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  • X-Only Mass Blast?

    We do a full-range movement, or very close to it, because we believe it better strengthens the muscle at all positions...

    Steve HolmanFebruary 6, 2009
  • The Grimm Brothers

    Two days later the Grimm brothers were back in the gym. Their backs were still bothering them, but they weren’t planning...

    Stuart McRobertFebruary 3, 2009
  • Deflated-Delt Dilemma

    Q: My delts are about as flat as pancakes. Any rapid solution to the problem? A: Wide, round shoulders have been...

    Charles PoliquinNovember 9, 2008
  • Dumbbell Rows for Back Growth

    One of the most popular exercises in serious gyms is the dumbbell row. It’s an easy lift to learn and works...

    Joseph M. Horrigan, D.C.September 30, 2008
  • Best Moves For Big Bi’s

    In the e-book X-traordinary Arms we explain the in-for-out/out-for-in principle. For biceps it means that to focus on the outer head...

    Steve HolmanSeptember 16, 2008
  • Triceps Training Tips and Myths

    A smarter approach is to look at how body position affects the triceps, specifically the differences produced by performing triceps extensions...

    Charles PoliquinSeptember 15, 2008
  • Curls Gone Wild

    Everyone wants a great set of guns. It's one of the main reasons guys start lifting weights in the first place....

    Greg ZulakApril 13, 2008
  • Bench Press Power Tools

    Face it, you want your bench press to go huge. You know, red zone’like four big wheels on each side of...

    Iron Man MagazineSeptember 29, 2005
  • Guns & Ammo

    How One Man Packed On 100 Pounds in Nine Months--and Built 21-Inch Arms--No Steroids! (No Kidding!)

    Jim HaferSeptember 29, 2004
  • Joe Wider Pt 2

    Most bodybuilders who own well-developed deltoids almost always use lighter weights and execute each movement with precision through a full range...

    Eric BroserJune 19, 2004
  • Forging Freaky Forearms

    Every time you train, you stress your nervous system as well as the muscles. I think you would gain more size...

    John HansenMay 1, 2004
  • Bicep Peaks for Big Arms

    Everybody loves to build big biceps, and everybody loves to do curls. Ironically, many bodybuilders don't know how to curl correctly.

    Greg ZulakApril 29, 2004
  • Forearm Firestorm

    Q: I have a problem building any decent mass in my forearms. I do wrist curls and reverse curls for three...

    Greg ZulakFebruary 3, 2003