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SQUATS
This is not to say that you don?t need to train arms, and squats alone will cause massive upper body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows?the exercises that develop the legs, hips, and back. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.
In every gym I?ve ever visited or trained in, there were countless teenage boys blasting away on routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ?70s, they wanted arms like Arnold Schwarzenegger, in the ?80s Robby Robinson was a favorite and currently Mr. Olympia, Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men as well as most other top bodybuilders have arm development far beyond the reach of the average (or even above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with physiques that don?t even have the faintest resemblance to those of bodybuilders are attempting to make progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny legs, don?t need body part specialization programs. Let?s not have skewed priorities. Let?s not try to put icing on the cake before the cake has been baked.
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