Direct arm training will reduce the likelihood of a biceps or triceps tear, strengthen the tendons, improve pressing strength and grip.

What muscles breed confidence and trigger to peers one is dedicated to the weights? Those muscles hanging from each shirt sleeve.

There’s no reason to be sidelined into rehab purgatory when dealing with a combination labral tear with bicep tendinopathy. Read how this case study is applicable to you.

The garage gym is getting a lot of use as of late, I am happy to say. It is frequently rumbling with young athletes who remind me of an important fact of the early training years.

No, hammer curls and pushdowns probably aren’t going to add 50 pounds to your bench, but they very well might keep your elbows healthy enough so that you can train consistently. And getting arms big enough to bust through shirtsleeves is fun.

This strategy is a synthesis of various methods and tactics I’ve learned over the years from John Meadows, Swede Burns, Charles Staley, and a few others.

Want grip strength like a bear and biceps like baseballs?

The following details my secondary back workout. I slightly deviated from the plan because the workout took place at the elitefts Compound and Dave Tate took over the biceps programming portion.

This protocol seems to be at least as effective (if not more effective) than training in traditional rep ranges, while at the same time remaining far less expensive in terms of recoverability.

Instead of the crusty old three sets of 12, use the same weight for this method. WARNING: Not for those who lack testicular fortitude.

Over the next few weeks I am going to introduce you to some of my favorite hypertrophy training techniques for arms. Let’s start with the triceps.