Feb 27, 2008 10:10am

well for the in the morning its good to have a protein shake, so, but i used to work out arms twice a week, worked great, was very hard on the arms though, can't go at it long like that, i did it when i was 16, for 6 months, haha it was way to much! i would say 1 month, thats it

Oct 10, 2007 9:56am

for sure lol, i love pizza

Oct 10, 2007 9:36am

Hey, thanks man, appreciate it, keep up the great work

Oct 10, 2007 9:17am

nothing over here man, just this diet is pissing me off lol

Oct 10, 2007 9:16am

lol, i was working them out twice a week for about a year, about 4 exercises for triceps and the same for biceps, it helped

Oct 5, 2007 10:57am

thanks bro, appreciate it

Oct 2, 2007 12:22pm

lol. i have no idea!

Oct 1, 2007 8:10am

thanks bro, thats not what i look like now though

Jul 22, 2007 1:05pm

damn is that profile pic recent! I think I'm gonna have to step up my chest work...

May 10, 2007 9:00am

not eating enough? not eating the right things? could be a lot of stuff

May 6, 2007 7:49pm

i personally would stick to compounds on your current routine flowwed by this pump day with isolations, and maybe 1 compound to fill it with blood. give that a try for 4-6 weeks. results should come with in those weeks of "pain" :)

May 6, 2007 7:49pm

as for your arm not growing, i'm assuming your diet and nutrition is in good, i would hit it twice a week. i would incorporate a second either arm day or biceps day 2-4 days after your current routine. i like to call it a pump day. do 3-4 exercise that is different then what your using now, and go for 10-12 reps for 3-4 sets each.

May 6, 2007 7:48pm

nah its not true. hitting your biceps with 8 sets is not enough to over train. and let me clarify that, 8 "reg" sets. i mean if your doing 8 sets of 100 reps then yea of course u gonna over train.

May 6, 2007 11:33am

whats up bud? for me, for thicker arms, i do my isolations first, then i proceed with compounds. my reps are 10 for 12-15 sets. which is about 3-4 exercises for me. hope that helps. if u need me to be more specific. i can, just ask. i'll be posting up my new arms soon, even thicker and more defined this time around with peak.

Apr 8, 2007 12:44pm

Hey, sorry for the delay! I as a rule do not work chest and back together, although I have tried it as once as I read that they are "antagonist" muscles, as in they work against each other. I tried a routine once that explained how to work them together, but I really did not get much out of it as I am conditioned to the one major bodypart daily rule. You could give it a shot and see how it works for you.... it's all fair game. :) Keep pumpin! Ron III----III

Mar 21, 2007 7:27am

for arm its very sample.. do for excersice dumball or barbell crul, inclund dumbell crul that will help you out for the size and concration crul that will help build the ball . try that see how its going and remember feed them very good and healthy diet.. p.s. do 4 set each and 8-10 rep.

Feb 23, 2007 12:15pm

lift heavy, 2 exercises, and 6 and 12 reps.

Jan 19, 2007 6:21pm

i do 2 sets per bodypart, per week, hope that helps you out

Nov 28, 2006 4:00pm

Impressive arms and shoulders Marcos. Keep training strong.