The Following User Says Thank You to BrotherIron For This Useful Post:

The Following User Says Thank You to BrotherIron For This Useful Post:

I work Bi's and Tri's 2x a week so 2-3 weeks and I noticed a difference. I work this and I am not posting cardio or abs. Mainly because when you work Chest you work Tri's and when you work back you work Bi's so I do medium either weight or reps when working on the same day.

Monday - Heavy Chest, Heavy Bi's, Light - Medium Tri's
Wednesday - Shoulders and Legs
Friday - Heavy Back, Heavy Tri's, Light Bi's

 

The Following User Says Thank You to BrotherIron For This Useful Post:

Why arms 2x a week? Isnt that over kill while doing back and chest?

 

The Following User Says Thank You to BrotherIron For This Useful Post:

If you're tryin to grow them then yeah maybe. If you're just tryin to shape em, then maybe not.

 

The Following User Says Thank You to BrotherIron For This Useful Post:

I'm not going to dismiss anyone's exercise advice in here, but it's my general belief that your muscle shape is mainly genetic. Specifically, long biceps will always have less of a peak than short biceps (speaking of the distance between the insertion and the elbow crease). Yours look pretty long, but I've seen longer. On a positive note, your shape and insertions have probably allowed you to add more mass to your arms than the average trainer.

 

The Following User Says Thank You to BrotherIron For This Useful Post:

Kinda hard to explain why I do this:

Not to me, Most people do Chest and Tri's heavy, I don't feel I can concentrate on a muscle group wearing them out like that. I would rather failure on chest and decent tri then later on heavy tri's when I can concentrate a lot on them. It is just pretty much just hitting them since I am there, there is at least 72hrs rest between so healing isn't a problem. To each their own, i just started doing it this way and I love it. I am trying to do some cutting so I feel this is working best for me at this time.

 

The Following User Says Thank You to BrotherIron For This Useful Post:

I can see how this would work while dieting.

 

The Following User Says Thank You to BrotherIron For This Useful Post:

Isnt your peak mostly a genetic thing? I personally like Hammer curls.
bicep-hammer-curl.jpg

 

The Following User Says Thank You to BrotherIron For This Useful Post:

^^^I fuckin love the hammers!!!!!