dumbell curls 8-12 4 sets 2 minute rest
barbell curls 12,11, 10.8-9 <--- 4 sets 45 second rest
preacher curls 4-6 then from 6-12 are forced reps 4 sets 2 minute rest
this gave me the most size, it was great, it was very intense, but training this way helped me break through to new a new level of training...
i credit the following to Jeremiah Forster (beverly international)
if you want to add some size to your arms, you might try this once a week. This does not count as an arm workout, but is best done 3 days after your arm workout...
20 reps straight bar curls, superset with 20 rep tricep dips/straight bar pushdowns. wait 30 seconds... repeat.
perform 5 sets of this superset, choose the weight so that your first set is a LITTLE bit of a challenge to get to 20.
a friend of mine did this and went from 15' to 16 in four weeks, he wasn't taking anything illegal either. for me, it's kept size while i've cut down this summer. oh, what are people trying to win on this thread again?
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