i've been talking with mr california lenyn nunez lately and he's been having me do my arms the same way at end of each workout i do so m/w/f doing 10 min nonstop of bi/tri supersets with no rest after each superset and rep ranges on EVERYTHING 15-20 all bodyparts this is in addition to the normal stuff i'm already doing for each bodypart on their respected days...squeezing alot more...so far in january my arms gained .75" and finally are over 18"...took this pic yesterday at end of workout