I've spent the last year (at least) doing curls or extensions only once a week , like your doing. This is a newer concept for me , doing curls twice a week ( 4 sets one day and 7 sets another . Triceps are done twice a week also ( 4 sets one day and 4 sets another ). This doesn't include all the pull and press work that is being done. So they are getting hit hard. I don't feel like they are being over trained as I've been stronger every session so far.
My arms did grow from not focusing on them too much. Mainly doing deadlifts , rows and presses. But only 1/2" in a yr. They always seem to be lean , so I know that when size is added on it's mainly muscle and not water/fat. Right now the are 17.5" flexed ,which on a 6'1" guy isn't big IMO. I am hoping to hit 18" soon (I'm sure they're at 18" right after a workout, but that doesn't last)
I think doing this mix is hitting them is a way that they haven't been hit before. 3x3,1x20, 3x8(day 1) then on 4x10(day 5) is just mixing it up nice, I thought it would be allot but I am handling it nice.
I know that just because they are sore the next day doesn't mean they have grown , but damn ever since I've been doing this they get sore after every workout - it's been 5 weeks now.
Only time will tell with this - I'm going to try and go another 2 weeks then have a deload week. Not sure If I will come back to this or switch it up completely.
Hope that made sense and didn't confuse you
