If you're looking to increase the size of your arms without spending every waking hour in the gym, you might consider swapping your typical arm day for these 10 minute bicep and tricep protocols.

The motivation for this workout doesn’t take much explanation, does it? Set yourself up with a resistance band and somewhere to do chin-ups and dips. After a thorough warm-up your first goal is ...

Your workouts include exercises like the bench press, shoulder press, bent over rows and supinated pull-ups – surely that’s enough to grow your biceps and triceps, right? While these exercises will ...