I am trying to gain more size in my arms and delts. I realize that I can not train intensly enough to make everything grow at once but, how do I train arms and delts hard without losing size in my chest and back. I am not concerned for legs because I can add size with just about any workout I do. Any suggestions would be greatly appreciated.

The arms may come along by simply adding a few sets after your chest and back workout. Perhaps 4 sets, then 2 to 3 days after, an all out arm blast composing of 12 hard working sets each.

The example would be

Mon - Chest, add 4 set tris
Tues - Legs
Wed - Back, add 4 sets bi's
Thurs, Shoulders/traps
Fri - Arm blast with calve blast.

You can even wait until Thurs for legs, giving the arms one more day's rest because you'll use tri's in some fashion for shoulders. This worked real well for me. However, overworking my muscles never was a negative. I've always had positive results. In fact, I'm just starting this routine.

I do single arm tricep push downs, 15, 12, 12, 10 alternating without resting. I'll do 3 sets going heavier. Concentration curls, then use the cable for single arm curls, alternating with heavier weight, 12, 10, 8. I do 3 sets of these.

Perhaps this will give you something work with among the many other ideas the posters will have.

Don't listen to Shorty.

Frank