2 At this stage in my career, I never really change my exercises around too much. I've found what works best for me and what my arms respond to. But if I'm looking for more detail or shape, I'll add sets or reps to certain move-ments such as concentration curls or rope pressdowns.
3 Something that people overlook is stretching. You should stretch to make sure your muscle bellies can extend, fill with more blood and grow. Once I plateaued and started stretching my calves, for example, I found that growth in them came a little easier.
4 The first thing you need to focus on when training arms or any other bodypart is proper form. Cheating your reps is an advanced principle that should be used only later in a set. That's why seated movements are good — they eliminate your ability to swing the weight.
5 Make sure you pay attention to diet, rest and recovery; it's not all about what you do in the gym. You have to train your arms, sure, but you need to eat the proper foods after training to maximize your growth. Don't eat to feed your belly — eat to feed your muscles.
6 Don't overcomplicate your routine with too many movements and intensity techniques. I stick to basic mass-building exercises and rep ranges, although I superset occasionally to turn things up a notch.
OMAR'S ROUTINE
Exercise Sets Reps Seated Alternating Dumbbell Curl 4 ¹ 10 Standing EZ-Bar Curl 3—4 6—8 Concentration Curl 3—4 8—10 Rope Pressdown 4 ² 20—30 Seated Overhead Dumbbell Extension 4 6—8 Lying Triceps Extension 3 8—12¹ Omar uses the first two sets as warm-ups.
² He often "pumps" out reps on the first two sets, using a short, quick range of motion to warm up for the next two high-rep working sets at a heavier weight.
SNAPSHOT
Birthdate: May 30, 1973
Birthplace: Hollywood, California
Current Residence: Westchester, California
Height: 6'1"
Weight: 275 pounds off-season, 260—265 contest
Family: Wife Alisa; twin stepchildren Makaii and Makaiiya, 13
Career Highlights: 2007: Ironman Pro, 9th (IFBB debut); Europa Super Show, 5th. 2006: NPC USAs superheavyweight and overall, 1st (won pro card). 2005: NPC USAs superheavyweight, 3rd. 2004: NPC USAs superheavyweight, 3rd
To Contact: omardeckard2@yahoo.com
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