Best thing you´ve done 4 your arms

[Hugh Gellatts]

After I stopped training biceps at the end of back days they grew alot. Like the hamstrings, the bicep muscle has alot of fast twitch, and must be exposed to some heavy loading for best results. This type of loading just can't be done after 40 min of upper back work.

 

[RIPPER720@]

hmm..the opposite worked for me. I responded well to back/bi same day and chest/tri same day also. The key is to change it up often...RIP

 

[guards]

drop-sets!!!!!!

 

[Eclipse]

Try to do arms only workout like once a week.....instead of after chest or back.

chest/bi's
legs
back/tri's
off
Arms
shoulders/calves
off
chest/tri's
legs
back/bi's
off
Arms

 

[HappyScrappy]

in all honesty, probably pgf2 as for fast reasults, but the side effects are questionable as to whether they are worth the gains.

 

[animal B]

mixing prop and ganabol added a half inch

 

[supastarr]

standing barbell curls 8-12reps 3 sets
one arm preacher curls 8-12reps 3 sets
concentration curls drop sets 15-20,8-12, 4-6

 

[loutocool]

I've been doing straight bar preachers very heavy.
It's working out great.


"LIFT HARD STAY HARD"

 

[feelin_kinda_saucey]

sust, test enth, deca and fina~ heavy every day! 2.5 inches in 7 months...

 

[M.O.D]

my arms grow like weeds...but the two best movements for the bi's and tri's are:


bi's
straight bar reverse curls
seated alternating BD curls

tri's
behind the neck BD or ez curl bar extensions
reverse grip straight bar cable pushdowns