If you're arms have stopped responding to the typical three sets of 10 rep Curls protocol, start adding some heavy weights. Try Steve's workout from this morning and tell me your forearms, lats and biceps aren't screaming when you try to pount to the pretty girl over the road ;)

• 3 x 'slow' Chin Ups (lower for 4 seconds - just perform the 4 second eccentric and jump back up if you can't perform for chin ups *yet*)
  
• 5 x One Arm Dumbbell Rows
  
• 5 x Seated Dumbbel Curls
  

Here's the trick - REST only 30 seconds and repeat the entire circuit another TWO TIMES SAME WEIGHT!

Keep the rest down and weight up to force out every muscle fibre in your arms into a state of shredded growth!

Happy training. SS

Looking for a plateu buster for your ultimate strength? Try this baby here, and add size and strength to your hips, back and arms, you'll be hauling trucks in not time!

The Workout:
a1: 5 x Deadlifts
a2: 5 x 1 Arm Dumbbell Rows
a3: 10 x Alternate Arm Dumbbell Curls
a4: 5 x Hanging Power Snatch

Rest ONLY 30 seconds between sets, and 3 minutes between circuits. Repeat for 4 circuits (16 sets) and throw in your Abs at the end.

Key Notes:
To make this work you have to stay heavy. Choose your 5 RM for each lift and stick to it! By staying heavy and minimising your rest to 30 seconds you'll ensure your heart ratre stays in your anabolic zone - and also ensures that the pre fatigue as you work through each exercises ENFORCES you to utilise every single muscle fibre for each lift. Too much rest and this becomes a speed workout training your cardiovascular system, we want your muscles AND nervous system exhausted after this baby (Power Training).

When do I Need This?
Throw this in once a week to bring up your Pulling strength, particulalry if you've been training in the higher 10 rep + zone and sticking to a conservative two minutes rest.
BE WARNED, this ain't easy when done properly! Only complete this workout once per week and ONLY if you are used to heavy weights, all movements should be natural because once your fatigued you won't be thinking about form here, it's gotta come instinctively.
You'll also be absolutely exhausted after this, because your muscles AND central nervous system will be depleted, so train on a Saturday or whenever you are taking a rest day afterwards.

Edwards workout (above) looked like this:

• 5 x Deadlifts 105kgs
  
• 5 x One Arm DB Rows 35kgs
  
• 10 x Alternate Arm Curls 22.5kgs
  
• 5 x Power Hang Snatch 30kgs
  

Strictly stick to your Rest!

Happy Training,

Sam