I missed mad matt's Big Arms post in December. For many years my rotuine was like rrobiinn's. Finally learned about how important compound lifts were and have been doing squats/deadlift/bench press/seated press/rows for 15 months and went from 15" (mostly fat) to 16" arms and gained 20 pounds of lean body mass...at age 46. I was doing 3XF chin-ups once per week and eventually added 3x8 barbell curls once per week. In addition to the compound lifts, I am now doing 3x8 weighted chin-ups, 3x8 barbell curls and 2x8 standing cable curls.

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