Bicep and Tricep routine -

I train arms much more frequently than most people. I was listening to CT and Rich about how people make great gains with frequent training. I feel like my biceps really respond best to some rest pause work I've been doing lately. And triceps (weak point - strong muscle but smaller) I've been hitting very frequently.

My week may look like this -

Monday - Biceps - Rest Pause. I'll grab an olympic bar and throw two or thee 10's on both sides. Sometimes much less weight - whatever I can get a good contraction on. I'll rep out 10 or 12 - rest 10 seconds and hit as many as possible and I'll do this until I can't do another one. Sometimes I'll drop set it even. I try to prevent gravity from ever stealing my weight - I lower slowly.

Next I'll hit the seated row with a straight bar. I will have perfect form here - no swing - elbows pinned and I'll rep out 4 or 5 sets as many as I can. I like rest pause here again because I can get so many more reps with a 10 second rest. Biceps recover quickly.

That's it. I'll always mix it up and I try to do some cable and some free every time but its pretty simple two exercises - maybe 10 sets max. Very little rest. Sore for two days.

When they aren't sore anymore I'll hit them again - sometimes one or two days later depending on how I feel.

Triceps are lagging so I really try to attack them. I'll do 250 close grip pushups daily - 5 sets of 25 or more. I don't just pop up pop down I try to feel for a great rep each press.

I'll hit them heavy twice a week in the gym. I've been doing them on shoulder day and arm day. I'm thinking about 3 times a week.

Weighted dips. Close grip bench. Skullcrushers. Then something isolated where I can squeeze the fuck out of them. I like the heavy exercises where I can hit them with weight so I'll pick two then do isolation work.

I usually do sets of as many as possible.

My forearms are naturally very large and I don't train them. Someone told me it was because I used to squeeze the bar too much when I trained biceps. Makes sense.

Diet is as much rice and chicken as I can eat in a day - organic. 2 lbs chicken, 6 cups rice. Gainer shake pre and post. Vegetables and fruits to get a couple vitamins. I'm probably low on fats so I'm adding oils and avocados and I've been eating 3 dozen eggs a week.

Thanks. I appreciate it.

Thanks. It's hard to bulk because the minute I see the cuts leaving, I start to second guess myself. I'm going to have to resolve myself to loosing a tad of leanness for the sake of making major gains. Try to stay below 10% during the whole bulk.

Thanks bro.

Hey thanks. I think that's what happens when I post something like "lots of gear not looking that great" I knew it would come back to bite me.

I'll check the new site.

I'm not sure quite yet. I just got 50 bottles of the CJC w/ and I'm doing 2 mgs every sunday. I feel pretty good.

I know that I cannot put on any body fat and my recovery is great.

Write me in a couple weeks and I'll tell you how I'm feeling.

Home brew. The peptide place I gave credit. (You want pictures I'll go snap some) I've had a hell of a time placing orders so far for AAS. I'm still waiting on a shipment from one guy and that was over 9 weeks ago. A friend donated some raws and I'm working with that right now.

I'll give credit where its due.