Tip: Myo Reps for Strength and Size
Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.
August 8
Tip: mTOR Training for Biceps
The burn is intense, but it sure does work for triggering new muscle growth. Take a look.
July 22
Tip: Rethinking the Sissy Concentration Curl
It's an easy isolation exercise, it's not functional, and everyone knows chin-ups are better. Except, according to this study, that's not quite right.
July 14
Tip: Your Chin-Up is Weak and Ugly. Let's Fix It.
Are you swinging back and forth? Are you struggling to get even a couple of good reps? Here's what to do.
July 13
Tip: Single-Arm Barbell Curl
The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.
July 7
Tip: Preacher Curl Supersetted With Dumbbell Curl
Do 8 reps on the preacher, then go straight into alternating curls, progressively increasing the number of reps until you hit 4 reps each side.
July 6
Tip: Spider Curl, Slow Negatives and Iso Holds
This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.
June 20
Tip: The 2-Minute Grip Strengthener
Do this simple exercise a few times per week and watch your grip strength skyrocket.
June 16
Tip: The Forgotten Grip Strength Builder
Go lighter for more gains? Yes. Work your way up to doing this exercise for 5 minutes straight for big forearms and a monster grip.
June 14
Tip: Infinity Singles for Big Triceps
The tri's respond best to heavy reps, but you have to be smart about it. Try this.
June 9
Tip: One-And-A-Quarter Reps for Triceps
Go through a full range of motion, then a quarter of the range of motion. That's one rep.
June 4
The Secret Strength Weapon
The dominatrix phenomenon. The dead fish factor. The irradiation principle. Here's what all that means and how it relates to building scary strength.
May 30
Tip: Guillotine High Cable Curl
This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
May 19
Tip: Partial ROM vs. Full ROM Triceps Extensions
In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.
April 25
Tip: Dumbbell Spider Curl with Push
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
April 17
Tip: The Best Machine for Biceps
Use this machine along with mechanical drop sets to ignite new muscle growth.
April 13
Tip: The PJR Pullover
This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.
April 12
Tip: Neutral-Grip Dumbbell Triceps Extension
Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.
March 31
Tip: Get Twice the Triceps Growth
A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.
March 14
Tip: Triceps Extension – Multi-Hold Pump Set
Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.