct Arm Training: Pros and Cons
At last, the definitive answer to the age-old question of whether direct arm work is really necessary for big guns.
November 14
Advanced 21s for Hypertrophy
A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.
October 24
5 Workouts for Non-Responsive Biceps
Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.
October 21
Timed Carries for Traps, Arms & Core
Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.
October 16
The Return of Direct Arm Training
You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.
October 4
The Best Exercise for Forearm Workouts
Looking for forearm workouts? Look no further. Here's a simple way to build a pair worthy of respect, admiration, and fear.
September 12
The Strict Curl for Max Weight
You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.
Big Forearms, Crushing Grip
Building menacing forearms and developing a bar-bending grip require two unique approaches. Here's how to get both.
July 12
7 Advanced Exercise Modifications
Accelerate hypertrophy with slight modifications to your staple exercises. Here are seven ways to do it.
October 19
4 Weeks to Big Arms
You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.
June 25
The Ultimate Arm Assault
Once you've built a foundation of strength you'll need to isolate and annihilate. Here's a surefire way to build big arms.
June 5
Timed Arm Blast
Forget about counting reps! Do your biceps and triceps sets for time instead!