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I did, as I started 1 RM pyramid training on all my big bodypart workouts. This was 8-10 months ago. The guy I got the training program from said that arm work wasn’t needed and only recommended (almost silly) isolation movements after the main exercise. These amount to just 2x sets of 15 or 20x either db hammers, bb skull crushers, side raises etc, done just for the pump. However the pump gets big, as the main exercise floored the arms anyway. These are done not to concentric failure, so the weight is medium-light. The idea being to flush the area with blood not overwork it.
My arms definately have grown and filled out somewhat in a few places. Mostly those areas that didnt have muscles, like the inside tri just above the elbow and the width of tris across the back, about a quarter way down the upper arm.
Deltoid side and back are also swelling and cut, something I always wanted but never got enough of before.
So I’m happy – as the program worked for me. This is most prob’ from not overtraining them… (After all, its just to easy to drive them to buggery until their dead – after a heavy workout). DA
I have tried it but not for an extended period because they lost size quickly, especially biceps.
I really concentrate on working back and not arms on back day and the bi’s just don’t get enough stimulation. People will tell you that you get plenty of arm involvement on chins but that only happens if you dont do them right in my opinion.
I won’t try it again.
Like all things its a genetic one, An old friend of mine who was a sprint cyclist for the biritsh team never trained his arms at all..and his arms were huge and ripped, he said they got enough stimulation from his power work 😯 But mine on the other hand shrivel like dead flowers if I don’t hammer them every week seperatley from other bodyparts..although I’m going to train them with other body parts this week due to time efficency..I’l let you know if they are as sore as normal 😉
P.S Derek just as a matter of interest how big were your mates arms that suggested the routine?
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