Throughout my time of weight training I have always heard these claims:
1. You got to do squats and deadlifts to gain as much muscle as possible.
2. Doing squats and deadlifts will make your arms grow much more than just training your arms directly and not including squats and deadlifts.
However I have never heard of anyone putting these theories to the test, and thats exactly what I am going to do.
I have not trained my legs or done deadlifts for about 6 months. So that thereby makes me a perfect candidate for this experiment. Over the course of a month I will not be directly training my arms at all. Weight training will go as follows:
1. Barbell Bench Presses- 3 sets
2. Incline Dumbbell Bench Presses- 3 sets
3. Machine Press- 3 sets
1. Barbell Squats- 4 sets
2. Lying Leg Curls- 2 sets
3. Leg Presses- 2 sets
1. Dumbbell Shoulder Presses- 4 sets
2. Lateral Dumbbell Raises- 2 sets
3. Front Dumbbell Raises- 2 sets
1. Pull-Downs- 3 sets
2. Dumbbell Rows- 3 sets
3. Deadlifts- 3 sets
*Sets of 4-12 reps. Each set to positive failure.
Before starting this training routine I was working my entire body (including arms and excluding legs) every other day. I worked my back but I never did deadlifts.
~I will post current pictures and current arm circumference later tonight. In one month I will post new circumference and new pictures of body compositional changes that have accured over the course of the experiment. Thanks for reading.