1. I determine my weight loads on a workout-by-workout basis; it just depends on how I feel that day. You should train with logic and reason, and that means going by your energy levels and listening to your body. I train as heavy as I feel I can possibly go on a particular day.
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.
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—12
¹ 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.