Three 15-Minute Muscle Building Workouts

M&F investigates the differences between one- and two-arm exercises                          

Not impressing anyone with your milquetoast handshake and soft, sensitive paws? Here’s how to look like Popeye.                          

We asked the experts for their single favorite exercise for sports performance. Better start doing them before your opponent does                          

If you want to bench more, you’ll need to know how to program your training. Here’s your introduction.                          

Try this unconventional move to target your rear delts with laserlike focus                          

Arm yourself with these five tips in order to build biceps that have height, width and detail                          

CREATIVITY AND INTENSITY ARE THE KEYS TO BUILDING BIGGER DELTS                          

Blow up your arms with this pump routine, straight from the training log of the M&F Fitness Director                          

This unorthodox exercise will help you not only build towering delts but also boost your overall body strength                          

We investigate the differences between one- and two-arm exercises                          

Dedicated training is the only way to build dense, muscular forearms. Try these two routines to boost your grip and jumpstart growth                          

If you're looking for even more ways to widen your shoulders, we've got 'em. Try any or all of these five mini-routines to take your delts into another dimension                          

This triceps workout, designed by the M&F Fitness Director, is sure to bring the pain (not to mention muscle growth) to your upper arms                          

In order to achieve a complete physique, you have to train your physique completely. Here's how to attack four overlooked areas                          

Measure your upper body strength and endurance with this short but challenging routine                          

Can't get your forearms and calves to grow? Try using this advanced pairings of the Weider Principles to shake things up for new results                          

This web-exclusive program is guaranteed to balloon your bi's and tri's                          

Complete your training week by dedicating an entire day to forearms, calves and abdominals                          

It may be rare, but it happens — here's what to do when your front delts lag                          

Here are six tips on arm training from amateur phenom Brandon Curry                          

IFBB pro Omar Deckard gives up some of the secrets he used to build his stage-worthy bi's and tri's. (Here's a hint: It's really nothing fancy.)                          

Get a great upper-body pump — fast — with a pair of dumbbells and a bench                          

Beefing up your triceps involves a lot more than doing standard pressdowns until the cows come home. Sprinkle these five methods into your repertoire to start swelling your tri's like crazy                          

Two experts provide answers for your biggest triceps training problems
                         

Take your arm training back to the old school for new-age gains                          

Don't fear the rope. This fighter favorite scorches calories and blasts your calves, forearms and shoulders                          

Three steps. Two movements. One arm. How to dominate the gym with a single appendage                          

Torch your upper body with this chest-and-shoulders routine straight from the M&F Fitness Director's fitness journal                          

Building bigger guns requires a careful strategy and plenty of intensity                          

Push your muscles to their limits -- with just your body-weight as resistance                          

Should you train your traps as part of your delt or back workout?                          

Try these range-of-motion guidelines for complete biceps development