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Arm Training

Titanic Triceps

Titanic Triceps

Focus on the long head for king-size arms. Although muscle shape is largely determined by genetics, ensuring that each portion, or head, of a muscle group is fully developed will go a long way toward equalizing the differences among them. The triceps are a good example. The word triceps means “three heads”— the medial, the lateral, and the long head. The long head is arguably larger than the other two, so focusing […]

Awesome Arms Workout: Arms By Labrada

Awesome Arms Workout: Arms By Labrada

You clicked on this article because you wanted to know how to grow your biceps and triceps. We want to show you how to do it. Let’s go get pumped! For this workout, we’re going to be focusing on intensity. We’re not training legs or any other huge body part, so the lifts themselves aren’t really taxing. But we’re going to increase the intensity by keeping the rest periods short. We rest just as long for the other to complete […]

Austrian Alps: Arnold Schwarzenegger’s Biceps Workout

Austrian Alps: Arnold Schwarzenegger’s Biceps Workout

Getting to the bottom—and top—of Arnold’s biceps. The story of Arnold’s arms and how to get them yourself. In the 1970s, there was no need to consult grizzled mountaineers or your dentist’s dog-eared copies of National Geographic to find the world’s most awe-inspiring peak. Denizens of any local gym knew that impressive mountain could be […]

Brachioradialis: How To Hit The Large Forearm Muscle Properly

Brachioradialis: How To Hit The Large Forearm Muscle Properly

Lagging forearm muscles are a common weakness. It’s often difficult to find the time to work in forearms, so most guys forego the forearm training in hopes that all the back and biceps work will stimulate enough growth. Yet, even if you do throw in some forearm work, you may not be doing it properly. The brachioradialis is the large major muscle on the top of your […]

Hulking Biceps

Hulking Biceps

When I was a teenager just getting started in bodybuilding, I used to marvel at the biceps of Larry Scott. They were the best I’d ever seen, and to me they still rank as the best ever. Scott’s biceps heads were incredibly long, reaching past his elbows, and they were very thick and full, too. In studying my own biceps early on, I realized that Scott would be a good role model for me because I also had long muscle bellies. […]

Mr. Olympia Phil Heath’s Triceps Routine

Mr. Olympia Phil Heath’s Triceps Routine

The reigning Mr. Olympia’s triceps may be otherworldly, but his triceps routine is grounded to reality. Reigning Mr. Olympia Phil Heath never had to worry about his triceps. “It’s not that I don’t want big triceps, but the truth is, I’ve never had much difficulty adding mass to them,” he once stated. Lucky bastard. Still, […]

Get Biceps Like Ronnie Coleman

Get Biceps Like Ronnie Coleman

Eight-time Mr. Olympia Ronnie Coleman kept it simple — but intense. During his eight-year run of Mr. Olympia victories (1998–2005), Ronnie Coleman had unquestionably the best arms in the sport of bodybuilding. They were huge, they were detailed, they were in proportion with the rest of his massive body parts, and they displayed such cartoonish […]

Build Arms Like Arnold Schwarzenegger

Build Arms Like Arnold Schwarzenegger

How did Arnold build his iconic biceps? With hard work—and lots of it. Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold […]

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