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Getbig Main Boards => Gossip & Opinions => Topic started by: mesmorph78 on October 01, 2010, 07:53:08 AM
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I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines
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close-grip bench presses are the best for me, more or less 6 sets of 4 to max 8 reps
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Biceps (after back)
Seated incline d/b curl 1-2 warm ups, 1 set to failure
Barbell curl 1 set to failure
Cable preacher curl 1 set 50+ reps, 1 triple drop to failure each time.
Triceps (after chest)
EZ bar or rope push down 1-2 warm ups, 1 set to failure
skull crushers 1 warm up, 1 set to failure
Dips and tricep extension superset 1-3 sets.
This is the main stay for my arms, I mix training styles as I find certain things work better for certain body parts. Every now and then I may do giant sets, 10x10 or rest pause.
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Have you tried bis & tris antagonistic supersets? Its a good change from typical straight sets, great pump.
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close-grip bench presses are the best for me, more or less 6 sets of 4 to max 8 reps
hhahahha thanks for the tip Arthur Jones ::) ::) ::)
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hhahahha thanks for the tip Arthur Jones ::) ::) ::)
I haven't done close grip inclines since the bar slipped outta my hands tore down my forearms and hit me in the chest :-\
.....thanks for the tri advice Groink! >:(
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I haven't done close grip inclines since the bar slipped outta my hands tore down my forearms and hit me in the chest :-\
.....thanks for the tri advice Groink! >:(
I thought you built your massive arms by shooting vodka at hyper fast rate: 10-12 rep/shots, 30 second rest, etc....
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hhahahha thanks for the tip Arthur Jones ::) ::) ::)
sorry, what is the problem with you sir?
I just say what works for me.
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I haven't done close grip inclines since the bar slipped outta my hands tore down my forearms and hit me in the chest :-\
.....thanks for the tri advice Groink! >:(
I take it you tuck your thumb under the bar and not around it.
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Have you tried bis & tris antagonistic supersets? Its a good change from typical straight sets, great pump.
yeah I do that every so often good pump
but my bis grow faster than my tris
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I thought you built your massive arms by shooting vodka at hyper fast rate: 10-12 rep/shots, 30 second rest, etc....
Works great for bi's,not so much for tri's
I take it you tuck your thumb under the bar and not around it.
:-[ :P
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Biceps (after back)
Seated incline d/b curl 1-2 warm ups, 1 set to failure
Barbell curl 1 set to failure
Cable preacher curl 1 set 50+ reps, 1 triple drop to failure each time.
Triceps (after chest)
EZ bar or rope push down 1-2 warm ups, 1 set to failure
skull crushers 1 warm up, 1 set to failure
Dips and tricep extension superset 1-3 sets.
This is the main stay for my arms, I mix training styles as I find certain things work better for certain body parts. Every now and then I may do giant sets, 10x10 or rest pause.
How many times as week do you work arms?
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I only really do these two tricep exercises
Skullcrushers and one arm overhead extensions with a dumbell. 3sets a piece
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@sauce
that's it? Over head dumbell extensions hit the the inner long head and close grip apparently hits the overall tri ... What about the medial and lateral head don't you do anything to hit these exclusively?
Do your tris grow from your current routine?
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How many times as week do you work arms?
Once a week, sometimes I will only train them once a fortnight, why?
They currently tape out at just under 18'.
@sauce
that's it? Over head dumbell extensions hit the the inner long head and close grip apparently hits the overall tri ... What about the medial and lateral head don't you do anything to hit these exclusively?
Do your tris grow from your current routine?
Not to answer for sauce here but I believe people put too much emphasis on exercise selection. Work the muscle to failure with any exercise and all heads will be involved.
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Ok I think it's important to hid the heads exclusively my luther head needs work
guys with great outer heads levrone wheeler Heath
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Close grips
Skullcrushers
overhead db extension 2 hands
pushdowns your choice as far as what head u need work on/ possibly superset with dips or between bench dips or wobble board push ups
I always train bi's and tri's 3-4 days apart and try to do reverse curls and or hammers at the end of both days
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I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines
All genetics.
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All genetics.
same to you with those calves
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I do 4 sets of curls each week, after deadlifting.
"Curls for Girls" as they are referred to in the Powerlifitng world.
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What about tris?
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Tri's I like to work. Close grip bench, skull crushers, etc. Help with power.
Bi's are fun too, just dont work them much.
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People have different techniques for close grips
if I'm going extra heavy say 350 I keep my grip width just iwhere the k urling starts on the bar... What's your technique
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I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines
The best pure size arm routine was one that was developed by former Mr FL, Rick Poston.
He was a BIG believer in training just arms , along by themsleves.
Day 1 legs, day 2 back, day 3 chest and delts day 4 arms
arm routine
( alternate bicep w tricep move in NON superset fashion)
1. DB curls 4x 8 reps
2. skull cruhsers ez bar. 4 x 8 reps
3. Conc curls - 3 x 8
4. 1 arm DB extensions- 3 x 8
5. Cable curls - 3x12 PUMP
6. dips. - 3 sets max reps straigt body position for tri isolation
7. DB wrist curls. 3x 12 reps
Good luck.
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People have different techniques for close grips
if I'm going extra heavy say 350 I keep my grip width just iwhere the k urling starts on the bar... What's your technique
350 for close grip benches? yikes, that would be a good low rep wt for me on reg benches
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I like weighted dips :)
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I'm sure fatpanda can help... he was 290 at just 2% bodyfat... I bet he knows a thing or two about good arm workouts.
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Tried that routine Howard but I found that alternating exrcises in a non superset fashion
a. Impractical because other people are using the gym too and often hard to seclude and keep two workout spots
b. Each muscle group got too much rest
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@ Howard I rarely do that
usually start with
one plate 20 reps
225 for 15 reps
315 for 10 reps
for a couple of sets
to be fair close vrips hit tris
bur for me my chest gets hit too and that grows super fas
so I feel like my tris never get the chance to catch up
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@ Howard I rarely do that
usually start with
one plate 20 reps
225 for 15 reps
315 for 10 reps
for a couple of sets
to be fair close vrips hit tris
bur for me my chest gets hit too and that grows super fas
so I feel like my tris never get the chance to catch up
You ever try decline bench close-grips?
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I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines
I remembered that you talked about inverted dips before. Have you done them for high reps, like at the end of the work out, along with high rep spider curls, or bent over curls? And do you feel about machine dips vs reg dips?
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No never have actually
I watche a couple of vids on YouTube
some guy was doing decline skills which he stated were better than flat bench skulls
might try those today
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I remembered that you talked about inverted dips before. Have you done them for high reps, like at the end of the work out, along with high rep spider curls, or bent over curls? And do you feel about machine dips vs reg dips?
I'm quite a heavy dipper I can dip with 4 to 5 plates hanging off my waiste
I find machine dips a waste of time ackward never work for me
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No never have actually
I watche a couple of vids on YouTube
some guy was doing decline skills which he stated were better than flat bench skulls
might try those today
Groink swears by them. I've experimented with them a bit, but not enough to give you any advice. Maybe hit him up with a pm.
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I can see you train really heavy and that is good, but maybe that's holding your triceps development back a bit. Maybe that's why you feel it more on your chest while doing close grip presses or why your biceps are better.
You could try focusing more on your form and really making the triceps do all or most of the work.
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Groink swears by them. I've experimented with them a bit, but not enough to give you any advice. Maybe hit him up with a pm.
They work well for me....when I don't drop the bar on myself :-\
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They work well for me....when I don't drop the bar on myself :-\
They felt good on my triceps, but I never like the way I feel on decline bench with the blood rush to the head.
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I'm quite a heavy dipper I can dip with 4 to 5 plates hanging off my waiste
I find machine dips a waste of time ackward never work for me
Strong Dipper my Nugga! You probably have Phil Heath's 1st DVD where he does machine dips, from the front, then turns and does them from the back. He also does tri-sets on the pull down machine. He starts off with a weight, and usually each set is 10 pounds heavier than the first, but he starts off with the last weight done.
I also saw this done by a guy who I think was 2nd or third at the USAs this yr (Superheavy weight). He has one of the close grip Row handles ( you know the one that Ronnie likes to use for the T-bar rows), and he does tricep pulldowns with them. What happens is that it keeps you in a inverted position (knuckles pointed inward, due to gripping the close grip Row handle bars), and you have a constant stretch)---it's a like doing three point pushups (knuckles facing one another). Hopefully I explained this well.
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They felt good on my triceps, but I never like the way I feel on decline bench with the blood rush to the head.
You'd really like an inversion table then!
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You'd really like an inversion table then!
I used to use one at the store all the time....haha, I got adjusted to it.
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At a park near me, they have a dip bar and a decline-incline dip bar...basically two bars on a decline, like a railing. It's fun to 'walk" yourself up or down each set.
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meso, have you tried isolation only exercises for tris?
also supersets work wonders..
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@ Howard I rarely do that
usually start with
one plate 20 reps
225 for 15 reps
315 for 10 reps
for a couple of sets
to be fair close vrips hit tris
bur for me my chest gets hit too and that grows super fas
so I feel like my tris never get the chance to catch up
You are a lot stronger then me and most I ever worked out with. Damn impressive, 10 reps with 315 on close grips , yikes.
I was impressed spotting Rick Poston doing 275 lbs on the EZ bar for 6 reps on skull crushers.
I would try doing some high rep pump work with cables and or machines after your heavy stuff to pump your arms to the max, might help jumpstart some growth.
NON supersets means you do one exercise at a time, no need to save space on the 2nd one until you do it.
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I get better pumps/growth from doing heavy sets of 12 or 13 instead of the even heavier sets of 8-10.
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I get better pumps/growth from doing heavy sets of 12 or 13 instead of the even heavier sets of 8-10.
I think sometimes with lighter weight, you can get a better contraction.
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I haven't done close grip inclines since the bar slipped outta my hands tore down my forearms and hit me in the chest :-\
.....thanks for the tri advice Groink! >:(
Hey....no prob
I didn't take into account you are a fairy and can't hold onto the bar. ;D
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Hey....no prob
I didn't take into account you are a fairy and can't hold onto the bar. ;D
Fucker it was 225lb >:(
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Hey....no prob
I didn't take into account you are a fairy and can't hold onto the bar. ;D
In all fairness, Calvin was probably trying to balance a beer on his chest for inbetween sets swigs.
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You are a lot stronger then me and most I ever worked out with. Damn impressive, 10 reps with 315 on close grips , yikes.
I was impressed spotting Rick Poston doing 275 lbs on the EZ bar for 6 reps on skull crushers.
I would try doing some high rep pump work with cables and or machines after your heavy stuff to pump your arms to the max, might help jumpstart some growth.
NON supersets means you do one exercise at a time, no need to save space on the 2nd one until you do it.
Meso has Elite Genetics. He is on TEG!
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In all fairness, Calvin was probably trying to balance a beer on his chest for inbetween sets swigs.
LOLOL...
Either that or he panicked when a few vicoden fell out of his pocket mid-set ;D
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In all fairness, Calvin was probably trying to balance a beer on his chest for inbetween sets swigs.
Not one drop of beer spilled 8)
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LOLOL...
Either that or he panicked when a few vicoden fell out of his pocket mid-set ;D
Related story.....my ex-partner and i were in the bank on a Friday, we had just picked up some shit and were getting cash to go out. So i'm digging into my pocket and i had one of those old-school glass vials filled with coke in it, and it falls out and hits the ground with a loud *CLINK*....everyone turns to look at what made the noise and there's me and my buddy standing there with a vial of coke at our feet. ;D
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Related story.....my ex-partner and i were in the bank on a Friday, we had just picked up some shit and were getting cash to go out. So i'm digging into my pocket and i had one of those old-school glass vials filled with coke in it, and it falls out and hits the ground with a loud *CLINK*....everyone turns to look at what made the noise and there's me and my buddy standing there with a vial of coke at our feet. ;D
Did you just yell "Don't worry it's protein powder...."
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I'm thinking about changing my arm routine as of next week
I think I need to improve my arms
I'm always open to learn from anyone
my bis grow like weeds even though my tris are good my bis standout
so post up your arm routines mainly tricep routines
chin-up / dip superset
add/remove weight as needed
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Related story.....my ex-partner and i were in the bank on a Friday, we had just picked up some shit and were getting cash to go out. So i'm digging into my pocket and i had one of those old-school glass vials filled with coke in it, and it falls out and hits the ground with a loud *CLINK*....everyone turns to look at what made the noise and there's me and my buddy standing there with a vial of coke at our feet. ;D
Haha,
years ago when I used to smoke I got pulled over for speeding.the cop made me get out of the car so he could search it.he told me to put both hands on the trunk and I knew he was gonna pat me down next.I had a big bag of pot in my pocket so I pulled it out and kicked it under my car.after he searched the car and me {he found nothing} he gave me a ticket....so I'm sitting in my car wondering if I pull away would he see the bag laying on the side of the road! he wouldn't leave so I drove away.later that night I parked around the corner,{I was worried the cops would be waiting for me to come back ::)}snuck through the woods like I was in the special forces and mad a dash and grabbed my bag back.
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Haha,
years ago when I used to smoke I got pulled over for speeding.the cop made me get out of the car so he could search it.he told me to put both hands on the trunk and I knew he was gonna pat me down next.I had a big bag of pot in my pocket so I pulled it out and kicked it under my car.after he searched the car and me {he found nothing} he gave me a ticket....so I'm sitting in my car wondering if I pull away would he see the bag laying on the side of the road! he wouldn't leave so I drove away.later that night I parked around the corner,{I was worried the cops would be waiting for me to come back ::)}snuck through the woods like I was in the special forces and mad a dash and grabbed my bag back.
nice ;D
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nice ;D
Another classic ;)
A buddy of mine got pulled over on the Jersey tpk.the police searched his car and found a bag of pot.
the cops said "I'm not gonna arrest you".so instead the cop emptied the bag on the hood of my buds car and told him "'I'm gonna follow you for three exits,now drive"
....dude watched his stash blow away :D
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meso, have you tried isolation only exercises for tris?
also supersets work wonders..
like which isolation excersises...
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:o
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@ Parker
the dip machine phil uses looks nice .. The one we have in our @hardcore gym was isn't as good I just feel it in my shoulders dips I feel more in my chest and delts
I know the excersise your talking about with the cable row attachment I tried that excesis can't say I felt it in my triceps felt a lot is my shoulder. May give them another try
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like which isolation excersises...
i was going to suggest trying isolation exercises too. dorian yates advocates the same thing. he never did compounds for tri's because he felt like his tris already got ton of compound involvement during chest and shoulders. i like doing single hand grip, pallms down, push downs on the pulley machine for a good 4-5 sets and then do single arm overhead dumbell extensions with real strict form 4--5 sets and maybe do some single hand grip, palms up, push downs on the pulley for 3-4 sets. depends on my strength. last workout i was doing negatives with the whole stack on single hand grip push downs and using real god form and lowering the weight super slowly. this was after i had done 4 good sets with 100lbs stack with each arm.
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i was going to suggest trying isolation exercises too. dorian yates advocates the same thing. he never did compounds for tri's because he felt like his tris already got ton of compound involvement during chest and shoulders. i like doing single hand grip, pallms down, push downs on the pulley machine for a good 4-5 sets and then do single arm overhead dumbell extensions with real strict form 4--5 sets and maybe do some single hand grip, palms up, push downs on the pulley for 3-4 sets. depends on my strength. last workout i was doing negatives with the whole stack on single hand grip push downs and using real god form and lowering the weight super slowly. this was after i had done 4 good sets with 100lbs stack with each arm.
Does this give size are your tris growing? My tris at fairly cut looking for more size
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@sauce
that's it? Over head dumbell extensions hit the the inner long head and close grip apparently hits the overall tri ... What about the medial and lateral head don't you do anything to hit these exclusively?
Do your tris grow from your current routine?
I do, do close grip presses immediately after skull crushes which I stole from ronnie's videos.
I haven't noticed much growth in recent years but I've been going for 13 years, so progress is relatively slow anyways. For the most part I treat arms as secondary muscles on back and chest day. My tri's are usually exhausted from the amount of benching i do beforhand so I go heavy with a limited amount of exercises. I used to do pushdowns and dips for years but I don't feel they work the tri's nearly as hard as those other two movements. Specifically skull crushers. (if I were to choose only one exercise for tris that would be the one I'd choose) also if you're used to doing two hand tricep extensions switch it up for a couple weeks to one arm, should burn for a good week before you're body gets use to it.
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Does this give size are your tris growing? My tris at fairly cut looking for more size
i hate you
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Watched a levrone vid on YouTube he had the best tris hands down I don't even think ohil is close
but both of them have really big outer heads I need that
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Watched a levrone vid on YouTube he had the best tris hands down I don't even think ohil is close
but both of them have really big outer heads I need that
Phil does relatively light weights compared to most pros. I've only watched his first vid but he was only doing around 415 for deads at like 8 reps or so if my memory recalls. He really is a genetic freak..
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Phil is gifetd in certain bodyparts arms and shoulders... I don't think he is as gifted as levrone flex Colman cormier baker etc.... I think the tri outer heaD thing is genetic
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Phil is gifetd in certain bodyparts arms and shoulders... I don't think he is as gifted as levrone flex Colman cormier baker etc.... I think the tri outer heaD thing is genetic
I think it's still too early to tell. Right now, no. He doesn't look as good as those guys, except for maybe cormier and baker.
He's only been doing this for what 8 years? if that?
who knows if he could eventually pull ahead. I don't think he has as good of a structure as flex he's more or less closer to levrone in that area. but like Ronnie maybe he could carry just as much mass and still look aesthetic then you might say he is one of the most genetically gifted men competing today.
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Heavy Close grips and Skulls 6-10 reps, then pump the shit out of them with pushdowns, machine overhead extensions, etc. for light sets of 15-20.
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Heavy Close grips and Skulls 6-10 reps, then pump the shit out of them with pushdowns, machine overhead extensions, etc. for light sets of 15-20.
you had me until you said machine & light sets.
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you had me until you said machine & light sets.
By light I meant 5-6 sets of 15-20 until you hit failure because your triceps are so full. Obviously that necessitates a fairly light weight.
But if you like 4 rep max pushdowns, by all means knock yourself out with those, my friend. :D
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By light I meant 5-6 sets of 15-20 until you hit failure because your triceps are so full. Obviously that necessitates a fairly light weight.
But if you like 4 rep max pushdowns, by all means knock yourself out with those, my friend. :D
nah 8-10 with dumbells and barbells son.
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nah 8-10 with dumbells and barbells son.
Sounds good, dad.
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By light I meant 5-6 sets of 15-20 until you hit failure because your triceps are so full. Obviously that necessitates a fairly light weight.
But if you like 4 rep max pushdowns, by all means knock yourself out with those, my friend. :D
I like to do pushdowns first so I warm the elbows
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I like to do pushdowns first so I warm the elbows
Good choice. High rep hammer curls are good for that too.
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So what's your split do u work arms more than once a week are they growing?
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My tri workout yesterday was a little different tried to mix it up
did
pushdowns - wide cambered bar . Usually I use the narrow v bar but I find I'm feeling this in the shoulders
decline skullcrushers - felt better than flat skulls felt it more in the triceps and less on the elbows
one arm revers pushdowns palms facing up but as I came down twisted my arm so palms faced down good squeeze
rope pressdowns but sblightly bent foward so the pully is away from my body keeping the shoulders out of the movement
tris particularly the outer head felt pretty pumpedwhen I woke up today
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So what's your split do u work arms more than once a week are they growing?
Just saw this. My split is nothing special. I think you are right to change things up every now and then. Maybe search for Poliquin's stuff on arm training. He overcomplicates a lot of things but has some good ideas.
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Is he on YouTube ?
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No idea, he used to write for t-mag. Still might.
http://en.wikipedia.org/wiki/Charles_Poliquin
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Thanks man
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none of these workouts are as effective as synthol.
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8)
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My current split is
Monday - arms
tues- legs
Wednesday chest and abs
thurday back and a little biceps
Friday delts and a little triceps
Thinking to change it to
monday back and tris
Tuesday chest and bis
wednesday rest
Thursday legs
Friday delts and tris
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LOL @ arm routine... do people really do this shit?
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Ffuucckkk
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Try it and see if it works better for you.
I like to train biceps and triceps together in their own day, I never liked doing the typical biceps after chest - triceps after shoulders type of routine.
This is my split:
Mon - legs
tues - chest
wed - back or shoulders
fri - back or shoulders
sat - arms
I prefer to train each bodypart once a week, sometimes once every 5-6 days. I've always prefered high volume - low frequency approach.
I know a lot of guys that have used increased frequency (twice a week) to bring up a lagging bodypart, so training your triceps twice/week may work well for you.
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What about tris?
Look at groinks tris , huge.
Decline cgb and decline ez bar exstension . working on a decline activates all 3 heads hard and really makes the lateral head pop giving the apperence of a larger arm when in short sleeved shirts.
Controled form and use drop sets on the decline cgb.
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I tried decline extensions ... Felt good I'm going to keep this in my routine for a while
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I find that people who have shitty arms often train with really really shitty form and try to use TOO MUCH WEIGHT!! I see guys all the time curling 50 lbs dumbbells and more with the most horrid form and they still have 15 inch arms lol
Drop the weight, focus on the SQUEEZE. Really feel the muscles you are working... I do a lot of preacher type movements and concentration curls.
As well as the basics straight barbell curls, skull crushers... nothing too fancy.
I train upper body and lower body each 2x per week
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I find that people who have shitty arms often train with really really shitty form and try to use TOO MUCH WEIGHT!! I see guys all the time curling 50 lbs dumbbells and more with the most horrid form and they still have 15 inch arms lol
Drop the weight, focus on the SQUEEZE. Really feel the muscles you are working... I do a lot of preacher type movements and concentration curls.
As well as the basics straight barbell curls, skull crushers... nothing too fancy.
I train upper body and lower body each 2x per week
Mes is a genetic freak lol his arms are far from small.
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Mes is a genetic freak lol his arms are far from small.
The whole thread is a joke. It's like Groink asking for tips on tricep training, or Chick on hair systems..
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Mes is a genetic freak lol his arms are far from small.
oh! my post wasnt directed at him specifically, it was just a general post... i have good arms and delts, i always have and people always ask me how to get theirs to grow and i always have them drop their weight and tighten up their form.
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Nobody is too good to improve or learn I love to ask questions that's how I progress
A lot of information on this thread I will be trying in the gym.
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Look at groinks tris , huge.
Decline cgb and decline ez bar exstension . working on a decline activates all 3 heads hard and really makes the lateral head pop giving the apperence of a larger arm when in short sleeved shirts.
Controled form and use drop sets on the decline cgb.
decline close grip with the ez bar or the regular Olympic bar?
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Don’t make things too complicated.
Any (single) tri exercise that gives you a decent contraction will do just fine... as long as you shoot some test and increase your calories.
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decline close grip with the ez bar or the regular Olympic bar?
I have moved to the olympic bar on a decline bench press ,more so because there was never anyone around to lift an ez bar into place for me with the type of weight you can move on a close grip bench.if i had the choice it would be ez bar as it is easier on your wrists with the position you are in.
I have managed 120kg for 6 nice and slow reps , there is no way i could get an ez bar into postion off the floor with that weight.
I think groink said he is pushing 3 plates a side on this movement and look how thick his tris are , im no genetic monster in the tri area like yourself and Groink but it has deffernatly thickened up my tris since groink suggested i add it a few months back.
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I have moved to the olympic bar on a decline bench press ,more so because there was never anyone around to lift an ez bar into place for me with the type of weight you can move on a close grip bench.if i had the choice it would be ez bar as it is easier on your wrists with the position you are in.
I have managed 120kg for 6 nice and slow reps , there is no way i could get an ez bar into postion off the floor with that weight.
I think groink said he is pushing 3 plates a side on this movement and look how thick his tris are , im no genetic monster in the tri area like yourself and Groink but it has deffernatly thickened up my tris since groink suggested i add it a few months back.
that's what I like to hear when someone has actually tried the movement and gotten results I'll definetly try these.
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It's interesting.....
Last arms day i did only isolation exercises for triceps. No close-grips, no dips. And man was i sore the next days. I think i'll only throw in the compound movements every-other workout.
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i feel that arm routine doesnt matter for shit if you just dont have the genetics for big arms. you could do every excercise, all different rep ranges, drop sets, etc ...but if your arm genetics suck, you wont build big arms no matter what.
if your natty and been training for a good 5 years, then your arms arent gonna grow anymore (esp if your past your mid 20's). and even if you juice and your arm genetics suck, you arms will barely grow, if at all,....just look at Big Dan Hill or Kamali. All the Slin and GH in the world couldnt help those guys break 18in arms.
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I had a great routine today
tried a lot of what you guys said close grip decline machne dips but bent foward to take my delts out of it
great workout
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try training arms 2-3 days in a row,, or twice a day a couple of days a week,, do this for maybe 3-4 weeks,,
train them first in the session,,
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Tried it, did nothing in terms of permanent growth, just temporary inflammation.