Decades before sports science caught up, lifters were using 21s to build size through partial reps, stretched positions, and ...

Shoulder day gets extreme with this monster training session. The workout mixes heavy compound lifts with focused isolation moves to hit every angle. It’s built for lifters who want rounder, fuller ...

The hammer curl arm exercise targets your brachialis muscle, which helps to male your arms look bigger. Here's how to do the ...