Category: Arms

One-Arm Lever Deadlifts

/ Posted 01.01.2015

Want to improve your big lifts fast? Improve your core strength. The deep muscles of the core—the obliques and transverse … continue reading

Hanging Bodyweight Pullovers

/ Posted 09.08.2014

Whether you’re competing or you just want to look good at the beach, a set of six-pack abs is a … continue reading

Triceps: Unconventional Combo to Grow

I recently received a note from a trainee who was having elbow pain training triceps. Heavy skull crushers, or lying … continue reading

Fast Arm Building Workouts

/ Posted 08.28.2014

Every gym has a guy who has the biggest arms—the man with the largest biceps and triceps. Here’s a two-week … continue reading

Diego Sebastian Arm Training

/ Posted 08.18.2014

Diego Sebastian has a burning passion for training, and it shows in the smokin-hot body he displays. The Buenos Aires–born, … continue reading


Rounder-Delt Pounder

In the January ’14 issue I sang the praises of one-arm cable laterals as being one of the best exercise … continue reading

One-Arm Gripping Dumbbell Squats

/ Posted 05.18.2014

If you’ve given up on “normal” barbell and dumbbell squats due to knee or back issues, this exercise is for … continue reading

Q&A: Forging Freaky Forearms

/ Posted 05.10.2014

Q: The pros seem to have fantastic forearms, yet rarely do I read about them doing specialized forearm work. Why is … continue reading

In-Set Supersets for Massive Triceps

/ Posted 02.26.2014

If you want truly massive arms, you must prioritize your triceps training. After all, the triceps comprise two-thirds of the … continue reading

Straight-Arm Pulldowns

/ Posted 02.18.2014

The most dedicated trainees are always looking for exercises to target muscles from different angles and to reach parts of … continue reading

Forearm Rockers

There’s no doubt that it’s important to have muscular forearms. When you’re dressed in a short-sleeved shirt, it’s the only … continue reading

Grip, Mass and Overload

/ Posted 01.11.2014

Q: I can’t use heavy weights on my back exercises compared to what I use for pressing movements, and it … continue reading

One-Arm Chin-Dips

/ Posted 12.09.2013

Ever thought you could work your back, chest, biceps, triceps, shoulders and core—pretty much everything in your entire upper body—all … continue reading

The 500 Rep Arm Assault

/ Posted 10.05.2013

It’s Time to Volumize for More Size on Your Bi’s and Tri’s So you’re back for more, huh? You accepted … continue reading

Uni-angular Tri-sets for Bigger Arms

/ Posted 08.04.2013

Q: I’d like to try a training cycle to bring up my arms, which are lagging behind my other bodyparts. … continue reading

Outrigger One-Arm Bench Pushups

/ Posted 08.01.2013

Everybody loves pushups. They’re a classic upper-body exercise; however, the main drawback comes as you get stronger on them—your bodyweight … continue reading

Q: What do you think of preacher curls?

/ Posted 06.15.2013

Q: What do you think of preacher curls? A: The popularity of the preacher curl owes much to Larry Scott. … continue reading

Concentration Curls

/ Posted 05.17.2013

The biceps is probably the most popular muscle to develop, and that’s been the case for nearly 100 years. That … continue reading

Arm-Building Secrets of the Pros

/ Posted 05.08.2013

Disclaimer: I intentionally misled you with the title to get your attention. There really are no “secrets” of the pros … continue reading

Hardcore Workouts for Bigger Chest, Back and Arms

/ Posted 05.06.2013

Q: I’m interested in some hardcore workouts for my chest, back and arms. I’m not interested in getting any stronger, … continue reading

Q&A: Big-Arms Workouts and Exercises

/ Posted 03.19.2013

Q: What were the most effective arm programs you ever followed? A: They were usually programs that didn’t specialize on … continue reading

Arm-Building Secrets of the Pros

/ Posted 02.27.2013

Disclaimer: I intentionally misled you with the title to get your attention. There really are no “secrets” of the pros … continue reading

The Pre-Ex 3X Size Assault: Big Arms Now

Q: I am loving Pre-Ex 3X. Tried it on chest and back, and the muscle pumped like crazy. I want … continue reading

Cannonball Delts

/ Posted 12.28.2012

Q: I need some new exercises to get my delts growing. I do tons of standing and seated laterals and … continue reading

Q&A: Should I add wrist curls to the end of an arm workout?

/ Posted 12.27.2012

Q: What do you think about adding wrist curls to the end of an arm workout? A: It’s a good … continue reading

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