Information Motivation Supplementation


Arms Sub-Categories

156 Arms Articles Listed

Sort By:
  • featured article

    Calum Von Moger's Armed And Ready Workout

    By: Contributing Writer

    Build a set of Golden Age arms with this old-school, no-holds-barred video workout from Calum von Moger. Let the gains begin!

    Date Added: Apr 28, 2014

  • Ask The Siege:

    By: Noah Siegel

    You want bigger, better arms that look good whether you have sleeves on or not. I have the workout that will help you get them. Give me 45 minutes, and I'll give you stare-worthy arms.

    Date Added: Jul 23, 2014

  • How To Build Monster Arms

    By: Bill Geiger

    Most arm workouts are frighteningly poorly designed. Let's fix the 4 most common training mistakes on arm day so you can achieve results so good they're scary.

    Date Added: Jul 18, 2014

  • Awesome Arms Workout: Arms By Labrada

    By: Hunter Labrada

    With coaches like Lee and Hunter Labrada, you'll get exactly what you need to add size and strength to your biceps and triceps. Here's their awesome arms workout!

    Date Added: Jun 30, 2014

  • Arm Workouts: 8 Amazing Biceps Exercises

    By: Cory Gregory

    Most guys want pipes that would make C.T. Fletcher curse in approval, but building them takes more than just curling the same pair of dumbbells over and over. Here are 8 moves to raise your biceps game!

    Date Added: Jun 9, 2014

  • 8 Unusual Arms Exercises You Have To Try!

    By: David Robson

    Building a set of killer arms takes more than standard barbell curls and triceps press-downs. Try these 8 unique arms exercises to blow your sleeves apart!

    Date Added: May 6, 2014

  • Armed Warfare: CT Fletcher's Arms Workout

    By: Stephanie Lee

    CT Fletcher knows a thing or fifty about building monstrous biceps and triceps. Think you can hang? Get ready to command your muscles to grow!

    Date Added: Apr 30, 2014

  • Old-School Arms: Josh Halladay's Arms Workout

    By: Contributing Writer

    NPC competitor Josh Halladay is on a quest for his pro card in 2014. Here's the off-season arms workout that he'll use to add serious muscle to his arms!

    Date Added: Apr 1, 2014

  • Strong-Arm Tactics: James Grage's Superset Arms Workout

    By: James Grage

    Strong arms aren't built with fancy techniques. They're built with hard work and intense training. Try this video workout and see for yourself!

    Date Added: Mar 26, 2014

  • Fred ''Biggie'' Smalls Workout: 8 Moves To Awesome Arms

    By: Contributing Writer

    Get your guns! Take a page out of Biggie's book and learn how he prepares his biceps and triceps for an important contest. Here's to volume!

    Date Added: Dec 10, 2013

  • Arms By Alex: Strong Biceps And Triceps Workout

    By: Alex Carneiro

    Forget small-arms fire. It's time to turn your guns into cannons. Alex Carneiro's video workout will help you build bulging biceps and horseshoe triceps.

    Date Added: Nov 6, 2013

  • Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout

    By: Contributing Writer

    If you've never tried DTP, Kris Gethin's brutal training system, this is the perfect place to start. Attack your arms with Gethin and Team Grenade!

    Date Added: Sep 17, 2013

  • WBFF Champion Andreia Brazier's Favorite Arms And Abs Workout!

    By: Dustin Lapray

    Andreia Brazier is gunning for another win at the upcoming WBFF Worlds. We caught up with the Fitness Model champ to talk work, competition, and catch a workout!

    Date Added: Aug 19, 2013

  • Amanda Latona's 5 Favorite Exercises: Single-Arm Cable Triceps Extension

    By: Contributing Writer

    There's always time for triceps training! Learn how this movement has helped Amanda Latona sculpt her arms for the stage.

    Date Added: Aug 16, 2013

  • Armed To The Core: Kizzito Ejam Arms Workout

    By: Contributing Writer

    Awesome biceps peaks don't come without really tough training. Follow Kizzito Ejam's workout to build size, strength, and shape in your arms. Afterward, you won't be able to look in a mirror without flexing!

    Date Added: Aug 15, 2013

  • Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 10

    By: Cory Gregory

    Lift heavy, lift hard, and push your biceps and triceps to grow. Give it your all and this workout will reward you with solid size.

    Date Added: Jul 5, 2013

  • Get Big Arms: Noah Siegel’s Sleeve-Busting Workout

    By: Noah Siegel

    Get the horseshoe triceps, baseball biceps, and hulking forearms you always wanted. This short, high-intensity workout will show you the way!

    Date Added: Apr 10, 2013

  • Gun Safety: Anatomy Of An Arm Injury

    By: Dustin Lapray

    Arm injuries are common in the world of sports, training, and heavy curls. Keep your guns safe by learning common arm injuries and how to rehab if you get hurt.

    Date Added: Feb 26, 2013

  • 30-Minute Muscle: Bigger Arms In 6 Moves

    By: Matt Biss

    Get arms that have size, shape, and definition without having to spend more time in the gym than you need. Sow 30 minutes of work, and reap the reward of bigger, better arms!

    Date Added: Feb 21, 2013

  • Arms Without Equal: Larry Scott Arm Workout

    By: Matt Biss

    The Golden Age of Bodybuilding began when Larry Scott stepped on stage at the first Olympia. Are you up to the challenge of the classic workout that got him there?

    Date Added: Feb 13, 2013

  • Training Superfeature: Armageddon 2013

    By: Contributing Writer

    The world didn't end in December. That's no excuse to be unarmed for the future! No matter who you are, we have the workouts to take your bis, tris and grip to new frontiers of size and strength.

    Date Added: Feb 11, 2013

  • Bare Your Arms: Jen Jewell’s Armageddon Workout

    By: Jen Jewell

    Don’t cover your arms with sweaters and T-shirts. Have the confidence to bare your arms! Here’s the workout that will help you do it.

    Date Added: Feb 11, 2013

  • Ben Booker Arms Workout: Arms By The Book

    By: Trent Lootens

    Ben Booker knows how to build big guns. Keep up with this workout and you'll pop a pair of your own.

    Date Added: Jun 21, 2012

  • 21 Arm Routines - Part 3

    By: Muscle & Fitness

    The greatest arms in bodybuilding were built by diligent men with incredible routines. Follow advice from heroes of the past and get arms worth flexing!

    Date Added: May 10, 2012

  • 21 Arm Routines - Part 2

    By: Muscle & Fitness

    The greatest arms in bodybuilding were built by diligent men with incredible routines. Follow advice from heroes of the past and get arms worth flexing!

    Date Added: May 9, 2012

  • Ric's Corner: Robby Robinson Part 4.

    By: Ric Drasin

    Robby muses on the incredible success and multiple careers of Arnold, despite his recent personal woes. A group of the old guys (at various levels of fitness as Ric points out) will be featured in an upcoming issue of Men's Journal magazine in a special Golden Era spread, and the pair share predictions on who's going shirts and who's going skins. Still in outstanding shape, Robby details his secret on maintaining his impressive bicep peak.

    Date Added: May 8, 2012

  • Armed And Famous

    By: Muscle & Fitness

    The definitive, authoritative, most scientifically accurate ranking of the 42 greatest arms in hollywood history.

    Date Added: May 8, 2012

  • 21 Arm Routines - Part 1

    By: Muscle & Fitness

    The greatest arms in bodybuilding were built by diligent men with incredible routines. Follow advice from heroes of the past and get arms worth flexing!

    Date Added: May 8, 2012

  • 6 Weeks To Sick Arms

    By: Jim Stoppani, Ph.D.

    Grow like a pro with the ultimate science-based program for insane gains!

    Date Added: Apr 9, 2012

  • The Science Of Arm Training – Arm Workouts

    By: Mike Robertson, C.S.C.S.

    Follow this arsenal of techniques, and plateaus will be visible only when you look over your shoulder and back down to the valley below.

    Date Added: Feb 24, 2012

  • Training Superfeature: Armageddon

    By: Contributing Writer

    The world may not be coming to its end, but the days of underdeveloped arms are toast. Check out the gun show below and choose the arm workout best suited to making your bis and tris go bang.

    Date Added: Feb 16, 2012

  • The Book Of Big Arms! Bob Hoffman Biceps Workout

    By: Matt Biss

    Bob Hoffman – creator of York Barbell – wrote the book on biceps training. Literally. Curl up and get cozy with his old-school arm-building approach.

    Date Added: Feb 15, 2012

  • Prince Of Arms: Robby Robinson Exclusive Arms Workout

    By: David Robson

    Now 65, Robby Robinson remains one of the Golden Age's most ripped, enigmatic champions. He talks training and shares a badass arm workout in this exclusive interview.

    Date Added: Feb 8, 2012

  • Gridiron Guns - Thomas Jones Arms Workout

    By: Muscle & Fitness

    Entering his twelfth season in professional football, Thomas Jones remains the NFL's premier gun show!

    Date Added: Nov 23, 2011

  • HRT: Animal Hellraiser Trainer – Hell Workout 1, Shoulders & Arms

    By: Tom Fuller

    Tom Fuller brings in IFBB Pro, Mike 'Wicked' Van Wyck, to demonstrate the proper way to get absolutely ripped.

    Date Added: Nov 3, 2011

  • Ask The $250/HR Trainer: What's The Best Workout For Bigger Biceps?

    By: Joe Dowdell

    I train professional athletes, I train A-list celebrities, and now I train you!

    Date Added: Sep 14, 2011

  • Ask The Super Strong Guy: How Do I Build Massive Powerlifter Pythons?

    By: Mark Bell

    Pro powerlifter Mark Bell answers your questions about lifting very, very heavy objects off the floor and rack.

    Date Added: Sep 14, 2011

  • The 7 Arm Commandments: Fouad Abiad's Rules For Bigger And Better Arms

    By: Flex

    Abiad's short-term goal is to do everything in his power to force his bi's and tri's to grow. He has constructed a plan, analyzed his past and made damn sure to not repeat past mistakes.

    Date Added: Sep 7, 2011

  • The Best Guns On Bodyspace: Members Show You How To Get Big Arms

    By: Roger Lockridge

    When it comes to big arms, we say learn from the best. BodySpace's pick of the litter are here to help you turn those water pistols into loaded guns!

    Date Added: Aug 18, 2011

  • Seis Semanas Para Brazos Grandes

    By: Jim Stoppani, Ph.D.

    Llega el buen tiempo: ¡a lucir los músculos! Crece como un profesional gracias al novedoso programa comprobado científicamente y consigue logros espectaculares.

    Date Added: Aug 15, 2011

  • You Want Guns? 8 Exercises, 4 Supersets, 2 Sculpted Arms!

    By: Pauline Nordin

    8 exercises, 4 supersets, 2 sculpted arms!

    Date Added: May 26, 2011

  • Code Of Arms: 9 Moves To Skyrocket Your Bi-And-Tri Growth

    By: Nick Tumminello

    If your biceps and triceps are fine just the way they are, stick with your workout. For the rest of you, here is the launch sequence for skyrocketing your arm growth.

    Date Added: May 12, 2011

  • 9 Ways To Ruin Your Sleeves: Arm Moves That Produce Amazing Results

    By: Cory Schmidgall

    If you really want to bring amazing biceps, triceps and shoulders to the 'gun show' then try this circuit of 9 exercises to see explosive arm muscle growth! Learn about each exercise, reps, sets and intensity below!

    Date Added: Mar 29, 2011

  • Double Your Arm Firepower With Superset Training!

    By: Roger Lockridge

    You know that someone made an impact on the field of their choice when people are studying your training methods and thought processes over three decades after you were active. Arnold Schwarzenegger is someone who obviously did just that.

    Date Added: Mar 11, 2011

  • 2011 Road To The Arnold: Branch Warren Arms You For Battle!

    By: Road To The Arnold

    Coming off a 2009 2nd place Mr. Olympia finish, Branch Warren, one of bodybuilding's toughest predators, is on the hunt. The 'Tri-ceratops' is hungry, and he has his eye on the prey - a 2011 Arnold Classic title. Beware!

    Date Added: Feb 24, 2011

  • Ava Cowan: Naturally Driven | Upper Body Assault.

    By: Ava Cowan

    Ava follows a strict protocol of heavy lifting to build quality, dense mass but recommends a few light warm up sets especially for injury prone body parts like the shoulders. A strong mind-muscle connection results in better muscle activation, and this proves effective for both shoulders and biceps. Strict form and multiple angles are called for on triceps, while the Freemotion machine and incline dumbbell movements target upper chest.

    Date Added: Nov 10, 2010

  • Train Insane With Kane, Episode #57: Dog Curls From France.

    By: Kane Sumabat

    A new trend has officially started: workouts using live animals, giving new meaning to your donkey calf raises. After a bicep, and fur, searing arm session, what better post workout meal exists than sausage and peppers? Remember - when using a knife, always cut away from yourself.

    Date Added: Oct 7, 2010

  • Dramatic Transformation Principle: Get Ready To Build Massive Arms!

    By: Roger Lockridge

    Roger Lockridge takes Kris Gethin's Dramatic Transformation Principle to the gym for an arms workout. Read how he did!

    Date Added: Sep 13, 2010

  • ErgoGenix Quantum Body Method: Back & Triceps.

    By: Other Writer

    Episode #3 of the Quantum Body Method. Today starts with a pyramid superset of wide grip lat pulldowns and close grip reverse pulldowns, just the right formula to have your lats screaming for mercy. On to middle back with seated rows, Robert insists on perfect form for the best muscle stimulation including ending with partial reps and a quick superset with wide grip high rows. Middle back and rhomboids are singled out with bent flyes, while close grip pullups are utilized for a huge pump throughout. Finally it's hyperextensions to get that massive stretch in the muscle. With plans to attack all heads of the tricep, tried-and-true standard and reverse grip pushdowns are on the menu first. To end it's a straight set of overhead triceps extensions and then dips to failure.

    Date Added: Aug 18, 2010

  • ErgoGenix Quantum Body Method: Chest & Biceps.

    By: Other Writer

    Episode #1 of the Quantum Body Method. Mike's upper and middle chest are targeted for improvement with pyramided incline and flat presses on the smith machine followed by a wide grip machine decline press with pushups for lower chest. Finally a giant set of 3-position cable flyes rounds things off. On to biceps, it's EZ curls for the warm-up, immediately to blood-pumping standard and alternating hammer curls, finishing with reverse curls.

    Date Added: Aug 11, 2010

  • Kai Greene | A New Breed, Vol. 2 Redemption | Part 1.

    By: Other Writer

    At a Veteran's Hospital auditorium in Columbus, OH, Kai gives an inspirational speech the very next day after winning the '10 Arnold Classic. With his first Olympia behind him, he shifts his focus from strict competition to improvement, and embarks down a new path after heading back home, resting, and settling into the well hewn routine that brought him to this elite level to begin with. Kai's powerful vision of physical manifestation through thought has not been weakened by the preceding events, but reinforced.

    Date Added: Aug 6, 2010

  • Biceps - Get The Most Out Of Your Guns By Following These Training Principles!

    By: Shannon Clark

    If you want to put on a great 'Gun' show for your friends and loved ones, you need great biceps! Get the most out of your biceps workouts by following these training principles. Learn more about form, focus, and new exercises that will boost your results!

    Date Added: Jul 20, 2010

  • Brandon Curry Unleashed, Season 2: The Complete Package.

    By: Other Writer

    While Brandon's very forthcoming about his opportunities to improve his legs, it's all arms in the gym as he attacks v-bar pushdowns, hybrid high cable curls, skull crushers, and overhead cable curls.

    Date Added: Jun 24, 2010

  • Kai Greene | A New Breed, Vol. 1 | Overkill, Part 4.

    By: Other Writer

    Discover more about Kai's unconventional methods including his surprisingly flexible training and diet schedule and and his propensity to uncover his physique only at the competition. Witness a world-class arm workout along with an extreme interval cardio session. Kai reveals that what appears to be torture is simply his nature.

    Date Added: Apr 23, 2010

  • Get Your Guns Going

    By: Wayne Mercer

    In one of my previous articles I said that I liked to put together 12 week workout routines, or cycles, changing up the exercises every three or four weeks, and here is a great starting routine to get you through the first four weeks.

    Date Added: Apr 12, 2010

  • Video Article: 20-Minute Arm Workout!

    By: Video Articles

    It happens to all of us. We're already pressed for time during the day, and somehow we need to find time to get a training session in. Try this intense 20-minute arm workout and watch your guns blow up!

    Date Added: Apr 7, 2010

  • BodySpace Member Natural One's Secrets To Building Prize Winning Arms!

    By: Chad Shaw

    Out of all the muscle groups we work so hard to develop, the muscles of the arms seem to be the most universally admired. See how the Natural One does it.

    Date Added: Feb 26, 2010

  • Train Insane With Kane, Episode #44: Insane Personal Training.

    By: Kane Sumabat

    Kane shows fellow bodybuilder Ogechukwu the way of the Wolf with extreme one arm preacher curls.

    Date Added: Jan 29, 2010

  • Taking FST-7 Training Program For A Test Drive - Part 4: Biceps And Triceps!

    By: Roger Lockridge

    If this program is good enough for Mr. Olympia Jay Cutler, then it's definitely good enough for me. Use this FST-7 workout to build big biceps and triceps.

    Date Added: Jan 21, 2010

  • Ric's Corner: Training Arms With Arnold.

    By: Ric Drasin

    While most people believe he had an elaborate and highly specialized arm routine, Arnold's secret to bowling ball bis and titanic tris was simply sticking to the basics. Genetics didn't hurt either.

    Date Added: Dec 22, 2009

  • 5 Arm-Blasting Workouts - A Beginners Guide!

    By: Alex Stewart

    How beginners can build bigger arms - Guide discusses forearms, biceps & triceps, their function, and exercises. Try the following 5 workout programs...

    Date Added: Sep 4, 2009

  • Build Bigger Arms: Intense Arm Routine Gets The Job Done!

    By: Roger Lockridge

    Big arms, who doesn't want them? This article is about how to train them to make them big, strong, and something that will be shown off... Here's the workout along with some important tips to build big, strong arms. Learn more.

    Date Added: Aug 25, 2009

  • Ultimate Arm Training - A Guide For Teenagers To Build Huge Arms!

    By: Alex Curran

    To build a huge pair of arms, you need a solid training routine to maximize their development; you can't just curl for hours on end. Here's a great guide for teens with workouts and explanations to build huge arms! Learn more.

    Date Added: Aug 17, 2009

  • Brandon Curry: Unleashed, Episode #7: Triceps, Presented By BSN

    By: Other Writer

    IFBB Pro Bodybuilder and Team BSN athlete Brandon Curry wraps up the series with tips on hitting all three heads of the triceps for maximum pump, and warming up properly to prevent injuries to the area. Check out another one of his unique moves, the Tricep Ladder.

    Date Added: Aug 10, 2009

  • Train Insane With Kane, Episode #23: Bicep Blast

    By: Kane Sumabat

    Kane and Ascent81 are back with an intense, focused barrage on biceps. Their firepower? Single-arm incline dumbbell curls to failure. They have no problem doing curls in the squat rack!

    Date Added: Jul 16, 2009

  • Peak Pyramid Training, Episode #4: Arms & Calves Day!

    By: Marc Lobliner

    Try out Scivation's adaptive Peak Pyramid Training program from Marc Lobliner and Derek Charlebois - 5 sets of decreasing reps on 4 exercises per body part to accompany their Cut Diet. Part 4: Biceps, Triceps & Calves Day!

    Date Added: Jun 26, 2009

  • Unstoppable Arm Size: One-Hit Wonder Bi's & Tri's Workout!


    A set of guns that stretch shirt sleeves to the bursting point grab attention like nothing else. Achieve startling new growth from the following tips and workout.

    Date Added: Jun 10, 2009

  • What Is The Most Complete Workout For Building Big Arms?

    By: Workout Of The Week

    What is the most complete workout for huge arms? The arm is one of the most visible body parts. This week's question focuses on a complete arm workout that includes the wrist, forearm, biceps, and triceps. Try it now.

    Date Added: May 21, 2009

  • New Year's Resolution 2009 Edition: Mass Building - Biceps, Brachialis, & Triceps

    By: Richard Choueiri

    Is your New Year's resolution aimed towards gaining overall mass? Then learn and use the most effective training tips & techniques. Utilize these along with arm anatomy descriptions, exercises, and a fully loaded workout plan!

    Date Added: Mar 17, 2009

  • How To Tone Your Arms And Drop Body Fat Like Jessica Biel!

    By: Shannon Clark

    If you're a female reading this, chances are very good that you've looked at Jessica Biel and wished you could get a similar body... Here are some great training tips to get ready for the upcoming sleeveless season. Learn more.

    Date Added: Mar 17, 2009

  • Darrem Charles Arm Training For Explosive Growth!

    By: MuscleTech

    With this program your arms are going to grow like crazy and everyone will notice in the gym - or anywhere you go for that matter. If you want arms like Darrem Charles', you need to train like him. Try it now!

    Date Added: Sep 15, 2008

  • Arnold Schwarzenegger's Secrets For Building Mind-Blowing Arms!

    By: David Robson

    Arnold hit every body part with mind-numbing intensity and developed every muscle group to its maximum. Build mind-blowing arms from the following arm-training principles, exercises, and sample programs!

    Date Added: Jun 3, 2008

  • Tri-Phase Training, Part 6 - Load: Legs And Arms Workout, Day 2.

    By: Marc Lobliner

    In this sixth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Load Training (Phase #2), continuing with a Legs and Arms load workout on Day Two!

    Date Added: May 30, 2008

  • Stubborn Muscle Hypertrophy Workouts - Arms (Chapter 5)

    By: Derek Beast Charlebois

    You strive to create a symmetrical, proportional physique. This book will lay out step-by-step training routines specifically created to bring up lagging muscles' development. This chapter will help you build better arms!

    Date Added: Apr 14, 2008

  • Add Inches To Your Arms With This Four-Week Arm-Blasting Program!

    By: MuscleTech

    There are many effective ways to train for sleeve-splitting arms. Outlined here for you is just one sure-fire way to add inches for attention-grabbing arms in just four weeks! Try it now - includes a complete routine and exercises!

    Date Added: Mar 25, 2008

  • Arm Training Assault: Anatomy, Exercises & A Proven Workout!

    By: James Chan

    I'm here to tell you that if you want bigger arms, you need to train them directly. Learn why your arms are not growing then build the best biceps and triceps with the following training program. Try it now!

    Date Added: Feb 27, 2008

  • Complete Arm-Training Guide - Anatomy And Physiology Of The Elbow Flexors (Part Three)

    By: Francesco Casillo

    This article is addressed to those people who want to train the arm muscles with the appropriate kinesiology and biomechanic backed knowledge. Learn exactly how the arm works and more right here!

    Date Added: Feb 19, 2008

  • Complete Arm-Training Guide - Anatomy And Physiology Of The Joints (Part Two)

    By: Francesco Casillo

    This article is addressed to those people who want to train the arm muscles with the appropriate kinesiology and biomechanic backed knowledge. Learn exactly how the arm works and more right here!

    Date Added: Feb 12, 2008

  • Complete Arm-Training Guide - Introduction (Part One)

    By: Francesco Casillo

    This article is addressed to those people who want to train the arm muscles with the appropriate kinesiology and biomechanic backed knowledge. Learn exactly how the arm works and more right here!

    Date Added: Feb 8, 2008

  • East Coast Video Series, Episode 6: Victor Martinez Olympia Prep - Upper Arm Training.

    By: East Coast Muscle

    East Coast Muscle is proud to offer this great video series with IFBB Pro Bodybuilder Victor Martinez and MHP President Gerard Dente! Tune in and see how Big Vic trains for the 2007 Olympia! This week: Victor Martinez builds his biceps and triceps!

    Date Added: Sep 26, 2007

  • Muscle & Fitness Excerpt: Road Map To Huge Arms!

    By: Weider

    Arm workouts going nowhere? Green-light rapid growth with M&F's eight-week guide to sleeve-busting bi's and tri's... The following is an excerpt taken from the August 2007 issue of Muscle & Fitness, on newsstands July 2nd.

    Date Added: Jul 3, 2007

  • Muscle & Fitness - August 2007 Issue Preview: Huge Arms In Eight Weeks!

    By: Weider

    Here's what's what (and where) in the latest edition of M&F, on newsstands July 2nd. Cover stories and a table of contents are available right here to show you what will be in the next issue of Muscle & Fitness. Check it out!

    Date Added: Jul 3, 2007

  • Getting Cut With Glass - Episode #5: Upper Arms Workout.

    By: Getting Cut With Glass

    Watch as IFBB Pro Trainer Charles Glass and IFBB World Masters Champion Bob Cicherillo train Adam Kirby (and train you!) on how to Get Cut With Glass! Today's lesson: targeted biceps, brachialis, and triceps training.

    Date Added: Jun 5, 2007

  • Build Big Arms For Summer, Pro Style!

    By: David Robson

    Wong Hong provides for our readers arm training advice. Learn from him and your sleeves will soon be popping!

    Date Added: Mar 29, 2007

  • Arm Training Like A Beast! Muscle-Specific Hypertrophy Workouts!

    By: Derek Beast Charlebois

    Be a beast and use this specialized arm hypertrophy workout. Build huge guns and learn a little anatomy while you are at it. Get ripped now! Workout includes bench, curls, skull crushers and more.

    Date Added: Feb 8, 2007

  • The Brit Show With John Berry: Free Arms Workout Video!

    By: John Berry

    Watch 26-year-old British natural bodybuilder John 'The Giant Killer' Berry train week-by-week for his first bodybuilding competition. Download this week's free full arms workout video to your computer for future reference, too!

    Date Added: Aug 14, 2006

  • John Berry's Arm Workout Video Teaser & Show Introduction.

    By: John Berry

    Here we will introduce you to John Berry. This 26-year-old natural bodybuilder will bring you week to week updates on his preperation to his first bodybuilding competition.

    Date Added: Jul 6, 2006

  • How Can You Develop Your Arms Accordingly To Your Sport?

    By: Athletes Topic Of The Week

    How Can You Develop Your Arms Accordingly To Your Sport? Our forum members share with you what sports require the most arm strength, speed, exercises that will help, and who has the best arms in sports. Check it out!

    Date Added: Jul 3, 2006

  • How Can You Develop Solid Arms?

    By: Topic Of The Week

    How Can You Develop Solid Arms? Nobody is going to ask you to flex your quads, lats, or pecs. People are going to want you to flex your guns. Get more in-depth principles & tricks to make your arms huge!

    Date Added: Jun 28, 2006

  • Building Huge Arms Super Feature.

    By: Contributing Writer

    Arms Superfeature: Anything and everything you will ever need to know about putting on a great gun show!

    Date Added: Jun 28, 2006

  • Uncensored Secrets Podcast: 5 Star Arm Workouts

    By: Marc David

    Next to 'six pack abs,' the one muscle group that almost every man and woman wants the most is arms. I'm going to skip the science and theory and go straight to the good stuff!

    Date Added: Jun 17, 2006

  • What Is The Most Complete Workout For Building Huge Arms?

    By: Workout Of The Week

    What is the most complete workout for building huge arms? Our forum members share some very detailed and informative workout routines, arm anatomy, who has the best arms, and much more. Continue here for complete arm development!

    Date Added: Jun 16, 2006

  • 3 Minutes To Giant Arms - How To Do It!


    There's more to gargantuan guns than training bi's and tri's. Sometimes there's a less-obvious mass jack that can turn molehills into mountains. The technique we are going to share with you will help you get those giant arms. Try it out!

    Date Added: May 11, 2006

  • 10 Steps To Freaky Arms!

    By: Matt Danielsson

    Here are 10 concrete steps you can take to get the most out of your arm training. These steps include both training and secondary issues, all of which are critical to bodybuilding success. Learn more...

    Date Added: Mar 2, 2006

  • Episode 28: Training With Met Rx Athletes Mariusz Pudzianowski, Terry And Kim!

    By: The Fit Show

    This week on The Fit Show, we are back with another amazing show of strength with MET-Rx athlete and worlds strongest man Mariusz Pudzianowski. We finish up with and arm workout and some great In the Kitchen tips with Met-Rx athletes Terry and Kim.

    Date Added: Feb 14, 2006

  • How Can A Bodybuilder Add Inches To The Arms In The Shortest Time?

    By: Topic Of The Week

    ho_124 & Aussie_LTD want you to believe their strategies are the best. Do you agree? Our forum members have some varying opinion on building the best arms. Read on to see if you agree with them or not.

    Date Added: Feb 10, 2006

  • Underground Bodybuilding: The Science Of Arm Training!

    By: Craig Ballantyne

    If your arms haven't grown in a long time, then it's time to make a change - break the plateau. I have an arm workout here that will give you great gains. Check it out!

    Date Added: Jan 17, 2006

  • Weak Arms: Effective Strategies To Get Those Guns Growing!

    By: Ryan Mackie

    The goal of this article is to help those who suffer with sub-par arms and also point out the mistakes I made so that others can avoid them. Learn more right here about the successful training methods I use!

    Date Added: Dec 15, 2005

  • ARMory - High Volume Training For Arms!

    By: AnimalPak

    This is part one of a five part series on the development of your physique. In this part we will discuss an arm workout that will test your mindset, intensity, and attitude. Check it out!

    Date Added: Nov 8, 2005

  • Adding Size To Your Bi's And Tri's.

    By: Myron Mielke

    I've spent years adding size to my arms and would now like to share some of what I have learned with you, the bodybuilding consumer. Here is an arm routine that will work you hard.

    Date Added: Sep 19, 2005

  • Arm Training With Anthony Catanzaro.

    By: David Robson

    In this article Anthony will share with us strategies and workouts he uses for his arms. He has some very sound and proven strategies. To learn more read on.

    Date Added: Sep 9, 2005

  • The Compound Solution Program For Puny Arms!

    By: Mike Mahler

    It is time to get back to the basics that will help you pack on some size including your arms. Here I am going to introduce to you seven super effective exercises that will get the job done.

    Date Added: Aug 25, 2005

  • Bodybuilding Roundtable: How The Pros Develop Their Arms.

    By: David Robson

    Find out what the pros do about arm training. Here they give their two cents worth and then some about proper technique, methods, and stress the importance of not overtraining.

    Date Added: Aug 9, 2005

  • Bill Grant's Old-School Bodybuilding Series: The Secret To Massive Arms!

    By: Daniel Gastelu

    If you don't know legendary bodybuilder Bill Grant you should. In this article I will give a brief overview of his career and include a webcast video with him performing an arm workout. Check it out!

    Date Added: Jul 1, 2005

  • Why You Need Arm Development... And How To Get It!

    By: Jeff McCarrell

    See how I get fired up and why I became so obsessed with improving my arm workouts. Read to learn more about that and my training program.

    Date Added: May 20, 2005

  • Big Arms Q And A!

    By: Hugo Rivera

    Next to abs, arm questions seem to be the second most frequently asked ones. In this Q&A, I hope to Answer the most commonly asked inquiries on how to get guns for arms.

    Date Added: May 11, 2005

  • Creating Huge Arms!

    By: Paul Bourque

    We all want huge arms. But do you really know what you are doing in your current program? Do you work mostly on your biceps? If you do then you may want to read this article a little more closely.

    Date Added: Mar 30, 2005

  • How To Achieve The Top Ten Guns Of All Time!

    By: Babyboomers

    If people are so impressed with arms, why are so few outstanding biceps seen even at gyms or local level contests where you would think they would be common? Far too many people mistake size with quality development. Learn how to build big arms!

    Date Added: Sep 10, 2004

  • The Ultimate No Fluff Women's Training Guide: Part Three - Arms!

    By: Alissa Carpio

    The article will also cover new exercises to prevent plateaus, how to train at home on limited equipment, how to train safely to add size to your arms, how to develop symmetry of the deltoid heads and more...

    Date Added: Aug 18, 2004

  • Elbow Flexion 101.

    By: Glen Danbury

    This article should explain how varying your curls can alter loading patterns and cause preferential recruitment of different elbow flexors that will help you build the set of arms you desire.

    Date Added: Jun 21, 2004

  • Size Matters: Bust Out Of Those Sleeves!

    By: Hans Hauiskaanto

    Almost everybody finds it difficult to arrange time to train. That is why in this article I have listed six ways to get more out of each day. In addition to training, reading this article will help you in your daily chores too.

    Date Added: May 3, 2004

  • Arm-Bar Counter-Strength!

    By: Coach Sonnon

    With my background in Sambo competing and coaching internationally, I originally developed the Clubbell® as a means of Specific Physical Preparedness (SPP) for combat sports. This article describes the theory supporting SPP, and one routine for successfully implementing Clubbell® training to enhance the performance of your fighting.

    Date Added: Apr 29, 2004

  • Double Your Results Using Varying Workouts: Arms!

    By: Jon Huston

    Biceps and triceps are the primary muscles making up the larger portion of your arms. These are the muscles put on display during most all bodybuilding poses. In this article I will go through two workouts using the HIT and Volume Training Methods.

    Date Added: Apr 18, 2004

  • 5 Star Arm Workouts!

    By: Tom Venuto

    In this article, I am simply going to give you a master list of the most result-producing arm routines in bodybuilding history!

    Date Added: Apr 7, 2004

  • Build Big Bi's & Tri's!

    By: Jonathan Deprospo

    Arms are a body part that every man wants. Everyone strives to obtain big, bulky biceps and triceps, down to thick, and vascular forearms. Learn how to get huge arms with this volume workout!

    Date Added: Mar 9, 2004

  • Exercises For MASSive Arms

    By: Chris Goulet

    Not all exercises are created equal! Below is a list and explanation of resistance training exercises for the biceps & triceps muscles that provide the stimulus necessary for the LARGEST GAINS in size & strength in LESS TIME!

    Date Added: Feb 26, 2004

  • 7 Steps To Brutal Arms!

    By: Matt Danielsson

    If your arms have not improved over the past year, whatever you're doing in the gym is obviously not working. Here are 7 steps that will give you a kick in the pants so you get back into the growth zone!

    Date Added: Feb 13, 2004

  • 31 Days To Bigger Arms!

    By: Doberman Dan

    I'm sure if you follow this program and constantly strive to increase your training weights, while eating plenty of good food, you can't help but make gains.

    Date Added: Nov 5, 2003

  • So You Want Big Guns?

    By: Cyberpump

    Check out these awesome tips on how to get huge arms! Don't be fooled by the magazines anymore! Learn the truth about building huge arms!

    Date Added: Oct 27, 2003

  • Add 1 Inch To Your Arms In 45 Days!

    By: Dennis Weis

    How would you like to add 1 inch of fresh new muscle growth to your upper arms in the next 45 days? I'll bet you do unless you already have arms like Manfred Hoeberl. Since arms are one of the most popular, if not the most popular, muscle groups then this article should be most welcome.

    Date Added: Oct 2, 2003

  • Awe-Inspiring Arms: Get Huge Complete Arms!

    By: Matt Danielsson

    Building huge complete arms isn't just about blasting your biceps. To get Lee Priest sized arms, you need to work your whole arm. This means forearms, triceps and biceps. Learn how!

    Date Added: Sep 8, 2003

  • The Right To Bare Seam Splitting Arms!

    By: Todd Fitchett

    Everyone wants 18-20 inch arms but not everyone has the potential to get arms like this! One should first realize that the triceps make up 2/3 of the arm and should therefore receive more overall training than the smaller opposing muscle group of the biceps.

    Date Added: Jul 16, 2003

  • Prime Time Training!

    By: Charles Poliquin

    Ever tried training at a commercial gym at 5PM on a Monday? Chances are its packed with people you only see two days a week. Try this excellent routine to do if the gym is busy and you cannot do a routine that makes you alternate between two different stations.

    Date Added: Jul 8, 2003

  • The Ultimate Arms: Pro Training Secrets!

    By: Reform Mag

    If you want fabulous arms you have to combine proper training techniques and a healthy diet. It is that simple. Learn the tricep and bicep exercises, diet tips, and much more here! Written by Colette Nelson.

    Date Added: Jun 27, 2003

  • Guns Of Steel With Dumbbells!

    By: Planet Muscle

    Dumbbells are suited to arm training. They are all you need to build Iron Arms. Here are the best dumbbell arm exercises!

    Date Added: May 17, 2003

  • Lock & Load: Training Your Arms!

    By: AnimalPak

    The only way to get big guns is to train your balls off. But training your balls off doesn't mean pounding the hell out of them every day either. It takes a brain, proper nutrition, adequate rest, food, and a couple of large, animal-sized balls.

    Date Added: May 6, 2003

  • Superman Arms: Supersets For Super Guns!

    By: Ben Black

    If you wanna build huge arms, you need the arm-blasting routine worthy of a man of steel. The Superman Arms routine is just that. No B.S, no nonsense, and no sissy exercises. Just hardcore, old school movements designed to pack on mass in a hurry.

    Date Added: Apr 24, 2003

  • Counter-Conditioning Arm-Pump.

    By: Intensity Magazine

    Working with Clubbell SPP demands fine motor control under tension which makes it your ideal ally in nuking arm-pump hostiles from your race-day battlefields.

    Date Added: Mar 19, 2003

  • Want Bigger Arms? Time To Apply GTG!

    By: Mike Mahler

    The quest for bigger arms probably goes back to the beginning of mankind. Every kid that picks up a bodybuilding magazine is probably doing so with the hope that the secret to big arms will be contained within. Learn how with GTG!

    Date Added: Mar 4, 2003

  • How To Build Huge, Powerful Arms!

    By: Sean Quade

    The ability to curl your sleeve up and display rock hard, peaked and striated biceps, triceps that overflow with mass and big snake like bands of muscle lining our forearms is one of the greatest sensations of the bodybuilding lifestyle.

    Date Added: Feb 12, 2003

  • Arm Training!

    By: Other Teen Writer

    Triceps make up about 2/3 of your arm and should be trained more then biceps.

    Date Added: Dec 17, 2002

  • Add 1 Inch To Your Arms In 3 Workouts

    By: Pete Sisco

    Every guy wants bigger arms! There really is no bodypart that says "big and powerful" as clearly and obviously as a big pair of python arms. Follow this workout to gain an inch in 3 workouts!

    Date Added: Dec 6, 2002

  • Arms For Beginners!

    By: Nick Keith

    This article will explain everything a beginner needs to know about the arms, and how to train them safely and effectively to get the best results possible.

    Date Added: Dec 4, 2002

  • Biceps Training

    By: Diane Fields

    Although a wide range of clients produces a myriad of goals, one theme is common for most that enter the gym...biceps development. Our clients want defined arms that identify them as a person that works out.

    Date Added: Nov 14, 2002

  • Anatomy Of Forearm Training

    By: Glen Danbury

    The most common mistake within forearm training is thinking that the musculature of the forearms is only responsible for wrist flexion (curling) and extension.

    Date Added: Nov 7, 2002

  • Mass From the Past: Dave Draper's Secrets for Absolute Arm Development

    By: Dave Draper

    His phenomenal biceps, triceps and forearm development ranks among the greatest of all time - featuring mass, shape and cuts, as well as total symmetry of the upper and lower arms.

    Date Added: Oct 17, 2002

  • Bigger Biceps: The Justin Way

    By: Jeremy L.

    In this article, I will explain how I managed to put on two and a half inches to my arms. I still have about four more inches to get to my goal of twenty-inch biceps.

    Date Added: Oct 16, 2002

  • One Day Arm Attack Training

    By: Ryan Mackie

    Of course, the number one priority should be to have great symmetry and proportions with no body parts over shadowing another.

    Date Added: Oct 10, 2002

  • Vince Gironda's Routine For Fast Arm Growth

    By: Paul Becker

    Vince Gironda was know as the "Iron Guru". Bodybuilders who have trained at Vince's Gym over the years, including "Body by" Jake Steinman, Lou ("The Incredible Hulk") Ferrigno, and even Arnold ("The Terminator") Schwarzenegger.

    Date Added: Aug 27, 2002

  • The Arm Forum

    By: Dave Draper

    Legendary bodybuilder Dave Draper is letting republish some of his greatest articles. Learn from on of the greatest bodybuilders in the world!

    Date Added: Jul 16, 2002

  • The Big Arm Routine

    By: Yogi Isbell

    The whole idea behind High Intensity training is to hammer the muscle than allow enough time for growth. One of the ways you do this is by taking your sets to failure.

    Date Added: Jun 24, 2002

  • Arm Assault!

    By: Contributing Writer

    My arm training is in no way unique to any other, yet it lacks intensity and ambition. Nonetheless, I have made such dramatic improvements in my arms that they have grown 2 1/2 inches in less than a year. I've found it amazing yet discomforting

    Date Added: Jun 12, 2002

  • Loaded Guns

    By: Layne Norton

    When I first started training my arms were only 12". Now they measure in at just a shade less than 18". For an all-natural 20-year-old bodybuilder I'd say that's not too bad. So how did I build them you ask? Well it's really a bit strange...Read how Layne did it and check out his two arm routines.

    Date Added: May 31, 2002

  • Are You Heavily Armed?

    By: Ken Bragg

    Getting massive arms, what many bodybuilders aspire to achieve. Not only bodybuilders, but just about anyone who is into physical fitness would love to have huge, muscular arms that denote power and strength.

    Date Added: Apr 16, 2002

  • How to Grow Tree Trunks for Arms

    By: Andy Stevensen

    Everybody wants big arms. That's not a bad thing, but it can be if you end up overtraining them. Manfred Hoeberl (had world's biggest arms at 25.5''), through trial and error discovered he could get massive gains from one good hard workout every week.

    Date Added: Apr 2, 2002

  • My Version of the One Day Arm Cure

    By: Andy Stevensen

    Have any of you heard of the One day arm cure? Its supposed to put 3/8-inch on your arms in as short as 24 hours. I have tried it and I can tell you its pretty good. I didn't get 3/8-inch though. Well, maybe cause I didn't follow the diet it gives you at all and plus I didn't have any supplements at the time.

    Date Added: Apr 2, 2002

  • Full-Blown Cannons!

    By: Bryan Locke

    To develop championship quality arms, the biceps, triceps and forearms must be trained into huge, proportional mounds of muscle. The triceps contain two thirds of your upper arm's overall mass while the biceps contain the other one third.

    Date Added: Mar 21, 2002

  • What it takes to get "Big Guns."

    By: Nathan Underhill

    The arms are divided into three main groups. The Biceps, Triceps, and forearms, each of which can be further divided into many smaller sections, or heads. The arms are one of the most favorite body parts to train and one of the most noticeable.

    Date Added: Mar 7, 2002

  • Arms Done Right!

    By: Brian Lane

    Ah. The arms, the dream of every bodybuilder, the way they impress the girls, pretty much the most popular part of the body, from what I have seen in my experience. Who doesn't want big arms?

    Date Added: Mar 7, 2002

  • Training Arms Synergistically

    By: Big Cat

    I wasn't going to include this chapter in this short version of the I.C.E. system at first because it didn't seem like an absolutely necessary part of the system to ensure growth in the area. On the other hand it does provide several benefits and it is a practice gaining a lot of popularity.

    Date Added: Dec 21, 2001

  • Weeks 9-12 Getting Your Guns Going Routine

    By: Wayne Mercer

    This is the last leg of the routine to take your guns from a .25 caliber to a freakin howitzer. There is also a few fun sets thrown in for those of you who have a partner, but I'll get into that a little later. First comes the routine, and the preferred exercises associated with the routine.

    Date Added: Dec 21, 2001

  • Pump Up Your Arms!

    By: Curtis Dennis Jr.

    Everybody gets into the gym for several reasons, one to increase their bench, two, to get as big as Greg Kovacs, and there are many who are in the gym for the last reason, to get big arms like Mat Duvall. And who doesn't?

    Date Added: Dec 21, 2001

  • The Secret to Developing Big Guns

    By: Todd Blue

    What seems the measuring stick for anyone who is a bodybuilder? The size of his arms. The general public really has no clue about bodybuilding and how it takes a total package not just a great set of arms to look good.

    Date Added: Dec 21, 2001

  • Turn your Guns into Cannons

    By: Big Dog Seth

    This article will be on arm training as everyone who trains wants to improve their arms and I haven't dedicated an article to arm training yet. Check it out-

    Date Added: Dec 21, 2001

  • Champion Arm Development!

    By: Contributing Writer

    To maximize arm development, the biceps, triceps and forearms must be equally and evenly developed in proportion to the surrounding muscle groups: the deltoids, pecs, lats, and traps.

    Date Added: Dec 21, 2001

  • Anatomy And Exercises Main Page

    By: Contributing Writer

    Learn about the different muscles of the body and what exercises work them. Find out how to do them with our full guides!

    Date Added: Jan 5, 2001

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
RSS Feeds Newsletter

Receive exciting features,
news & special offers from