BIGGER ARMS, FEWER EXERCISES

Auburn University researchers have found that you can blow off boring wrist curls and extensions and still build your Popeye muscles. Simply holding barbells or dumbbells strengthens your wrists and forearms by as much as 25 percent and 16 percent, respectively, in 12 weeks, says lead study author David Szymanski, Ph.D., C.S.C.S. So stick to moves for larger muscle groups, and your arms will develop just fine. For another fast way to grow and show, Szymanski suggests using “fat bars”—the larger diameter places greater emphasis on your forearms. Can’t find fat bars at your gym? Roll a towel around the bar to make it thicker.