Well, I switched up my workout plan... I have always been doing 3 sets 8-10 reps 3-4 exercise per muscle group. Working each muscle group once a week .... In the past three weeks, I've upped my reps to 15-20 with massive "grunting" pain at the end of each set... I think they call it muscle annihilations (spelling) I figured it would be a great shock to my muscles.... Now my question is: A day or two after I work a muscle group I get DOMS. Is this a sure thing your working your muscles right and getting the best out of your workout? It seems to me, If your muscles are sore a couple days later... You tore them up pretty good and hope for a good repair.... Just doing ez-bar curls, incline DB curls, hammer curls, scull crushers, dips and rope push downs the past three weeks with my new approach, I've already noticed my arms getting bigger.