WATCH: 8x8 Chest and Biceps
This part of the 8×8 program is brought to you by the Chippendales, coming to a workout near you! Just kidding — we’re going to build those pecs and biceps and make you, yes, you, look better than the average Chippendale stripper. (Program results may vary.)
Back Workout of the Day with Rows, Pulldowns, and Pullovers
Another day, another back and bis workout. This one includes one of my favorite pulldown variations: Alternating Hammer Strength Pulldowns. You can do it from a stretched position or from a fully contracted position. Click to find out which one I chose and watch me do it in action.
Bodybuilding for the Powerlifter — Programming Arm Training (with Sample...
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.
Skip’s Tips for Training Each Muscle Group
There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.
What Really Happens When You Stop Working Out?
People put in all the time and hard work to reach their fitness goals, but what happens to your body when you stop working all together?
4 Weeks To Bigger Arms
A very simple four-week training block to put some size on your arms, help stabilize your basic lifts and increase overall strength.
What Muscle Proportions Create the Ideal Aesthetic Physique?
These illustrations from Reddit user /u/Chicken_Mcfugget demonstrate the impact of small muscular changes.
Red Yeast Rice for Healthy Blood Lipids—Who’s Foolin’ Who?
Is this “natural” supplement used to reduce blood lipids all it’s cracked up to be?
Darden Diaries: Bicep Training for Strongman?
Do you need to focus on bicep work while training for Strongman?
One Ring Pull Ups
Pull ups and push ups are critical in our workouts, especially our combative athletes.
One Arm Pull-Up
I’m not sure what to do with this exercise except to say that this will definitely increase your “cool” quotient (CQ) with fellow gym-goers.
Incline DB Curls
If I’m not mistaken the incline DB curl was one of the staples in Arnold’s arm training.
Hammer Curls - Two Arm
This is a great movement to help prevent elbow, pec and shoulder tendon injuries.
Waiter's Bow
The lifter will perform a bent over row and hip extension movement with multiple plates.
Team Training Grip Exercise - The Support Game
Two athletes/teammates stand facing each other on one side of the collar of an olympic bar loaded with an appropriate weight
Plate Pinch with Curl
Building Grip strength in open hand position while creating stabilization in the wrist
Supra Bar Biceps Curls
Just when you think you’ve seen it all, someone comes out with another curl bar.
Standing EZ bar Curls with Chains
Do you ever do an exercise and then think to yourself, “What the hell was I doing?”
Barbell Curls w/ Chains
I’m not a big fan of curls. In fact, I can count on my back hairs how many reps I’ve done over my lifetime.
Band Resisted Pull-Ups
To do this exercise, anchor two bands to either side of the rack and run them through your belt.
Want to Squat Like a Man? Lift Like a Woman
Every day you can go into a weight room anywhere in the country and two things will be certain
