once a week, always together bis and tris. It will get you big arms.
Good! Because that is what I am doing. It's the first muscle group of the week, so I am really fresh when I train them.
Now explain this, a week or so ago I measured my arms and they were slightly over 17". Last night I measured them again and they were only 16 3/4". How is that possible? I have not lost any weight. Still weigh 214 same as a week ago. WTF? I am pissed.
Note: I have really long arms. Yes, just like an ape. My sleeve length is between 35 and 36". I am only 5'11" tall with relatively short legs....fucking genetics.