Forget small-arms fire. It's time to turn your guns into cannons. Alex Carneiro's video workout will help you build bulging biceps and horseshoe triceps.

HAHAHAHA!

8/10/13 After Strong to Core and Insanity. Summer

I wish it was that easy...Hahaaa ..

Kris Gethin put Team Grenade through a punishing series of DTP workouts. This killer core workout is Grenade's way of saying thanks.

I think they need a womans touch! HAHA

Like you ain't never done it...don't judge me!

Another awkward, uuummm.... position, lol

every time...

Biceps are the original two-headed beast. Make sure you're feeding both halves of yours with a complete array of curls.

I've published more than 100 fitness articles and am the Bodybuilding.com 2012 Male Writer of the Year. My goal is to help you get in the best shape possible!

I train professional athletes, I train A-list celebrities, and now I train you!

I've dedicated my life to helping others become their best selves. I want the same for you!

Muscle Mechanics is a new video series from Pauline Nordin and Jim Stoppani, Ph.D. Get ready for advanced training techniques and cutting-edge fitness advice!