If your goal is to build bigger biceps, you've most likely been lifting heavy. But if your arms are still skinny, maybe it's time to rethink how you reload your guns. Consider this workout a "best of"—we've rounded up our most effective muscle-building strategies. You can get the complete sleeve-splitting arm workout here—then watch the full workout in action as our online director, Mike Simone, demonstrates correct form for each move.

DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.