“If you want to really get bigger arms, it’s worth doing a bit more volume and a bit of direct work,” says Dr. Pak Androulakis-Korakakis in a recent YouTube video. By this, he means more isolation ...

Research has shown that training at longer muscle lengths can lead to growth—so make sure to focus on those lengthened ...

Directions: Do the dumbbell 21s finisher as a circuit, with no rest between exercises. Do three rounds of it, resting 1 ...

Press the weight straight up above your chest, holding the dumbbells in a neutral position (palms facing each other). Your ...