if you do can you post it here?
nope its an e-book from leehayward.com that PROMISES you can gain 2 inches on your arms in 2 months. *lol*
I'm pretty sure we're not supposed to participate in piracy here.
"The only easy day was yesterday."
I would not waste my time. What is your training goal?
To tag along with what Chris asked...If JUST making your biceps bigger is your goal...I feel like you'd be wasting your time. Do something substantial.
Not familiar with that one. For most people to gain significant size to their arms, they must gain size all over. If you want to do an arm specific routine for a few months, have at it.
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Just get under the bar!
my interests really have very little to do with biceps i just wanted something to read up on. my goals right now are to get my max squat up from 195-225+ in two months and keep progressing with my bench press and deadlift
You can read up on how he trains at a lot of sites for free. He generally advocates a 5x5 for heavy lifts with 3-5 sets of 8-15 on accessories.
14" Box===240x5 (09/02/11)
Press==== 115x6 (08/21/11)
[FREE] Arm Blaster Routine
1) Squats - 1x20
2) Pullovers - 1x20
rest 5 minutes
3a) Bar Dips - 3xAMAP
3b) Chin-ups - 3xAMAP
4) Situps - 3xAMAP
H: 5'7" W:185
Goals: 495 -315 -585
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amap means as many as possible?
The program in question sounds like the worst program I have ever heard.
John McCallum wrote a good story about how to bulk up the arms. It's entertaining and informative.
The gist of it is to bulk up the whole body and gradually increase the arm work to try and get as much of the bulk on the arms as possible. It starts off with fairly light weights but lots of volume to get the guy ready, then launches into brutally heavy bulk and power days along with high-volume arm-specialisation on the "off days". To avoid over-training he advises drinking the "Get Big Drink" every day to maximise recovery. You should read the article for that alone. We're talking a 3000 calorie shake in addition to regular meals.
He reckons an underweight individual could add about 30lbs mass and 2 inches to the arms in three months. Prepare to work hard.