LOL @ u morons who waste time training ur arms twice, three times per week. I've been training for 14 years and the past 3 years, I have stopped training arms all together. I have had not one single arm workout in 3 years. They look exactly the same as 3 years ago. You can train your arms 7 days all u want. they will look the same. Stick to once per week if you're conscious about them. Or just drop them all together and concentrate on exercises that release more testoterone (squats, back, etc)... more testoterone = bigger everywhere.