Listen, I’ve been training guys for decades. Some are NFL players and MMA champs, others have been scrawny high schoolers. But for all of them, one thing has been true: Everyone wants to have bigger arms.

Use this guide to working the muscles you too often ignore and you’ll have the complete playbook for building a winning body. Here are three key components to your best leg day ever.

For some people, the word abs stirs up memories that make them cringe — grade-school sit-up tests, planks ‘til you shake or resisting cookies, pizza and everything else that tastes good. For others, the word represents the ultimate goal — the sign that your body is lean and your core is strong.

The mirror reveals many things.

Your wrist may make clicking noises for a variety of reasons. Injuries, arthritis or wrist instability are possible causes for clicking noises when the wrist is moved. The clicking may not be serious, or it may require surgery to correct.

Hammer curls and barbell curls recruit the same collection of muscles. However, they differ slightly in technique and the weighted implements that are to be used. Because of the technique differences, three muscles involved in the exercise are recruited slightly differently in the two exercises.