Top Science-Backed Benefits of Strength Training
Consistent strength training helps you to look better and feel better with benefits that go beyond just building strength and muscle. Find the keys to unlocking improved physical fitness and mental health. February 08, 2022 • 5 min read
The Best Way to Start a Fitness Routine
We all know that if you want resultsâwhether it's better fitness, eating healthier, or simply starting a new workout, you should work hard to change the habits you've spent a lifetime forming. February 07, 2022 • 4 min read
Anatomy of Growth: How to Train Your Arm Muscles
You want great arms, so take the time to learn how your arm muscles work! This is how to train your biceps and triceps harder and smarter for better growth. August 10, 2021 • 3 min read
Arm Workouts for Women: Build Shape, Size, and Strength!
Girls need curls, too! If you want to really rock that tank top at the gym or go sleeveless during summer, then doing the best arm exercises for women is a must. Learn all about arm training and try three full workouts to sculpt your arms! July 26, 2021 • 5 min read
The Best Workouts to Build Bigger Arms
Beginner-friendly arm-day workouts are often so simple and boring that they're barely worth doing. Not these! Get excited and get to the gym to start this 20-week series focused on building your biceps and triceps. July 08, 2021 • 8 min read
5 Big Reasons Your Biceps Aren't Growing
If bigger arms are your mission, avoid these five classic gains-robbing biceps workout mistakes. Sleeves, prepare to stretch! April 29, 2021 • 4 min read
2 New Killer Exercises to Finish Off Your Biceps
Add intensity and variety to your workouts by including these two new exercises in your workout repertoire. They don't require unique equipment, just an open mind and a desire to burn out your biceps! March 12, 2021 • 4 min read
The Barbell Wrist Roller for Bigger Arms and Improved Grip Strength
Forearm training doesn't demand unique equipment or bizarre protocols. All you need is a rack, a barbell, and some weight to get the pump of your life and build serious arm strength! August 16, 2019 • 7 min read
Podcast Episode 69 - Logan Aldridge: The Fittest One-Armed Man on Earth
Losing an arm at the age of 13 couldn't stop extreme-sports junkie Logan Aldridge from chasing his competitive dreams. Embracing the mantra "it's just an arm," Aldridge has spent the last decade becoming an accomplished CrossFit athlete, a Guinness World Record holder, and co-owner and director of Wheel WOD, an organization that creates and tracks CrossFit WODs for athletes who use assist devices. With his personal-training knowledge and experience as an adaptive athlete, Aldridge is now a leading advocate, ambassador, and pioneer for adaptive training. July 30, 2019 • 42 min read
5 Cable Exercises Better Than the Dumbbell Versions
Dumbbells are great for many things, but in some cases there's a better tool for the job. Head over to the cable stack before your next cable workout, and craft the details of your upper body the right way! May 29, 2019 • 5 min read
One Month to Fearsome Forearms
A few sets of wrist curls aren't going to cut it anymore. Get a grip on building massive and strong forearms with these three devastatingly simple 10-minute workouts! April 05, 2019 • 8 min read
4 Surefire Tips to Blast Your Biceps
If your upper-arm gains have stalled, it may be time to add these growth strategies back into your fitness routine. December 06, 2018 • 3 min read
Evan Centopani's 15-Minute Arm Blast
When you're pressed for time or have hit a plateau, sometimes less is more. IFBB pro Evan Centopani says a short, full-intensity arm routine can preserve your gains and maybe even get you some new ones. June 12, 2018 • 3 min read
30 Days to your Best Arms with Julian Smith
Life is too short to have small arms! If you want to not only lift, but let the world know it, this program is for you. February 23, 2018 • 4 min read
The Arm Workout You'll Feel 'Till Next Week
It doesn't matter if the sun's out or not, it's time to work on those arms. Here's a killer workout to thrash your biceps and triceps so you can go into tank-top season guns blazing! January 03, 2018 • 3 min read
4 Arm Strategies Doomed To Fail
Want big arms? Sometimes it's as much about what you avoid in the weight room as what you focus on. To grow massive biceps and defined triceps, avoid these four doomed arm strategies! November 13, 2017 • 2 min read
The 3 Best Machines For Getting Ripped!
Dumbbells rule and barbells are awesome. But if you want to get ripped, build muscle, and improve your functional fitness, a little extra time on the machines might just be the answer you've been looking for! August 24, 2017 • 3 min read
Meet Your New Favorite Bis-and-Tris Swole Sesh
Have a half-hour to spare? Don't drive by that gym. Run in and bust out this quick but brutal arm workout! August 09, 2017
Give Your Bis And Tris A New Challenge With This Simple Twist
If you've tried offset dumbbell curls or extensions in the past, you know they're a keeper. But you can amplify the effect of this classic muscle-building hack with a little technique know-how and one accessory. Here's how! August 09, 2017
The Complete Guide To Pressing
Don't pick the wrong press for the job. Maximize the payoff of your horizontal and vertical presses to build your strongest chest, shoulders, and arms! August 07, 2017
3 Supersets Guaranteed To Crank Up Your Arm Workouts
Train your biceps and triceps with these incredibly effective and efficient supersets, courtesy of MuscleTech-sponsored athlete Abel Albonetti. July 30, 2017
NFL Pro Bowler Brian Orakpo's Upper-Body Workout
A Herculean upper body is a job requirement for Tennessee Titan linebacker Brian Orakpo. But Brian doesn't spend all his time "clangin' and bangin'" at the gym. Check out his surprising outdoor upper-body routine. July 18, 2017
4 Arm Exercises Even The Pros Fear
It ain't about the size of the car you drive, it's all about the size of the arm hanging out the window! If you have the will to make gains in arm size and strength, this article shows you the way. June 20, 2017
7 Insider Tips To Build Your Ultimate Forearms!
If you've given up on having bigger forearms, you've come to the right place. Learn the insider secrets to having your forearms match the rest of your physique. June 14, 2017 • 4 min read
Strategic Arm Training For Massive Gains
Think your "bad genes" are to blame for limited biceps growth? Forget about genetics, and focus on custom arm exercises that build thick biceps and mountainous peaks. February 12, 2017 • 6 min read
How Not To Start Your Workout
Do these exercises first, and you'll blow your entire routine! Get the order right to enjoy safer, more productive training. February 05, 2017 • 2 min read
Jason Wittrock's Blow-Your-Arms-Up Workout
The most intense arm workout you'll do this year is right here. With nothing more than some dumbbells and a single cable stack, you'll get the pump of your life. Are you ready to earn it? November 10, 2016 • 5 min read
Bigger Arms in 6 Weeks: 6-Weeks To Sick Arms Workout
Build bigger and stronger biceps and thick defined triceps with this arm program. Grow like a pro with the ultimate science-based program for insane gains. July 30, 2016 • 6 min read
4 Advanced Moves For Extreme Arm Growth!
What do you get when you combine advanced training techniques with proven arm exercises? A recipe for guaranteed biceps and triceps growth! July 23, 2016 • 5 min read
Hunter Labrada's 6 Moves For Titanic Triceps
Hitting your horseshoes from three distinct angles can add slabs of beef to the back of your upper arms. July 23, 2016 • 5 min read
Awesome Arms Workout: Arms By 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! July 19, 2016 • 3 min read
Positively Powerful Arms With Slow Negative Reps
Forget about lifting big weights for big arms. Here you'll LOWER even heavier weights for a full three seconds in this sleeve-busting triset. March 26, 2015 • 4 min read
3 MVP Arm Workouts: Build Strength, Add Size, And Get Shredded!
Life in the age of ''functional training'' got you down? Reward yourself with some Muscle-Militia-style arm training, and add shape to your shadow where you want it most! February 18, 2015 • 8 min read
Pull Up! 3 Tips To Master The Powerful Pull-Up
Pull-ups should be a permanent fixture in any legit strength training plan. Use these tips to expand their benefits and capitalize on serious muscle gains! August 21, 2013 • 3 min read
2011 Road To The Arnold: Branch Warren Arms You For Battle!
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! February 23, 2011 • 2 min read
Build Bigger Arms: Intense Arm Routine Gets The Job Done!
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. August 24, 2009 • 6 min read
The Importance Of The Pump: Anthony Catanzaro Is Here To Pump You Up!
As with most profound physiological processes, the pump results from the complex interplay of a number of related functions. Find out right here what the pump is and how best to achieve it. March 12, 2006 • 16 min read
Elbow Flexion 101
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. June 20, 2004 • 7 min read