http://www.musclemag.com/Muscle-Building/Articles/Arms-Like-Whoa.aspx#page-3
Essa Obaid
Hometown: Dubai, United Arab Emirates
Height: 5´8˝
Contest Weight: 250 pounds
“Never push it over the limit because it doesn't do you any good to incur an injury.”
When you’re blessed with big arms, your main concern becomes developing quality. Dubai-based IFBB newcomer Essa Obaid made a splash in his rookie debut by winning the 2010 Europa Super Show, thanks in large part to his arm development. His biceps have improved in quality in recent months as a result of the pump-heavy, FST-7 training system developed by trainer Hany Rambod.
MMI: What are your favorite advanced techniques for biceps?
Essa: Supersets and forced reps.
MMI: What’s your favorite exercise for biceps?
Essa: Standing EZ-bar curls.
MMI: Do you like to train biceps alone, or with another bodypart?
Essa: No, I like to train them with back.
MMI: Do you have to train your biceps any differently to keep your arms from dominating your physique?
Essa: No. I train my biceps as hard as any other bodypart.
MMI: Do you change anything about your biceps training at contest time?
Essa: I focus on increasing sets, reps and weights at contest time.
MMI: Do you ever use machines or cables to train biceps?
Essa: I prefer the free weights for biceps.
MMI: Do you ever do any heavy, low-rep lifting for biceps?
Essa: Yes I do, and it works for me.
MMI: What’s your best advice for building better biceps?
Essa: I just say do whatever you feel comfortable with. Never push it over the limit because it doesn’t do you any good to incur an injury that’ll just set you back.
Essa’s Biceps Routine
Exercise
Reps
Sets
Standing EZ-Bar Curl
3 8–12
Hammer Curl 3 8–12
Concentration Curl 3 8–12
Spider Curl FST-7(1) 8–12
(1)Essa performs this exercise FST-7 style, which involves seven segments of 8–12 reps done to near failure with 30–45 seconds of rest between sets.
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