Trent,
Where somebody benches 80kg and does direct bicep work what would you suggest to increasing bicep work/arm size?
Arms are mostly triceps.. i would say easily over 75%
If u want to get your arms bigger u do alot more triceps work.
When benching u already utilize alot of triceps anyway during lockout phase.
So in common sense the heavier the bench. The more stress on the triceps and growth.
So at the end of the bench throw in 2-3 sets dips and then close grip presses/skull crushers..
Biceps themselves are worked when u do pullups/rows and form of pulling movement. heck when u low bar squat your biceps are used a fair bit.
So im not sure why a person needs to do a "seperate day" just for biceps when you can just do 5 sets of curls at the end of say back day.
deadlifting/heavy pullups/Rows/close grip rows then 3-5 sets of barbell curls will still get u the same pump your after by just doing arms alone.
yes u still need to do direct arm work (if your bodybuilding) but i dont see the need to do 20 gazllion reps/sets on such a small muscle alone if your other lifts are lacking otherwise. Waste of time and effort.
to further prove my point.. im currently training malceb from this forum in his body transform..
His programs invilved 2 sets of direct bicep work and 3 sets of tricep work (dips) to help his bench. It is a strength/mass building program..
below are the results so far..
http://i103.photobucket.com/albums/m140/ceffo/PTC%20Clients/LamPhamMeasurements.jpg
u can see he has put on over an inch on his arms alone in 3 months.
hence my point..