I've searched the forum, but I haven't found a thread dedicated to this. The customization sticky got me started, but left me with more questions. Background: I'm not a body builder by any means. I started doing Crossfit 2 years ago to save money on my health insurance. As a side effect, I love the physique I've developed, with the exception of my tiny biceps. I would like to focus on high frequency specialization for those guys, while continuing Crossfit to maintain everything else. Here are my questions: Frequency - how much is too much? 2 times a day seems to be a common practice for specialization. Is 3 times OK? What about 4 or 5? We have a small gym where I work, and it's no trouble for me to pop in and do 15 dumbbell curls every few hours. How often can I go to failure? I understand that going to failure all the time can cause CNS fatigue, but I wouldn't expect this to be a problem with such a small muscle. I imagine much of the standard 15, 10, 5, progression of HST programing is meant to spare the CNS. For specialization, any reason I shouldn't just go to failure with each workout, and just slowly increase the weight (which would respectively decrease the reps)? Can I substitute speed for weight increase? The dumbbells I have access to go up in 5lb increments. My 5 rep max is around 30lbs. This makes the standard, constant incrementation difficult. I can get more reps in at any weight if I use a 2 second rest in-between reps, I can also move from alternating arms, to doing both at the same time. Or perhaps I could increase my reps for each weight until I it my max? Or should I just invest in some 0.5lb weights to use with the EZ curl bar (we have one in the gym at my work)? I can't wait to read the responses. Thanks in advance.