Follow this trainer-approved (and bro science-free) blueprint to pack shameless amounts of muscle onto your pipes.

If you want the arms of a bouncer, you can’t train them the same way you do chest and legs. Because arms are smaller muscles acting on smaller, more delicate joints, they respond better to isolated ...

Sit at a preacher bench and set the height so that your armpits touch the top of the pad, to start. Grasp an EZ-bar with ...

The hammer curl is great as it is—it allows you a prime position to really emphasize the eccentric contraction on every ...