Get ready for the ultimate pump.

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." TO MAKE THE arm muscle gains you want, you'll need to be intentional. Following a balanced workout split ...

For years, pumping iron and doing squats to get a bigger backside were all the rage in gyms across America. But now, personal trainers and fitness enthusiasts say a new trend is taking over the weight ...