Big Arms

How to build biceps and triceps

JackedAthleteGetting ShreddedBulkingWeight TrainingProtein IntakePushing LimitsDieting RecoveryProtein DrinksGratitudeHealthBig ArmsStrength TrainingGoal SettingCompetition PrepBodybuildingJackednew year, new youTraining PartnersFitnessMental ToughnessAbsHypertrophyMental DisciplinePower FoodsSummer ShredSupplementationAthleteOpen BodybuildingInjuriesLifting TechniquesTricepsBuild Bigger Muscles
JackedAthleteJackedAthlete
+32+32
Transform Your Body in 6 Weeks

Transform Your Body in 6 Weeks

Start the new year with our latest challenge. Plus: An old-school chest workout, a perfect muscle-building breakfast, and the secret to finding your flow.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+32+32
Your Ultimate Recovery Reset

Your Ultimate Recovery Reset

Treat your body to these smart moves. Plus: protein-packed snacks for Santa, why time off builds more gains, and how to ease back in the new year.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+32+32
5 Moves That Make You Mobile

5 Moves That Make You Mobile

Plus: get access to elite coaching, a 15-minute workout you can do anywhere, how to start fresh, and a high-protein smoothie.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+31+31
The Secret to Massive Gains

The Secret to Massive Gains

SPECIAL OFFER: Get 25% off group coaching and the STNDRD app. Plus: why STNDRD programs accelerate progress, a size-and-power workout to keep you growing, and easy-to-make, muscle-building lunches.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+30+30
The Power of Gratitude

The Power of Gratitude

Plus: Try our 30-min. fat-blasting workout, an easy-to-make leftover turkey hash, and three ways to feel better while traveling.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+21+21
Build Lean Muscle Fast!

Build Lean Muscle Fast!

Our ALL-NEW six-week plan to finish the year stronger. Plus: a total-body workout you can do anywhere, a protein-powered pumpkin muffin, and smart strategies for enjoying big holiday meals without losing momentum.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+29+29
Pack On Muscle. Burn Fat. Stay Lean.

Pack On Muscle. Burn Fat. Stay Lean.

A total-body workout for lean growth. Plus: Why structure leads to progress, an anti-inflammatory soup for recovery, and why chasing the pump might hold you back.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+27+27
Build 3D Calves That Pop

Build 3D Calves That Pop

Train your calves from every angle for size, strength, and stability. Plus: 8 fall power foods, learning to let go, and how to survive Daylight Saving Time."

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+28+28
Train Like a Jacklete

Train Like a Jacklete

An upper-body workout for strength and balance, a power-packed chicken sandwich, why eccentrics drive muscle growth, and Chris’s final thoughts on Olympia.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+28+28
Build a Broader, Deeper Chest

Build a Broader, Deeper Chest

Our Fall Growth Series finale: a chest workout for power and width. Plus: a muscle-building beef stew, Chris’s first Olympia since retirement, and when to train through the pain.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+28+28
Ultimate Full-Body Reset

Ultimate Full-Body Reset

Rebuild your body and mindset with our new total-body workout. Plus: Pumpkin protein pancakes, when to change your lifting routine, and the next evolution of Jacklete training.

Chris Bumstead
Chris Bumstead
JackedAthleteJackedAthlete
+27+27
Build Monster Biceps + Triceps

Build Monster Biceps + Triceps

The next phase of our Fall Growth Series: an arm workout that delivers size and balance, the power of doing nothing, a recovery boost from apple cider, and the bottom line on protein.

Chris Bumstead
Chris Bumstead