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You need to understand that in order for your arms to grow about an inch you will need at least another 10-12 pounds of body weight gains. You can do all types of specialty work on your arms seven...

I would suggest picking up his newest book as it's IMO just what the doctor ordered for 75% of the members of this site. I recommend you steer clear of the biceps/triceps isolations as the volume...

LOL don't think it's a finisher, but you're on the right track. I have many clients put the most draining exercises last and it works very effectively. I was personally trained with DC and can tell...

Don't try to hammer a square peg in a round hole. If you're wiped out after squats you need to do one of two things.

A) Bring up your conditioning

B) Put squats LAST in your workout

Well without going in depth here the answer is quite simple. Without ANY overlapping (chest/bi, back/tri), taking away pharms from the equation, pro's using splits during their REFINEMENT stage of...

If you're 167 and accurately measuring your BF at 19% then I would recommend you address that problem before it spitballs out of control during a massing phase. What's "acceptable" depends largely...

I wrote a piece for Elitefts about how to approach programming your training (below). You could take any of the aforementioned programs from 5/3/1, Juggernaut, or whatever else you like to utilize....

Absolutely with you on that!

Re: Arms- I wrote a good article over at Elitefts a while back that discusses the same basic principles..
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Oldie but goodie gents. Oftentimes it's easier to program your own training based on what has worked for YOU than pulling a Poliquin doing a new program every six workouts LOL.

Sometimes progression gets missed.

If you think that 6 training days per week will be the best most productive use of your time to progressively get stronger with your current strength levels then good luck to you. Keep in mind you...

Age: 18
Stats: 5'2", 113 lbs

^ Here's where you are right now. A true beginner that doesn't need splits or shocking muscles for growth never mind drop sets. What you need is to focus on...

I think the takeaway here is that it's always a good idea to start on a good solid program from a respectable coach initially and run it for as long as possible. Most trainees lack direction and...

Wow it's been forever and a day since I've been logged into here. I feel for all the unanswered "big arms" threads I couldn't get to that used to crop up 10 deep per day LOL! Had a few surgeries to...

You need to think about the importance of enjoying one's life. Two weeks isn't ****. I had 2 months of bed rest following back surgery and it only took me a few months before I was pressing three...

Pro: Works great for some pro's or those in physique refinement.

Con: Makes progression secondary which should be YOUR #1 concern.

Instead of creating a new journal, I'll just continue this one. I had a microdisconomy in the L4/L5 disk on October 10th followed by 2 full months of no **** bed rest. 23 hours per day laying down...

Given the bare bones background my advice is to run it for a month and report back. I know a lot of members like to anal-ize everything to death based on THEIR personal preference, but you really...

It really boils down to what the programming, the individual (injuries, work load tolerance, work schedule, ect) and personal preference. For example, if I was to Rx that type of split I could...

By now everyone’s seen Chad Smith’s book and if not it’s been posted online a billion times. Overall I think it’s much more slanted towards a good bodybuilding program IF you reduce the training max...