Nice biceps aren’t just big. They’re wide. Especially from the front. But isn’t this just genetics? Is it possible for you to build wider biceps? Well, once you understand their anatomy, you’ll see building wider biceps is definitely possible. And after strapping some electrodes to my arm, I found the best exercises to do so.  […]

Got hurt from the barbell bench press? Or feel it more in your shoulders and arms than your chest? Fix these 5 mistakes. Do you ever feel pinching or pain in your shoulder when you bench? Or maybe you end up feeling it more in your shoulders and arms instead of your chest? Or maybe […]

Today, we'll use the latest science to create the perfect arm workout that'll blow up your arms. Thor, Captain America, and Sam Sulek. What’s the 1 thing they have that every guy wants? A big… thick… juicy… set of arms.  Unfortunately, God blessed me with twigs. So, I spammed them with curls and pushdowns in […]

What Are The Best Compound Exercises For Upper Body? Compound exercises are exercises that work multiple muscle groups across multiple joints.  While they do equally well at eliciting hypertrophy in a specific target group as isolation exercises when sets and reps are equated, compound exercises are undoubtedly a more time-efficient way of working out — […]

If you want to know which exercises you should be doing to increase forearm size and strength, then keep reading. Forearms can be thought of as the calves of the arm. You can have well-developed biceps and triceps, but if your forearms are underdeveloped, then you will have an imbalanced physique. Forearm workout to increase forearm […]

Whether you're looking to create massive caps or simply a more functional, balanced physique, building your shoulders will help. And in this article, I show you the best shoulder exercises that'll do just that (thanks, Betty!) Betty and I are back. She’s a $12,000 science machine that’ll help us determine which are the best shoulder […]

The "100 pushups a day" challenge sounds cool. But is it really such a good idea? Will you see improvements in your muscle growth and strength, or will you just get injured? Let's see. Pushups are one of the most effective exercises to increase your strength and build up your upper body muscles like the […]

Massive. Thick. Striated. That's the ideal look for many guys — when it comes to the pecs. Here, I cover 4 common mistakes people make with training this muscle group, helping you learn how to get the big chest of your dreams. I’m sure you’ve heard the advice, “If you want to grow a big […]

Struggling to grow your shoulders? In this article, I walk you through the 15 best shoulder exercises that'll truly skyrocket your shoulder growth. Size, width, and symmetry: check, check, and check. The shoulders help complete a powerful looking physique and contribute to creating that V-taper we all want. When properly developed, of course. But why […]

Want bigger, stronger-looking shoulders? Then you can't afford to neglect the rear delts. In this article, I cover the 3 exercise tips you need to apply that'll truly blow up your rear delts gains. Today, I’m going to show you how to grow your rear delts fast with 3 simple exercise tips that you can […]