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A lot of you wanted to know exactly how I got these big *** 19 inch arms
well... All I did was weighted dips and weighted chin-ups
and as an example here on the RIGHT I'm doing 6reps of dips
with 100 pounds and on the LEFT I'm doing chin-ups
with an extra 90 pounds for 6reps and normally
I would do 4-8 sets of 5-12 reps
using enough weight to keep me in that 5-12 rep range
and I'd only do this arm workout twice a month and very rarely
would I do this more than 2 times a month. And my chest and back
were also getting bigger because of these 2 exercises
Now any compound exercise
like bench presses, overhead presses, heavy rowing movements
and any kind of weighted pull-ups or chin-ups will give you big arms
(dips and chins is just how I did it) But here's the
3 key things you need to remember when trying to get bigger arms
or bigger anything... Get stronger each workout
by lifting heavier , doing more reps and/or more sets
so keep a training log. Get enough protein
Everybody is differntt but at least 40% of my diet is protein
25-50% is what you need for
result rest
You need to stay out of the gym to give your arms time to grow
and as I said I only do this workout twice a month but
starting out you may be able to get away 1-2x per week but
as your arms get bigger and stronger you will need more
rest to recover from your tougher workout