Michael

I'm thinking of doing something like this just for my arms for 2 weeks. I'm gonna train arms 3 times a week and it's gonna be something like this:

Close grip bench press 5 x 8
Barbell curls 5 x 8
Lying 2 dumbbell tricep extension 5 x 8
Hammer curls 5 x 8
Dips 5 sets to failure
Chinups 5 sets to failure

You think this is worth a try?

Sens

What're you gonna do with the rest of the bodyparts though? You couldn't just ignore them, but at the same time if you did them as well you'd be mucking up the whole idea as you'd want them to recover when you're in a program which doesn't allow for that.

RokySrbin

Its a nice article :P

Malley

You could ignore the rest of your body for about a week. Give it time off and see what happens, just dont go much over a week.

Adrenolin

Heavy weight, low reps. Be sure you're doing tricep exercises, it makes up 2/3 of your upper arm. Close Grip Bench, Weighted Dips, Skull Crushers.

Again for biceps, heavy weight low reps...no more than about 6. Chins, Preacher Curls, may want to look into getting a bicep bomber...or you can simply use a wall to hold your elbows against whilst you curl the barbell.

demon_animal

I'm not sure whether I saw it here but Arnold's bi's,tri's and forearms is wicked... you can do the bi's and tri's ones with high rep and weight that's not so difficult but the last 2 or 3 reps to be painfully nice... I don't know about you, but it really helps

Big Guns

Ever since I hurt my shoulder a few years ago, I have done almost all the Bi work on a preacher bench or w/ elbows supported. I have increased my peak quite a bit. I was surprised when I actually looked at them. I used to love to huck up 135 on St. Bar, but it kills the front of my shoulder to go over 95 lbs. So I have switched 80 of my arm training to a 'preacher" style work out. St. bar, EZ bar, hammers, single DB, Dbl DB, etc. I am VERY glad I did.

Jus my 2 pennies.

kesunaitsumi

I did squats today and I didnt feel like I worked my arms out, and my legs are sore not my arms... why? Am i doing something wrong?

strawser9

Not at all. The point is that training legs increases GH production, not that it hits your arms. With GH production comes growth in all areas of the body, with proper nutrition and training. Unless you're doing real hack squats or deadlifts, you will not use your arms other than for balance.

Malley

With a post like that, I am thinking you are just messing with people. Explain a squat to me.

Michael

haha yeah, that was messed up

CCBs Dad

Isn't that when you curl at the squat rack?

kesunaitsumi

Well I had a barbell i was holding up at the back of my neck, resting obviously on my shoulder blades, and I would squat down, as the article put it, just past the point where my quads werent parallel to the ground, but a little closer to the ground, then I would stand. That is the squat I was doing, lol. 3 sets of 10 reps 35 lbs on each side.

Malley

Its a quad exercise, arms dont come into play. And go 90 degrees, dont worry about going below that.