OLD SCHOOL
"If you are looking to make a change in your body, you have to be intense," states 1969 Mr. Universe Dave Draper. "And a push/pull technique is a great wat to achieve intensity. It allows you no rest and forces your body to work harder, pumping blood fromo the front side of your arm to the rear and back again. I usually train bi's first, doing either a barbell or preacher curl, then move right into a skull crusher or some type of overhead extention. I rest only long enough to catch my breath, about 30-60 seconds, then I add 5-10 pounds to each excersise and do another superset. I do five supersets of each combination."
NEW SCHOOL
Growing 3 and one-fourth inches in 18 months is nothing--if you are a 13 year old boy. But what if you are 27 and have been training for a while? "I was frustrateed with the curse of having small arms, so I began training them twice a week," says 2003 USA super heavyweight champ, Chris Cook. "Friday is the heavier day. I do four excersises, four sets each of 10-15 reps for both biceps and triceps, pushing myself to failure on the last set of each excersise. This is where I try to hurt the muscle by breaking down the tussue, and the day is dedicated to just arms. The following Monday is a volumizing day, a workout designed to drive blood and nutrients into the muscle while stretching the muscle fasciae to facilitate growth. After I train my scheduled bodypart, I will pick two exercises each for bi's and tri's (typically the same ones I did Friday but with far lighter weights), completing four sets of 15-25 reps for each exercise. Three years ago, my arms measured 17 inches; now, they are 20 and three-quarters, so there is a validation to my madness!"
