Originally Posted by Malley

T-Nation.com | Super-Accumulation Program

Its not just for arms, but entire body.

Originally Posted by Critical Mass

I also consider my arms to be a weak point. It looks like you and I have shoulders that overpower your arms.

Skullcrushers
Weighted Dips
Close Grip Bench Press
Standing Barbell Curls
Standing Hammer Curls

These exercises have been paramount to my arm developement. Skullcrushers work the entire bicep from the elbow to the shoulder...... but yields great results in building the upper part of your tricep, near the rear delt. Close grips with give good mass around the horseshoe, and dips with yield thickness at the bottom, right behind and above the elbow. Of course, barbell curls will build the belly of the bicep and hammer curls will build the outter bicep and top of the forearm.

Now, ask yourself how much weight you've gained. To put it in perspective...... I have gained 30 pounds since lifting serious weight when I went back to the gym in 1999. However, My arms have only grown about an inch and a half like yours. To remedy this, I try to go intense and heavy...... with about 4-5 sets of each exercise. I sympathize with you, but I really don't have much of an answer for you other than to do my routine and be patient. But your arms will grow in proportion to how much weight you gain.

Originally Posted by Critical Mass

This last year, my triceps blew up. You know what I did? I trained them 3 times a day and 3 days a week at work. I worked them just to see how they would respond.

Look, I've seen the guys in prison who work out all day. It used to bother me that they were so swole from that kind of training. So I tried it. My upper triceps are much thicker now than they were last year at this time.

In my experience, I just can't wrap my mind around this idea that less training equals more growth. I understand the reasoning and all, but I've never seen it work.

Originally Posted by Malley

What about weighted chinups?

Originally Posted by Michael

Malley, have you tried looking up at the post above you before posting?

Originally Posted by Malley

Nothing on page 2 about it. Now what about heavy chins?

Originally Posted by Michael

Thanks CM, I'll definitely try that out! But what about weighted chinups?

Originally Posted by Michael

you forgot 1 thing

Originally Posted by Condor

I agree...Lots and lots of sex on nice beds with a hottie is very important to bodybuilding