I'm 6'3 ,194lbs. and trying to add size to my arms...I can't seem to make them grow especially my biceps.I have a long wingspan...I want to start this program https://www.t-nation.com/training/bodybuilder-biceps-powerlifter-tricepsWould you recommend doing this?once or twice a week?Thanks in advance
I'd go with twice a week + I'd also say you might wanna add in some high-rep-low-rest between sets to finish if your biceps are really stubborn. Back when I used to train biceps I'd often finish with up to a handful of super-high rep curls where I'd really just focus on the FEEL & getting a really good contraction as opposed to counting reps OR I'd do what I like to call 'Crazy Eights'...ie I'd knock out 8 reps with a db curl with my right side, then my left & basically just keep going back & forth between arms till their was nothing left in the tank.
I'll do that.thanks a lot
Read John Meadows article on arm training
The t nation arm workout looks great , i was told by a strength coach that close grip chins are very effective bicep exercise.Also as gorilla states biceps can easily be trained once a week heavy once high reps and lighter.Dont just move weight pretend some pretty girl is feeling your arm while you do reps.
Technique tip of the year right there
So if Rosario Dawson was holding youre left bicep, and Harvey Quinn ( suicide squad girl)was holding your right bicep, you might have awsome form and get a few more reps on a set of curls. I can dig it
Taking your chin-up to +90lbs of added weight for 5-10 reps, and your barbell curl to 115-135lbs for strict 5-10 reps will do you good if you're not already there.
If you are, the advice above sounds great.
I'm halfway there..I guess i'll work up to those numbers