Category: Arms

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

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

/ Posted 01.10.2013

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

Building Troubled Arms with the Perfect Mass-Building Split

/ Posted 12.18.2012

Q: I’ve always had trouble building arms, but I notice that on back day they pump up bigger than ever. … continue reading

Put Two Inches on Your Arms in 12 Weeks—Biceps

/ Posted 10.11.2012

Because the biceps are a small muscle group relative to other muscles of the torso, I prefer to train them … continue reading

What is the best curling machine for developing the biceps?

/ Posted 09.29.2012

Q: What is the best curling machine for developing the biceps? A: If you had asked Nautilus inventor Author Jones … continue reading

Put Two Inches On Your Arms in 12 Weeks—Triceps

/ Posted 09.27.2012

Training the arms can be broken primarily into triceps training and biceps training. We’ll start with the triceps because they … continue reading

How Do Pros Train to Get Awesome Biceps?

/ Posted 09.12.2012

Q: What do the pros do to give themselves their awesome biceps shapes? A: Biceps shape is genetically determined. If … continue reading

How to Make Incline Curls More Effective

/ Posted 08.31.2012

Q: I’m a big believer in your Positions-of-Flexion workouts. I have gotten more growth with that [three-exercise approach] than with … continue reading

Best Arm Flexors: How do I decide which curl exercise to do?

/ Posted 08.22.2012

Q: Should I do dumbbell curls, barbell curls, EZ-curl-bar curls, spider curls, hammer curls, cable curls, incline curls, concentration curls … continue reading

Titanic Triceps and Freaky Abs

/ Posted 07.31.2012

Q: I have two questions: Do you have any tips for adding thickness to the inside head of the triceps? … continue reading

Fast Arm Bulking Routines

/ Posted 07.15.2012

Q: I’m a fast-twitch athlete and don’t seem to respond well to higher reps. Are there any good workouts you … continue reading

How do I build sweeping triceps without pain?

/ Posted 07.12.2012

Q: I have trouble with my triceps, specifically the long-head sweep. I’m sure it’s because overhead extensions hurt my elbows, … continue reading

How do I improve my lagging biceps?

/ Posted 07.06.2012

Q: Every time I train biceps, my forearms get pumped like crazy, and my bi’s hardly at all. I wouldn’t … continue reading

Solutions for Elbow-Pain

/ Posted 05.19.2012

I’ve addressed training-related inner- and outer-elbow pain several times in past columns. Inner-elbow pain often occurs at a bony prominence … continue reading

Building Impressive Biceps

/ Posted 05.02.2012

Q: You definitely have the arms, especially the biceps—which is the required muscle, isn’t it? I’m up to 19 inches, … continue reading

4X Mass Training for Arms

/ Posted 03.14.2012

Q: I’m following your current split [at the X-Training Blog]. So far, so good, but I’d really like another arm … continue reading

Best Press for My Delts

/ Posted 03.04.2012

Q: Is there much difference between the effects on my delts of different types of presses? A: Probably not, provided … continue reading

Specialize for Arm Size

/ Posted 02.25.2012

Q: I’m a former powerlifter and used to focus only on squats, deadlifts, bench presses, military presses and bent-over rows. … continue reading

Most Underused Exercises, Part 3

/ Posted 11.28.2011

This month I conclude my diatribe on bodybuilding’s most underused exercises. Triceps: When it comes to building the tri’s, pushdowns … continue reading

How the Big Bad Wolf Got Bigger Bi’s

/ Posted 10.08.2011

Few men in pro bodybuilding today can lay claim to shoulders as impressive as those on Dennis Wolf, who recently … continue reading

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