My arms are skinny--increase volume?

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Replies

  • w734q672
    w734q672 Posts: 578 Member
    edited December 2014
    MrM27 wrote: »
    w734q672 wrote: »
    MrM27 wrote: »
    caesar164 wrote: »
    I like building programs :) I always thought that people who lift weights wanted to develop their muscles; but I have learned that there are people that just want to get stronger, without developing their muscles and increasing its size... Muscles will get larger as you get stronger, just not as developed as if you were doing a split routine, or bro splits as some will call it lol.

    We all have different goals. Some want to get as big as possible and touch their genetic threshold naturally while being strong. Some don't feel the desire to be the guy with the biggest arms in the room and are contempt getting stronger in their training.

    There are plenty of training styles that one can implement whether it be power, hypertrophy, endurance, periodical whatever they choose. Many factors such as goals and time constraints will aid us in choosing a path.

    Yes muscles do get stronger as they get bigger but CNS training is also a big part of being able to move more weight.


    W734, I'm not even going to bother with you. Not worth the wasted effort.

    Your rebuttal is not necessary. I do not need novice advice about exercise science from an EMT. If I wanted to truly get expert opinion, I'd go straight to Mark Rippetoe or somebody more credible in the exercise science field. I don't ask an ice cream truck driver about balance sheet problems, I ask an accountant.


    "Yes muscles do get stronger as they get bigger"
    This is a fallacy. Injections of synthol in a particular muscle can stretch muscle fascia. The injected muscle will look bigger, but you will not necessarily be stronger.

    Ok, so why type a rebuttal directed at me? Contact rippetoe to speak to him about more advanced thing.

    Also, I appreciate you going to my page to know I'm an EMT. Hope you enjoyed the pictures.

    "W734, I'm not even going to bother with you. Not worth the wasted effort."
    A condescending response is not appreciated and it's disrespectful when I'm on point with the subject at hand. Any who, an eye for an eye makes the world such a better place :)

    I checked your profile out because you looked like an older gentleman that should know better than to aggravate people on an online thread.
  • PwrLftr82
    PwrLftr82 Posts: 963 Member
    caesar164 wrote: »
    caesar164 wrote: »
    ^^ Yeah, I don't get why everyone seems to be after you but yet that other person got off the hook.

    I don't know, maybe they don't like my face lol; If they don't agree with my advice... They could simply say, don't listen to Caesar, Its not good advice, that's fine. Its your opinion. There are people who are buddies and like to gang up on people...

    Actually, I thought your advice was pretty standard for a building program but she is on a power program so it wouldn't work. I think you kind of wonder into the woods when you seemed to be saying my arms are bigger than yours. Reading it again I think that wasn't what you were trying to say but that's what it seemed like at first.

    Why synthoil guy got off, well I think we all just assume he was trolling you so we ignored him.

    That's fine...maybe her goals are skewed... She wants to build strength, but is worried about the size of her arms? Power lifters(most) don't care about their appearance... It could be a genetic factor, because your arms should grow if you are getting stronger in lifts like presses , deadlifts and pull ups, considering your diet is on point..
    w734q672 wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    A mere suggestion, that is all...damn..

    It does seem to be a misunderstanding in my view since you thought she was trying to build and didn't understand the 531 program she was on. I think it's just time to let it go at that. :)

    To OP, as you know I do the same program but I've decided this week to add a bi/forearm day to my abs after the leg day. I'll let you know how that works but since you hit your tris two days and bis only once I thought I would give it a try.


    Your obviously a nice person, you can disagree with me without trying to make me feel like an ignorant idiot... You are right, I don't know much about this program, but my point the bicep and triceps are not large muscles, it doesn't take much time to blast them hard, I just don't see how this would interfere with that program..

    It may not in reality but 531 is a four day, push/pull/lower split so you would have to be careful how you position a pure arms day. The split is push, pull, rest, push, leg, rest, rest. This means it would be hard to put triceps into any other day without interfering with one of the push days (assuming 48 hours rest required). Biceps can be put in on the 2nd rest day and not interfere so this is what I am trying. I wouldn't want to do triceps on a 3rd day so I work them on both push days.

    Does this make sense?

    You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on
    Saturday morning.. Maybe at first, but she will get accustomed to it after a while, the body can adapt.




    True, it might be something she can try. She can read and respond tomorrow I don't want to speak for her but it might be an idea. I might try it next week and see what happens. I already work bisceps on my pull days so that gives me 2 bi/forearm and 2 tri but triceps can generally handle a bigger load. As long as it doesn't interfere with the bench it should work.

    In terms of your argument, what exercise science evidence can you provide that shows that separation of pull/push foundation is more or less beneficial to hypertrophy growth and recovery.

    You didn't actually read my posts or you wouldn't ask me about hypertrophy, now would you?

    "You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on Saturday morning."
    I am making an inference on your previous statement on the separation of pull/ push exercises. I am assuming that you believe that rest time is necessary between the two forms. I am just curious, not necessarily trolling you or anything like that

    What I was trying to say is that you didn't understand what I was pointing out since it's not a building program where hypertrophy is the over-riding factor. If I was on a building program then I would do different splits with higher volume per week on each muscle group.

    I, and the OP, are on a powerlifting program and the rest time is longer for reason specific to the philosophy of training that encompass powerlifting. If I was to link to any current hypertrophy related articles I think you would find that volume per week is more important so if you want that you should be looking here:

    hypertrophyspecific.com/hst_index.html

    BTW no I didn't' think you were trolling, I just thought you were asking the wrong person.

    "I have skinny arms and would love to make them bigger. I'd love to add more volume, but I'm completely squeezed for time (I have exactly 35 minutes to go to the gym each day, which is just enough time to get the big muscle groups each time). I've been lifting for a few years and am currently in the middle of my second bulk."

    This girl doesn't know what she wants, and her programming and goal setting reflects it. She has this specific "spot training" (myth) goal from what I can interpret, which is kind of unhealthy even from an aesthetic standpoint. Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    Da *kitten*?!

    How the hell do you get that? Just because you power lift doesn't mean you can't be aesthetic too. I'm not sure what you mean by "specific "spot training" (myth) goal" considering that yes, you can "spot train" a muscle group. I'm not looking to "spot reduce fat" or other such nonsense, I'm just looking to increase volume a little in one area because I'm not complexly satisfied. My goals are just fine, thank you.
  • PwrLftr82
    PwrLftr82 Posts: 963 Member
    caesar164 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    A mere suggestion, that is all...damn..

    It does seem to be a misunderstanding in my view since you thought she was trying to build and didn't understand the 531 program she was on. I think it's just time to let it go at that. :)

    To OP, as you know I do the same program but I've decided this week to add a bi/forearm day to my abs after the leg day. I'll let you know how that works but since you hit your tris two days and bis only once I thought I would give it a try.


    Your obviously a nice person, you can disagree with me without trying to make me feel like an ignorant idiot... You are right, I don't know much about this program, but my point the bicep and triceps are not large muscles, it doesn't take much time to blast them hard, I just don't see how this would interfere with that program..

    It may not in reality but 531 is a four day, push/pull/lower split so you would have to be careful how you position a pure arms day. The split is push, pull, rest, push, leg, rest, rest. This means it would be hard to put triceps into any other day without interfering with one of the push days (assuming 48 hours rest required). Biceps can be put in on the 2nd rest day and not interfere so this is what I am trying. I wouldn't want to do triceps on a 3rd day so I work them on both push days.

    Does this make sense?

    You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on
    Saturday morning.. Maybe at first, but she will get accustomed to it after a while, the body can adapt.




    True, it might be something she can try. She can read and respond tomorrow I don't want to speak for her but it might be an idea. I might try it next week and see what happens. I already work bisceps on my pull days so that gives me 2 bi/forearm and 2 tri but triceps can generally handle a bigger load. As long as it doesn't interfere with the bench it should work.

    Jeez,...can't a girl get her 6.5 hours of sleep without this board blowing up? LOL

    I'd love to add some bi/tri work, but as my original post states, I literally do not have the time to add to the end of my upper body days. I think it was on the first page that I said I'd add some specific arm time on Saturday.

    Mon: OHP and upper
    Tue: DL and lower
    Thu: Bench and upper
    Fri: Squat and lower
    Sat: Additional bi/tri work

    I really appreciate all of the responses and I think this will work just fine. Thank you.
  • solarpower03
    solarpower03 Posts: 12,157 Member
    of the top of my head, Wendler suggests to add 3 sets for each - biceps and triceps on your bench and ohp day
  • PwrLftr82
    PwrLftr82 Posts: 963 Member
    BFDeal wrote: »
    I saw that "Skinny Arms Rob Lowe" DirectTV commercial last night. Your arms look bigger than that. Hope this helps. :)

    Hahaha...I saw that too! Yes, they are definitely bigger. I'm wondering if this isn't some kind of body dysmorphia issue where my arms are actually bigger than I give them credit for. Trainer at the gym said I had decent-sized guns.
  • LotusAsh
    LotusAsh Posts: 294 Member
    follow dom mazettis workout program... all arms... all the time
  • PwrLftr82
    PwrLftr82 Posts: 963 Member
    of the top of my head, Wendler suggests to add 3 sets for each - biceps and triceps on your bench and ohp day

    I understand, but as my OP says, I don't have the luxury of time to do that, unfortunately, as that would be ideal.
  • PwrLftr82
    PwrLftr82 Posts: 963 Member
    LotusAsh wrote: »
    follow dom mazettis workout program... all arms... all the time

    youtube.com/watch?v=GzxRhtZLItY
  • JoRocka
    JoRocka Posts: 17,552 Member
    caesar164 wrote: »
    ^^ Yeah, I don't get why everyone seems to be after you but yet that other person got off the hook.

    I don't know, maybe they don't like my face lol; If they don't agree with my advice... They could simply say, don't listen to Caesar, Its not good advice, that's fine. Its your opinion. There are people who are buddies and like to gang up on people...

    it wasn't about that.

    And just because we are friends on a friends list doesn't mean I get to mentally like everything you say- there are things other people on my friends list have said I haven't always agreed with either. It happens.

    I think my main beef was the as Wheel said- you kind of wandered into the woods and came out of left field.

    no your advice isn't bad- just came out of no where with a fairly presumptious tone about clearly you're not trying hard enough... .which knowing that I know Pwr fairly well was a bit brisk.

    As far as me? no I'm not Ms Olympia- and no I'm not a world class power lifter. I'm just mostly awesome... rather than all the time awesome.
  • LotusAsh
    LotusAsh Posts: 294 Member
    w734q672 wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    A mere suggestion, that is all...damn..

    It does seem to be a misunderstanding in my view since you thought she was trying to build and didn't understand the 531 program she was on. I think it's just time to let it go at that. :)

    To OP, as you know I do the same program but I've decided this week to add a bi/forearm day to my abs after the leg day. I'll let you know how that works but since you hit your tris two days and bis only once I thought I would give it a try.


    Your obviously a nice person, you can disagree with me without trying to make me feel like an ignorant idiot... You are right, I don't know much about this program, but my point the bicep and triceps are not large muscles, it doesn't take much time to blast them hard, I just don't see how this would interfere with that program..

    It may not in reality but 531 is a four day, push/pull/lower split so you would have to be careful how you position a pure arms day. The split is push, pull, rest, push, leg, rest, rest. This means it would be hard to put triceps into any other day without interfering with one of the push days (assuming 48 hours rest required). Biceps can be put in on the 2nd rest day and not interfere so this is what I am trying. I wouldn't want to do triceps on a 3rd day so I work them on both push days.

    Does this make sense?

    You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on
    Saturday morning.. Maybe at first, but she will get accustomed to it after a while, the body can adapt.




    True, it might be something she can try. She can read and respond tomorrow I don't want to speak for her but it might be an idea. I might try it next week and see what happens. I already work bisceps on my pull days so that gives me 2 bi/forearm and 2 tri but triceps can generally handle a bigger load. As long as it doesn't interfere with the bench it should work.

    In terms of your argument, what exercise science evidence can you provide that shows that separation of pull/push foundation is more or less beneficial to hypertrophy growth and recovery.

    You didn't actually read my posts or you wouldn't ask me about hypertrophy, now would you?

    "You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on Saturday morning."
    I am making an inference on your previous statement on the separation of pull/ push exercises. I am assuming that you believe that rest time is necessary between the two forms. I am just curious, not necessarily trolling you or anything like that

    What I was trying to say is that you didn't understand what I was pointing out since it's not a building program where hypertrophy is the over-riding factor. If I was on a building program then I would do different splits with higher volume per week on each muscle group.

    I, and the OP, are on a powerlifting program and the rest time is longer for reason specific to the philosophy of training that encompass powerlifting. If I was to link to any current hypertrophy related articles I think you would find that volume per week is more important so if you want that you should be looking here:

    hypertrophyspecific.com/hst_index.html

    BTW no I didn't' think you were trolling, I just thought you were asking the wrong person.

    "I have skinny arms and would love to make them bigger. I'd love to add more volume, but I'm completely squeezed for time (I have exactly 35 minutes to go to the gym each day, which is just enough time to get the big muscle groups each time). I've been lifting for a few years and am currently in the middle of my second bulk."

    This girl doesn't know what she wants, and her programming and goal setting reflects it. She has this specific "spot training" (myth) goal from what I can interpret, which is kind of unhealthy even from an aesthetic standpoint. Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    bro....DYEL?
  • Wheelhouse15
    Wheelhouse15 Posts: 5,589 Member
    LotusAsh wrote: »
    follow dom mazettis workout program... all arms... all the time

    lol and ignore you legs and back! :)
  • PwrLftr82
    PwrLftr82 Posts: 963 Member
    Oh! And to answer SideSteel:

    My arms are around 1/8" bigger than at the start of this bulk (2.5 months). My arms grew 1/2" last bulk (20 weeks) and another 1/2" during my 8-month recomp (I didn't cut) leading up to this bulk.
  • auddii
    auddii Posts: 15,357 Member
    I'm not sure what the hell happened in this thread, but with all the synthol talk, I now really want to go back and watch some Star Trek...
  • JoRocka
    JoRocka Posts: 17,552 Member
    LotusAsh wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    A mere suggestion, that is all...damn..

    It does seem to be a misunderstanding in my view since you thought she was trying to build and didn't understand the 531 program she was on. I think it's just time to let it go at that. :)

    To OP, as you know I do the same program but I've decided this week to add a bi/forearm day to my abs after the leg day. I'll let you know how that works but since you hit your tris two days and bis only once I thought I would give it a try.


    Your obviously a nice person, you can disagree with me without trying to make me feel like an ignorant idiot... You are right, I don't know much about this program, but my point the bicep and triceps are not large muscles, it doesn't take much time to blast them hard, I just don't see how this would interfere with that program..

    It may not in reality but 531 is a four day, push/pull/lower split so you would have to be careful how you position a pure arms day. The split is push, pull, rest, push, leg, rest, rest. This means it would be hard to put triceps into any other day without interfering with one of the push days (assuming 48 hours rest required). Biceps can be put in on the 2nd rest day and not interfere so this is what I am trying. I wouldn't want to do triceps on a 3rd day so I work them on both push days.

    Does this make sense?

    You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on
    Saturday morning.. Maybe at first, but she will get accustomed to it after a while, the body can adapt.




    True, it might be something she can try. She can read and respond tomorrow I don't want to speak for her but it might be an idea. I might try it next week and see what happens. I already work bisceps on my pull days so that gives me 2 bi/forearm and 2 tri but triceps can generally handle a bigger load. As long as it doesn't interfere with the bench it should work.

    In terms of your argument, what exercise science evidence can you provide that shows that separation of pull/push foundation is more or less beneficial to hypertrophy growth and recovery.

    You didn't actually read my posts or you wouldn't ask me about hypertrophy, now would you?

    "You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on Saturday morning."
    I am making an inference on your previous statement on the separation of pull/ push exercises. I am assuming that you believe that rest time is necessary between the two forms. I am just curious, not necessarily trolling you or anything like that

    What I was trying to say is that you didn't understand what I was pointing out since it's not a building program where hypertrophy is the over-riding factor. If I was on a building program then I would do different splits with higher volume per week on each muscle group.

    I, and the OP, are on a powerlifting program and the rest time is longer for reason specific to the philosophy of training that encompass powerlifting. If I was to link to any current hypertrophy related articles I think you would find that volume per week is more important so if you want that you should be looking here:

    hypertrophyspecific.com/hst_index.html

    BTW no I didn't' think you were trolling, I just thought you were asking the wrong person.

    "I have skinny arms and would love to make them bigger. I'd love to add more volume, but I'm completely squeezed for time (I have exactly 35 minutes to go to the gym each day, which is just enough time to get the big muscle groups each time). I've been lifting for a few years and am currently in the middle of my second bulk."

    This girl doesn't know what she wants, and her programming and goal setting reflects it. She has this specific "spot training" (myth) goal from what I can interpret, which is kind of unhealthy even from an aesthetic standpoint. Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    bro....DYEL?

    wait- did I just read you couldn't spot TRAIN?

    man- I guess body builders really don't know anything.
  • PwrLftr82
    PwrLftr82 Posts: 963 Member
    JoRocka wrote: »
    LotusAsh wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    A mere suggestion, that is all...damn..

    It does seem to be a misunderstanding in my view since you thought she was trying to build and didn't understand the 531 program she was on. I think it's just time to let it go at that. :)

    To OP, as you know I do the same program but I've decided this week to add a bi/forearm day to my abs after the leg day. I'll let you know how that works but since you hit your tris two days and bis only once I thought I would give it a try.


    Your obviously a nice person, you can disagree with me without trying to make me feel like an ignorant idiot... You are right, I don't know much about this program, but my point the bicep and triceps are not large muscles, it doesn't take much time to blast them hard, I just don't see how this would interfere with that program..

    It may not in reality but 531 is a four day, push/pull/lower split so you would have to be careful how you position a pure arms day. The split is push, pull, rest, push, leg, rest, rest. This means it would be hard to put triceps into any other day without interfering with one of the push days (assuming 48 hours rest required). Biceps can be put in on the 2nd rest day and not interfere so this is what I am trying. I wouldn't want to do triceps on a 3rd day so I work them on both push days.

    Does this make sense?

    You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on
    Saturday morning.. Maybe at first, but she will get accustomed to it after a while, the body can adapt.




    True, it might be something she can try. She can read and respond tomorrow I don't want to speak for her but it might be an idea. I might try it next week and see what happens. I already work bisceps on my pull days so that gives me 2 bi/forearm and 2 tri but triceps can generally handle a bigger load. As long as it doesn't interfere with the bench it should work.

    In terms of your argument, what exercise science evidence can you provide that shows that separation of pull/push foundation is more or less beneficial to hypertrophy growth and recovery.

    You didn't actually read my posts or you wouldn't ask me about hypertrophy, now would you?

    "You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on Saturday morning."
    I am making an inference on your previous statement on the separation of pull/ push exercises. I am assuming that you believe that rest time is necessary between the two forms. I am just curious, not necessarily trolling you or anything like that

    What I was trying to say is that you didn't understand what I was pointing out since it's not a building program where hypertrophy is the over-riding factor. If I was on a building program then I would do different splits with higher volume per week on each muscle group.

    I, and the OP, are on a powerlifting program and the rest time is longer for reason specific to the philosophy of training that encompass powerlifting. If I was to link to any current hypertrophy related articles I think you would find that volume per week is more important so if you want that you should be looking here:

    hypertrophyspecific.com/hst_index.html

    BTW no I didn't' think you were trolling, I just thought you were asking the wrong person.

    "I have skinny arms and would love to make them bigger. I'd love to add more volume, but I'm completely squeezed for time (I have exactly 35 minutes to go to the gym each day, which is just enough time to get the big muscle groups each time). I've been lifting for a few years and am currently in the middle of my second bulk."

    This girl doesn't know what she wants, and her programming and goal setting reflects it. She has this specific "spot training" (myth) goal from what I can interpret, which is kind of unhealthy even from an aesthetic standpoint. Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    bro....DYEL?

    wait- did I just read you couldn't spot TRAIN?

    man- I guess body builders really don't know anything.

    Yeah, that completely threw me for a loop...and made me realize that I know 100000x more about lifting than that guy ever will.
  • LolBroScience
    LolBroScience Posts: 4,564 Member
    edited December 2014
    w734q672 wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    A mere suggestion, that is all...damn..

    It does seem to be a misunderstanding in my view since you thought she was trying to build and didn't understand the 531 program she was on. I think it's just time to let it go at that. :)

    To OP, as you know I do the same program but I've decided this week to add a bi/forearm day to my abs after the leg day. I'll let you know how that works but since you hit your tris two days and bis only once I thought I would give it a try.


    Your obviously a nice person, you can disagree with me without trying to make me feel like an ignorant idiot... You are right, I don't know much about this program, but my point the bicep and triceps are not large muscles, it doesn't take much time to blast them hard, I just don't see how this would interfere with that program..

    It may not in reality but 531 is a four day, push/pull/lower split so you would have to be careful how you position a pure arms day. The split is push, pull, rest, push, leg, rest, rest. This means it would be hard to put triceps into any other day without interfering with one of the push days (assuming 48 hours rest required). Biceps can be put in on the 2nd rest day and not interfere so this is what I am trying. I wouldn't want to do triceps on a 3rd day so I work them on both push days.

    Does this make sense?

    You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on
    Saturday morning.. Maybe at first, but she will get accustomed to it after a while, the body can adapt.




    True, it might be something she can try. She can read and respond tomorrow I don't want to speak for her but it might be an idea. I might try it next week and see what happens. I already work bisceps on my pull days so that gives me 2 bi/forearm and 2 tri but triceps can generally handle a bigger load. As long as it doesn't interfere with the bench it should work.

    In terms of your argument, what exercise science evidence can you provide that shows that separation of pull/push foundation is more or less beneficial to hypertrophy growth and recovery.

    You didn't actually read my posts or you wouldn't ask me about hypertrophy, now would you?

    "You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on Saturday morning."
    I am making an inference on your previous statement on the separation of pull/ push exercises. I am assuming that you believe that rest time is necessary between the two forms. I am just curious, not necessarily trolling you or anything like that

    What I was trying to say is that you didn't understand what I was pointing out since it's not a building program where hypertrophy is the over-riding factor. If I was on a building program then I would do different splits with higher volume per week on each muscle group.

    I, and the OP, are on a powerlifting program and the rest time is longer for reason specific to the philosophy of training that encompass powerlifting. If I was to link to any current hypertrophy related articles I think you would find that volume per week is more important so if you want that you should be looking here:

    hypertrophyspecific.com/hst_index.html

    BTW no I didn't' think you were trolling, I just thought you were asking the wrong person.

    "I have skinny arms and would love to make them bigger. I'd love to add more volume, but I'm completely squeezed for time (I have exactly 35 minutes to go to the gym each day, which is just enough time to get the big muscle groups each time). I've been lifting for a few years and am currently in the middle of my second bulk."

    This girl doesn't know what she wants, and her programming and goal setting reflects it. She has this specific "spot training" (myth) goal from what I can interpret, which is kind of unhealthy even from an aesthetic standpoint. Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    Uh, you alter variables. The same way you would approach any plateau.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,589 Member
    w734q672 wrote: »
    w734q672 wrote: »
    w734q672 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    caesar164 wrote: »
    A mere suggestion, that is all...damn..

    It does seem to be a misunderstanding in my view since you thought she was trying to build and didn't understand the 531 program she was on. I think it's just time to let it go at that. :)

    To OP, as you know I do the same program but I've decided this week to add a bi/forearm day to my abs after the leg day. I'll let you know how that works but since you hit your tris two days and bis only once I thought I would give it a try.


    Your obviously a nice person, you can disagree with me without trying to make me feel like an ignorant idiot... You are right, I don't know much about this program, but my point the bicep and triceps are not large muscles, it doesn't take much time to blast them hard, I just don't see how this would interfere with that program..

    It may not in reality but 531 is a four day, push/pull/lower split so you would have to be careful how you position a pure arms day. The split is push, pull, rest, push, leg, rest, rest. This means it would be hard to put triceps into any other day without interfering with one of the push days (assuming 48 hours rest required). Biceps can be put in on the 2nd rest day and not interfere so this is what I am trying. I wouldn't want to do triceps on a 3rd day so I work them on both push days.

    Does this make sense?

    You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on
    Saturday morning.. Maybe at first, but she will get accustomed to it after a while, the body can adapt.




    True, it might be something she can try. She can read and respond tomorrow I don't want to speak for her but it might be an idea. I might try it next week and see what happens. I already work bisceps on my pull days so that gives me 2 bi/forearm and 2 tri but triceps can generally handle a bigger load. As long as it doesn't interfere with the bench it should work.

    In terms of your argument, what exercise science evidence can you provide that shows that separation of pull/push foundation is more or less beneficial to hypertrophy growth and recovery.

    You didn't actually read my posts or you wouldn't ask me about hypertrophy, now would you?

    "You do need proper recovery, I guess you could add a bicep exercise or two on your pull day, and a triceps exercise on her push days.. I don't think it would interfere if she did the arm workout on Saturday morning."
    I am making an inference on your previous statement on the separation of pull/ push exercises. I am assuming that you believe that rest time is necessary between the two forms. I am just curious, not necessarily trolling you or anything like that

    What I was trying to say is that you didn't understand what I was pointing out since it's not a building program where hypertrophy is the over-riding factor. If I was on a building program then I would do different splits with higher volume per week on each muscle group.

    I, and the OP, are on a powerlifting program and the rest time is longer for reason specific to the philosophy of training that encompass powerlifting. If I was to link to any current hypertrophy related articles I think you would find that volume per week is more important so if you want that you should be looking here:

    hypertrophyspecific.com/hst_index.html

    BTW no I didn't' think you were trolling, I just thought you were asking the wrong person.

    "I have skinny arms and would love to make them bigger. I'd love to add more volume, but I'm completely squeezed for time (I have exactly 35 minutes to go to the gym each day, which is just enough time to get the big muscle groups each time). I've been lifting for a few years and am currently in the middle of my second bulk."

    This girl doesn't know what she wants, and her programming and goal setting reflects it. She has this specific "spot training" (myth) goal from what I can interpret, which is kind of unhealthy even from an aesthetic standpoint. Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    Uh, you alter variables. The same way you would approach any plateau.

    Pretty much just back the truck up and then go forward again but in a slightly different direction.