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Getbig Bodybuilding Boards => Training Q&A => Topic started by: mesmorph78 on November 10, 2007, 06:35:06 AM
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After arm training yesterday... i measured my arms for the first time pumped
19-1 inches (pumped) not bad bearing in mind when i first started they were 12 and im not over 200lb..
and whats more im not even an arm guy
Ive mad good gains on arms in the last couple of months by changing a few principles
1. stop killin arms i used to do every arm excersise known to man especially for triceps... my arm session used to run 2 hrs 2 and a half sometimes...
2. only train arms once a week
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how bigger have they got since you changed it around
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19-1 inches (pumped) not bad bearing in mind when i first started they were 12 and im not over 200lb..
and whats more im not even an arm guy
Ive made good gains on arms in the last couple of months by changing a few principles
1. stop killin arms i used to do every arm excersise known to man especially for triceps... my arm session used to run 2 hrs 2 and a half sometimes...
2. only train arms once a week
I agree. That is good size for someone under 200. My arms are about the same and I weigh 225.
I also agree with your principles. Any training that lasts over an hour means either your intensity isn't high enough or you are one of those guys who talks to his buddies or on the phone more than he works out.
Additionally, after an hour of training your body is dipping too far into your nervous system for energy and overtraining starts to occur.
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bluto
Id say half to 3 quarter inches...
that 19 .1 inch measurement was pumped mind you... but since ive cut back they have been fuller dense
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dragonrider
I used to train for 2 hrs quite intense... specially on tris.. ive trained many guys into the ground..especially on tris.. they just never get tired i think ive trained them too hard over the yrs do theyre seasoned... yesterday i did close grip benches with 315.... .and i could still do it after my arm session so... go figure..
but i agree ive made good gains in that short time of doing less...
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God loves only those with over 20k posts
You have that wrong Bluto. It's supposed to read, God loves those with over 20 " arms. ;D
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You have that wrong Bluto. It's supposed to read, God loves those with over 20 " arms. ;D
hmm that'll be a little tougher to accomplish ;)
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i will have over 20 inch arms naturally some day..
it may take a while but i dont mind...
i like the challenge
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do your elbows ever hurt you on extensions Meso? my left one has been killing me lately, left extensions out completely yesterday and just did 5 work sets on close grips and 5 work sets on pushdowns heavy to compensate.
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After arm training yesterday... i measured my arms for the first time pumped
19-1 inches (pumped) not bad bearing in mind when i first started they were 12 and im not over 200lb..
and whats more im not even an arm guy
Ive mad good gains on arms in the last couple of months by changing a few principles
1. stop killin arms i used to do every arm excersise known to man especially for triceps... my arm session used to run 2 hrs 2 and a half sometimes...
2. only train arms once a week
This is exactly what i'm doing... triceps & biceps workout is 2h long, so many exercises, pumped like crazy. It's hard to stop, you always want to do more and i want to make sure i hit it from every angle.
So this is bad? ...but then again, didn't you get 18.5" arms from training like this?
What are you doing for them now, how many exercises and sets?
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do your elbows ever hurt you on extensions Meso? my left one has been killing me lately, left extensions out completely yesterday and just did 5 work sets on close grips and 5 work sets on pushdowns heavy to compensate.
I went a little heavy on lying bb extensions last time and i started to feel it in my left elbow, hurt a little bit. "after years of pushing heavy iron..." :D maybe better to "calm down" with the weights on that exercise ;D keep the heavy weight to the CG presses.
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my right elbow use to bother me...
thats why i always warm up thoroughly... with pressdowns.. and i do close gro benches before skull crushers..
and i use dumbell extensions sparingly those kill my elbows big time...
on skulls i used to go..far back behind my head... now i take it to the crown of my head less torque on the elbows
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This is exactly what i'm doing... triceps & biceps workout is 2h long, so many exercises, pumped like crazy. It's hard to stop, you always want to do more and i want to make sure i hit it from every angle.
So this is bad? ...but then again, didn't you get 18.5" arms from training like this?
What are you doing for them now, how many exercises and sets?
yeah i remember days going to the gym 7pm and doing arms till the gym closed 10 pm.
but im a guy like this stong for long... mmmm but a lot of what i did wan'st necessary as in overkill...
right now like yesterday my session was
warm up
then i did to the T
close grip
135 25 reps
225 15 reps
315 10 reps
350 4 reps
*****
then straight bar curls with the olympic bar
135 4 sets 10 reps
*******
then skull crushers
fixed bar 65lbs 20 reps warm up
ezbar skulls with 45 plates each side 12 reps
2nd set 45's plus 10 pounders each side 10 reps
then 45's plus 25's each side 6 reps
******
alternate dumbell curls
15 reps 40lb dumbells
12 reps 50lb dumbells
10 reps 60lb dumbells
6 reps 75dumbells
*****
pressdowns
4 sets with the stack
20 reps
********
preacher curls with
fixed straight bar 65 lbs 15 reps
the straight bar the one shorter than the olympic bar
45's each side 10 reps
then 45's plus quarters 10 reps also.
****
then finally a super set
seated rope extensions with the back of the bench at 90 degrees...
10 reps ascending each set..superset with hammer curls with 65 dumbell
..
and that was it
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Fuck!! close grip benches with 350lbs for 4 reps :o
I notice that the heaviest weight is always the last set for you. Aren't you tired and weaker by that time from doing so many working sets before it? I always warm up then get the feel of a somewhat heavy weight for 2 reps, then i do my first working set with the heavist weight i use then go lighter from there.
If i do biceps it might be like
1 135
2 120
3 110
4 100
reps being lower in the first set and then going higher as the weight drops.
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when i first started out i used to warmup the get a heavy weight do y weight6 reps.. and work down
but trust me working the other way is better.. builds up endurance and strength...and sizeso when i get to tose heavy sets no im not tried muscles are pumped and ready to go
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It makes a lot of sence because it is kinda stupid to sit down with the biggest weight for your first set. It's something i never do for legs. I have chest tomorrow and i'm gonna try it then. I guess i'll have to get used to it and i will get tired for the first couple of times.
When i normally do chest i start with the heaviest and get maybe 4 reps and by the time i get to the lighter weights that are supposed to be easy, i still can't do more than 4-5 reps unless i use a ridiculously light weight. It's like a weird limitation, the 4 rep is quite easy, but getting number 5 is impossible.
Thanks for the help man, i really appreciate it!
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This is exactly what i'm doing... triceps & biceps workout is 2h long, so many exercises, pumped like crazy. It's hard to stop, you always want to do more and i want to make sure i hit it from every angle.
3 exercises for each muscle (bicep and tricep) should hit every angle. The most important thing anyone can learn in bodybuilding is that more is not better. You grow from resting and eating. Not from working out. 2 hours for arms is insane. 30 minutes for each muscle group is plenty and that isn't just arms. No single muscle group on your body should take longer than 30 minutes to totally fry.
So this is bad? ...but then again, didn't you get 18.5" arms from training like this?
What are you doing for them now, how many exercises and sets?
If I read his post right, he is saying his arm size came or at least is maintained by cutting down both volume and the number of days per week worked.
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I always warm up then get the feel of a somewhat heavy weight for 2 reps, then i do my first working set with the heavist weight i use then go lighter from there.
If i do biceps it might be like
1 135
2 120
3 110
4 100
When i normally do chest i start with the heaviest and get maybe 4 reps and by the time i get to the lighter weights that are supposed to be easy, i still can't do more than 4-5 reps unless i use a ridiculously light weight. It's like a weird limitation, the 4 rep is quite easy, but getting number 5 is impossible.
Thanks for the help man, i really appreciate it!
Sounds like you aren't dropping enough weight between sets. I would be dropping 20lbs between sets on small muscle groups like arms (10 for dumbells) and at least 25lbs between sets on large muscle groups.
Did you notice how much weight differential there is between sets on mesomorph's routine?
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best gains for arms..and anyone will tell you this with big arms...is to NOT train them. That's right...
Ask around here hell most bigger guys will tell you...tehy only train arms maybe once every couple weeks or even once a month if at all. Alot of your bigger compound movements take care of them enough as it is. I train my biceps and triceps for one exercise for a few sets as it is and have gained a 1/2" since off the gear and my strength is still climbing. All those guys doing two hour workouts nad ridiculous volume training that have small arms...pay attention to them..and then check out the guys with HUGE arms. If they're working them..they're using very light weights for a few exercises or they do one exercise and that's it. My advice..take a poll. It took forever for me to get that mentality out of my head to do them for their own workout once a week but once I did..i saw great gains.
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3 exercises for each muscle (bicep and tricep) should hit every angle. The most important thing anyone can learn in bodybuilding is that more is not better. You grow from resting and eating. Not from working out. 2 hours for arms is insane. 30 minutes for each muscle group is plenty and that isn't just arms. No single muscle group on your body should take longer than 30 minutes to totally fry.
If I read his post right, he is saying his arm size came or at least is maintained by cutting down both volume and the number of days per week worked.
Do you think training this much is unnecessary only, or does it have a negative effect too?
Sounds like you aren't dropping enough weight between sets. I would be dropping 20lbs between sets on small muscle groups like arms (10 for dumbells) and at least 25lbs between sets on large muscle groups.
Did you notice how much weight differential there is between sets on mesomorph's routine?
About this 4 reps limit: this happens only on presses for chest and delts. For arms i don't have that problem.
To get past that limitation i have to use so low weights that it's not challenging and i don't feel it in the muscle.
I usually do for chest
first exercise: flat or incline db presses,
1 105s
2 95s
3 90s
4 85s
Not that much weight, but i do them very strict and go deep.
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best gains for arms..and anyone will tell you this with big arms...is to NOT train them. That's right...
Ask around here hell most bigger guys will tell you...tehy only train arms maybe once every couple weeks or even once a month if at all. Alot of your bigger compound movements take care of them enough as it is. I train my biceps and triceps for one exercise for a few sets as it is and have gained a 1/2" since off the gear and my strength is still climbing. All those guys doing two hour workouts nad ridiculous volume training that have small arms...pay attention to them..and then check out the guys with HUGE arms. If they're working them..they're using very light weights for a few exercises or they do one exercise and that's it. My advice..take a poll. It took forever for me to get that mentality out of my head to do them for their own workout once a week but once I did..i saw great gains.
This is quite annoying when you hear Coleman say he doesn't do much for arms...
I guess it's mentality like you say, it's hard to stop. When you eat so many meals a day you wanna make sure you've done your homework in the gym.
Like today, i did legs...
Legpress 4 sets
Squats 4 sets
Frontsquats 4 sets
Hacksquats 4 sets
Leg extensions 2sets
Lunges 3 'walks'
Seated calf raises 4 sets
Standing calf raises 3-4 sets
It took 2hrs... :D
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best gains for arms..and anyone will tell you this with big arms...is to NOT train them. That's right...
Ask around here hell most bigger guys will tell you...tehy only train arms maybe once every couple weeks or even once a month if at all. Alot of your bigger compound movements take care of them enough as it is. I train my biceps and triceps for one exercise for a few sets as it is and have gained a 1/2" since off the gear and my strength is still climbing. All those guys doing two hour workouts nad ridiculous volume training that have small arms...pay attention to them..and then check out the guys with HUGE arms. If they're working them..they're using very light weights for a few exercises or they do one exercise and that's it. My advice..take a poll. It took forever for me to get that mentality out of my head to do them for their own workout once a week but once I did..i saw great gains.
i have read that on many sites. specially from HIT fanatics, they mention heavy rows, benching etc will make your arms grow. and i agree about that, but you arms will never be as big as they could be unless you do direct arm work. believe me i had this discussion many times.
yes many people do wayyyyyyyyyy to much for arms....BUT that doesnt not mean they grow the best by NOT training them.
a few sets (3-4 sets) of curls and direct tricep work a couple of times per week is more than plenty.
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best gains for arms..and anyone will tell you this with big arms...is to NOT train them. That's right...
Ask around here hell most bigger guys will tell you...tehy only train arms maybe once every couple weeks or even once a month if at all. Alot of your bigger compound movements take care of them enough as it is. I train my biceps and triceps for one exercise for a few sets as it is and have gained a 1/2" since off the gear and my strength is still climbing. All those guys doing two hour workouts nad ridiculous volume training that have small arms...pay attention to them..and then check out the guys with HUGE arms. If they're working them..they're using very light weights for a few exercises or they do one exercise and that's it. My advice..take a poll. It took forever for me to get that mentality out of my head to do them for their own workout once a week but once I did..i saw great gains.
dont agree there have to train arms just like everything else... t
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This is quite annoying when you hear Coleman say he doesn't do much for arms...
I guess it's mentality like you say, it's hard to stop. When you eat so many meals a day you wanna make sure you've done your homework in the gym.
Like today, i did legs...
Legpress 4 sets
Squats 4 sets
Frontsquats 4 sets
Hacksquats 4 sets
Leg extensions 2sets
Lunges 3 'walks'
Seated calf raises 4 sets
Standing calf raises 3-4 sets
It took 2hrs... :D
You're a masochist.
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I can't imagine working out arms for more than 20 min at a time much less 2 hours, WTF guys? :-\
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for the guy who said coleman doesnt work arms....
on cor he does 16 sets for tris alone
so yeah he does train arms.. hard too
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for the guy who said coleman doesnt work arms....
on cor he does 16 sets for tris alone
so yeah he does train arms.. hard too
yeah on COR he does one arm overhead db extensions, machine dips and pushdowns, on Unbelievable he does heavy two arm overhead db extensions, lying EZ bar extensions and two arm kickbacks all after chest.
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yes.. i dont know why people are under the misconception that he doesnt train them...
i find it better to go by what you see on dvd than the stuff wrote in magazines... which is all bullshit mostly
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yes.. i dont know why people are under the misconception that he doesnt train them...
i find it better to go by what you see on dvd than the stuff wrote in magazines... which is all bullshit mostly
anyone who thinks he doesn't train arms is just stupid, they're just going off what he said on Unbelievable when he said, "i don't really spend a lot of time on biceps because they're already big" but he still does at least 10 sets for them as well.
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anyone who thinks he doesn't train arms is just stupid, they're just going off what he said on Unbelievable when he said, "i don't really spend a lot of time on biceps because they're already big" but he still does at least 10 sets for them as well.
Yes, that was what i was thinking about.
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he did
dumbell preacher curls
21's
and hammers.. on coredemption
15 -20 sets... also on bfto
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he did
dumbell preacher curls
21's
and hammers.. on coredemption
15 -20 sets... also on bfto
all after heavy back training no less, the man is a freak of nature, on TU he did 800 pound deadlift off the floor for 2, T Bars with 12 plates and 500 pound barbell rows AND THEN biceps, hahahahahahahahaaa, the man is a fuccking machine. :o
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when i first started out i used to warmup the get a heavy weight do y weight6 reps.. and work down
but trust me working the other way is better.. builds up endurance and strength...and sizeso when i get to tose heavy sets no im not tried muscles are pumped and ready to go
totally agree, i am nowhere as strong as meso but when i do close grip benches (after shoulders) i do
135 x 12
225 x 8
275 x 3-4, 2 sets
then i do two more exercises, 2-3 sets each
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Do you think training this much is unnecessary only, or does it have a negative effect too?
About this 4 reps limit: this happens only on presses for chest and delts. For arms i don't have that problem.
To get past that limitation i have to use so low weights that it's not challenging and i don't feel it in the muscle.
I usually do for chest
first exercise: flat or incline db presses,
1 105s
2 95s
3 90s
4 85s
Not that much weight, but i do them very strict and go deep.
It's not only unnecessary, it is actually counterproductive. Training over an hour taps deeply into your nervous system (epinephrine and norepinephrine levels) and leads to overtraining. The problem with overtraining is, by the time you feel it physically, weeks worth of damage can be done and it could take weeks to recover. You can develop adrenal fatigue which could take months to overcome.
If the weight in your exercise doesn't feel challenging to you, you may be using either the wrong exercise or you aren't doing enough reps. Some people really don't get much from dumbell presses and are better served with barbell presses. When I do a reverse pyramid as you described above, my highest weight may only be six reps, but the last set may be 20 to 25 reps. I don't have any choice as to whether I feel it in the muscle. The muscle is begging me to quit.
Remember this if you don't remember anything else. You grow when you rest and eat. Weightlifting is counterproductive, so you get in the gym, pump the crap out the desired muscle or muscles, then get out so you can begin the recovery process (adaptation and growth).
Write this down on the blackboard 100 times.
Growth occurs outside the gym. More is not better.
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That's like telling a fat man to stop eating. It takes awhile to get it thru his thick skull. I appreciate the effort though, i should calm down.
Today i did chest... and delts and trapps. You're gonna hate this...
1. Flat DB presses 3 sets
2. Incline db presses 4 sets
3. BB presses 2 sets with drop sets, so 1 set is actually 3
4. Cable crossover from above 3 sets with dropsets
5. Cable crossover from below 2 sets with dropsets
6. DB Pullover leaning agains bench superseted with dips 3 sets
that was chest, now delts
1. DB presses 4 sets
2. BB presses 3 sets with 2 dropsets on the last set only
3. DB side laterals 3 sets with dropsets
4. DB rear laterals 3 sets with dropsets
5. BB upright rows 3 sets with dropsets
Trapps
1. DB shrugs 4 sets with dropsets
2. DB shrugs from the front 3 sets with dropsets
;D
took about 2h and 10min.
I'm gonna go over to the blackboard now....
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he did
dumbell preacher curls
21's
and hammers.. on coredemption
15 -20 sets... also on bfto
Yeah and then he has the nerve to say he doesn't do much for arms... that is annoying
BTW i did train like you said, going up in weight. I really liked it, it felt better! The 4-5 rep limit i think was caused by doing it like i did before, i never went past 5 reps on warmup weight, then started with the heaviest weight and got 4-5 reps. After that 4-5 reps was maximum.
I'm gonna keep doing it like this going up in weight, it worked great today.
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That's like telling a fat man to stop eating. It takes awhile to get it thru his thick skull. I appreciate the effort though, i should calm down.
Today i did chest... and delts and trapps. You're gonna hate this...
1. Flat DB presses 3 sets
2. Incline db presses 4 sets
3. BB presses 2 sets with drop sets, so 1 set is actually 3
4. Cable crossover from above 3 sets with dropsets
5. Cable crossover from below 2 sets with dropsets
6. DB Pullover leaning agains bench superseted with dips 3 sets
that was chest, now delts
1. DB presses 4 sets
2. BB presses 3 sets with 2 dropsets on the last set only
3. DB side laterals 3 sets with dropsets
4. DB rear laterals 3 sets with dropsets
5. BB upright rows 3 sets with dropsets
Trapps
1. DB shrugs 4 sets with dropsets
2. DB shrugs from the front 3 sets with dropsets
took about 2h and 10min. .....
you could cut the number of sets in half and still enjoy the same gains....
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That's like telling a fat man to stop eating. It takes awhile to get it thru his thick skull. I appreciate the effort though, i should calm down.
Today i did chest... and delts and trapps. You're gonna hate this...
1. Flat DB presses 3 sets
2. Incline db presses 4 sets
3. BB presses 2 sets with drop sets, so 1 set is actually 3
4. Cable crossover from above 3 sets with dropsets
5. Cable crossover from below 2 sets with dropsets
6. DB Pullover leaning agains bench superseted with dips 3 sets
that was chest, now delts
1. DB presses 4 sets
2. BB presses 3 sets with 2 dropsets on the last set only
3. DB side laterals 3 sets with dropsets
4. DB rear laterals 3 sets with dropsets
5. BB upright rows 3 sets with dropsets
Trapps
1. DB shrugs 4 sets with dropsets
2. DB shrugs from the front 3 sets with dropsets
;D
took about 2h and 10min.
I'm gonna go over to the blackboard now....
too much man....
unless you have substantial chest mass cable crossovers are a waste of time.. better off with flyes..
but if u have a big chest... crossovers are good for shaping it..
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I prefer cables over flyes because the resistance is from the side so there is constant tension. With flies the resistance is from below, gravity, so there is litte tension at the top of the movement.
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It's not only unnecessary, it is actually counterproductive. Training over an hour taps deeply into your nervous system (epinephrine and norepinephrine levels) and leads to overtraining. The problem with overtraining is, by the time you feel it physically, weeks worth of damage can be done and it could take weeks to recover. You can develop adrenal fatigue which could take months to overcome.
overtraining does exist, for sure but the 45min/60min rule is exaggerated, your not gonna overtrain just because you workout 90min.....it also depends on what you do in the gym! if you train to failure every set every workout you can overtrain even if you only workout 30min. the 60min rule is too general because you have to look at how you workout (intensity, # sets etc), what you have eaten before, what you eat after an workout etc. Even if you train very hard im very sceptical than just because you train 90min your will become overtrained.
I also want to point out im an advocate of avoiding training to failure (95% of time time) in order to be able to train a muscle more frequently.
training to failure or not is more important than if you train 60min vs 90min.
im pretty sure that most guys who burn out are training too many sets to failure too often, and are training too many days per week, and in some cases getting too psyched up before lifts. I strongly believe that if you shout and try to get to "pumped" up before every set you do in the gym you will mentally drain yourself.
to summarize, the 60min is silly, and wont have that much practical difference...not compared to all the other factors.
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Well since beginning HST, ive now realised how many unnecessary sets i have been doing at one time. I know HST is different than training one bodypart only once a week, but still it certainly makes you realise how often you focus on training to failure, or training just to get a pump. Less is quite often more.
And in regards to overtraining, if you eat a good and clean diet with the appropriate nutrients for your needs, then i wouldnt be too worried if you workouts last for more than an hour. A quick workout is good, but theres no point in rushing and not having adequate rest between sets.
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45-60 minutes is a good rule of thumb. I lift heavy, dont rest much between sets and superset on back days. I can definitely see the line where overtraining starts. I start with 6 sets of heavy shrugs supersetted with 6 sets of heavy barbell curls then go to rows. I finish up with lat pulldowns and lately cable rows. Im fried by the end. I probably expend too much on the shrugs/barbell curls but ive made very good gains and love those exercises.
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I calmed down today 8)
I only did this for arms
triceps:
CG benchpress 4 sets (2 dropsets after 4th set)
Skullcrusher extensions 3 sets (2 dropsets after 3rd set)
Rope overhead extensions 3 sets (with 1 dropset after each set)
Kickbacks 1 set
Biceps:
BB curls 4 sets (2 dropsets after 4th set)
BB preacher curls 3 sets (with 1 dropset after each set)
Cable dbl bicep curls 3 sets (with 1 dropset after each set)
DB Hammercurl 3 sets (with 1 dropset after each set)
This worked very good! maybe less is more. I train the hell out of all the muscle groups and my chest, delts, back, legs etc all grow alot. Guess that is because they are big muscle groups and can handle all that work, where as biceps and triceps can't and that explaines why they grow so poorly. My triceps are better than my biceps, because it's a bigger muscle group and handles the abuse better...
so with this new knowledge...18 inches here i come ;D
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I calmed down today 8)
I only did this for arms
triceps:
CG benchpress 4 sets (2 dropsets after 4th set)
Skullcrusher extensions 3 sets (2 dropsets after 3rd set)
Rope overhead extensions 3 sets (with 1 dropset after each set)
Kickbacks 1 set
Biceps:
BB curls 4 sets (2 dropsets after 4th set)
BB preacher curls 3 sets (with 1 dropset after each set)
Cable dbl bicep curls 3 sets (with 1 dropset after each set)
DB Hammercurl 3 sets (with 1 dropset after each set)
This worked very good! maybe less is more. I train the hell out of all the muscle groups and my chest, delts, back, legs etc all grow alot. Guess that is because they are big muscle groups and can handle all that work, where as biceps and triceps can't and that explaines why they grow so poorly. My triceps are better than my biceps, because it's a bigger muscle group and handles the abuse better...
so with this new knowledge...18 inches here i come ;D
(http://4loves.com/links/uploaded_images/applause-754063.jpg)
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hahahahahhahahahahahah
great reply ;D
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Meso:
i've been doing 5 days a week,
chest-mon
back-tues
legs-weds
shoulders-thurs
arms-fri
i'm switching it up to friday being tris, and sat being biceps.......
i find it is hard to hit both biceps and triceps thouroughly in one day.....(at least now that i'm 29 and getting tired of this shit)
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Meso:
i've been doing 5 days a week,
chest-mon
back-tues
legs-weds
shoulders-thurs
arms-fri
i'm switching it up to friday being tris, and sat being biceps.......
i find it is hard to hit both biceps and triceps thouroughly in one day.....(at least now that i'm 29 and getting tired of this shit)
wsup coltrane...
try this split
chest - monday
back tuesday (tris get rested)
delts wednesday (bis get rested)
legs thursday (arms get rested)
arms friday
on arm day i do one trie excercise .. then one bi movement
i find if i do them both at the same time it keeps things more interesting... i hate working bi's so mixing them with tris.. keeps it fresh...
try that split for a month
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looks good Mes, but i wanna split up arms nowadays...i too do the 2.5 hour long arm workout, but it's getting to the point of not being able to hit each as well as i want, so i'm giving each there own day.
Go BILLS
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naw... 2.5 hrs too long...
i used to work arms on seperate days...
but... ima tell u like this man...
my best gains came from doin em together...
u train heavy.. in general
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I agree. That is good size for someone under 200. My arms are about the same and I weigh 225.
I also agree with your principles. Any training that lasts over an hour means either your intensity isn't high enough or you are one of those guys who talks to his buddies or on the phone more than he works out.
Additionally, after an hour of training your body is dipping too far into your nervous system for energy and overtraining starts to occur.
I concur with the training principle, but arm measurements, imo, need an asterik if your bicep insertion makes for that gap which gives a lot of dudes a major high peak (Ronnie and Ruhl have decent-sized gaps). It seems more impressive to have 19"+ guns if you have a long insertion providing for a fatter, but less peaking bicep (e.g., Dex and Vic) than it is to have a big ass gap and a peanut-esque bicep. If you're sub-200lbs with 19" arms, I assume you either have the gap/high peak combo or are 3-7% bodyfat and muscular as shit. Just my opinion...
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I think just about everybody over worked arms at one time or another LOL I did.
But there such a small muscle group they don't need much work.. (Volume wise) Besides remember they get a pretty good pump with you do back work & bench work.
Nice size by the way!!