My arms are skinny--increase volume?

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Replies

  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    MrM27 wrote: »
    ndj1979 wrote: »
    I'm not surprised that after I went to bed last night the person who I said "got off the hook" came back with more "stuff" to say.

    if it bothers you that much you may have deeper issues that need examining...
    It doesn't. But it seemed to me like those that responded in the thread at that time had the wrong idea that he wasn't coming back. I saw absolutely nothing positive posted from those posts (and I wasn't the only one who thought so). I took the ignored responses to it as though what was said was perfectly OK, which obviously it wasn't.

    Who are you even talking about?

    I think Synthol guy.
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
    Yes, I was referring to that guy.
  • civilizedworm
    civilizedworm Posts: 796 Member
    edited December 2014
    PwrLftr82 wrote: »
    MrM27 wrote: »
    ndj1979 wrote: »
    I'm not surprised that after I went to bed last night the person who I said "got off the hook" came back with more "stuff" to say.

    if it bothers you that much you may have deeper issues that need examining...
    It doesn't. But it seemed to me like those that responded in the thread at that time had the wrong idea that he wasn't coming back. I saw absolutely nothing positive posted from those posts (and I wasn't the only one who thought so). I took the ignored responses to it as though what was said was perfectly OK, which obviously it wasn't.

    Who are you even talking about?

    I think Synthol guy.

    I wasn't sure if he was joking or not so I moved on from this thread. Sometimes I just don't *get* the internet. Broken sarcasm sensor probably -- or age.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    PwrLftr82 wrote: »
    MrM27 wrote: »
    ndj1979 wrote: »
    I'm not surprised that after I went to bed last night the person who I said "got off the hook" came back with more "stuff" to say.

    if it bothers you that much you may have deeper issues that need examining...
    It doesn't. But it seemed to me like those that responded in the thread at that time had the wrong idea that he wasn't coming back. I saw absolutely nothing positive posted from those posts (and I wasn't the only one who thought so). I took the ignored responses to it as though what was said was perfectly OK, which obviously it wasn't.

    Who are you even talking about?

    I think Synthol guy.

    I wasn't sure if he was joking or not so I moved on from this thread. Sometimes I just don't *get* the internet. Broken sarcasm sensor probably -- or age.

    At first I thought he was kidding (I want bigger arms, not deformed ones!), but then I figured he was just kind of jerky.
  • civilizedworm
    civilizedworm Posts: 796 Member
    PwrLftr82 wrote: »
    PwrLftr82 wrote: »
    MrM27 wrote: »
    ndj1979 wrote: »
    I'm not surprised that after I went to bed last night the person who I said "got off the hook" came back with more "stuff" to say.

    if it bothers you that much you may have deeper issues that need examining...
    It doesn't. But it seemed to me like those that responded in the thread at that time had the wrong idea that he wasn't coming back. I saw absolutely nothing positive posted from those posts (and I wasn't the only one who thought so). I took the ignored responses to it as though what was said was perfectly OK, which obviously it wasn't.

    Who are you even talking about?

    I think Synthol guy.

    I wasn't sure if he was joking or not so I moved on from this thread. Sometimes I just don't *get* the internet. Broken sarcasm sensor probably -- or age.

    At first I thought he was kidding (I want bigger arms, not deformed ones!), but then I figured he was just kind of jerky.
    And DARPA wept.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    PwrLftr82 wrote: »
    PwrLftr82 wrote: »
    MrM27 wrote: »
    ndj1979 wrote: »
    I'm not surprised that after I went to bed last night the person who I said "got off the hook" came back with more "stuff" to say.

    if it bothers you that much you may have deeper issues that need examining...
    It doesn't. But it seemed to me like those that responded in the thread at that time had the wrong idea that he wasn't coming back. I saw absolutely nothing positive posted from those posts (and I wasn't the only one who thought so). I took the ignored responses to it as though what was said was perfectly OK, which obviously it wasn't.

    Who are you even talking about?

    I think Synthol guy.

    I wasn't sure if he was joking or not so I moved on from this thread. Sometimes I just don't *get* the internet. Broken sarcasm sensor probably -- or age.

    At first I thought he was kidding (I want bigger arms, not deformed ones!), but then I figured he was just kind of jerky.
    And DARPA wept.

    lol, DARPA didn't intend their invention to be the largest delivery method for porn and insults. :p
  • w734q672
    w734q672 Posts: 578 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?

    How is wanting bigger arms mentally unhealthy? It's not as is she is obsessing over it and testing "add in inch to your arms in 24 hours" routines.

    It is mentally unhealthy when the goal is not precise and clear. The goal was to grow bigger arms. By how much? By when? How? Goals have to be clear and precise. If this was a business practice, I do not simply state that I want to make lots of money, as this does not give clear and precise directions on how to achieve said goal. It's unhealthy for a business to conduct daily operations without knowing what it wants to achieve. The same could be said for an aesthetic goal of building bigger arms, because you could be doing things that are not aligned with what you are wanting to achieve. I was being facetious when I mentioned synthol, because the stated goal, again, is not clear nor precise :))


    *Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    It's obvious you must change variables, but I was wanting more specifics on how power lifters go about breaking plateaus from a programming standpoint. Is there a common system that power lifters go about in altering their programs?

  • w734q672
    w734q672 Posts: 578 Member
    MrM27 wrote: »
    w734q672 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?

    How is wanting bigger arms mentally unhealthy? It's not as is she is obsessing over it and testing "add in inch to your arms in 24 hours" routines.

    It is mentally unhealthy when the goal is not precise and clear. The goal was to grow bigger arms. By how much? By when? How? Goals have to be clear and precise. If this was a business practice, I do not simply state that I want to make lots of money, as this does not give clear and precise directions on how to achieve said goal. It's unhealthy for a business to conduct daily operations without knowing what it wants to achieve. The same could be said for an aesthetic goal of building bigger arms, because you could be doing things that are not aligned with what you are wanting to achieve. I was being facetious when I mentioned synthol, because the stated goal, again, is not clear nor precise :))


    *Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    It's obvious you must change variables, but I was wanting more specifics on how power lifters go about breaking plateaus from a programming standpoint. Is there a common system that power lifters go about in altering their programs?

    This is an honest question....... do you even lift? Seriously. Do you? Because it doesn't look like you do.


    Hmm, I do lift :) Here's some of the workouts I perform. For kicks and giggles, I'm also working on an iron cross

    http://community.myfitnesspal.com/en/discussion/1334317/fun-fun-workouts-what-do-you-think#latest

  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    w734q672 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?

    How is wanting bigger arms mentally unhealthy? It's not as is she is obsessing over it and testing "add in inch to your arms in 24 hours" routines.

    It is mentally unhealthy when the goal is not precise and clear. The goal was to grow bigger arms. By how much? By when? How? Goals have to be clear and precise. If this was a business practice, I do not simply state that I want to make lots of money, as this does not give clear and precise directions on how to achieve said goal. It's unhealthy for a business to conduct daily operations without knowing what it wants to achieve. The same could be said for an aesthetic goal of building bigger arms, because you could be doing things that are not aligned with what you are wanting to achieve. I was being facetious when I mentioned synthol, because the stated goal, again, is not clear nor precise :))


    *Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    It's obvious you must change variables, but I was wanting more specifics on how power lifters go about breaking plateaus from a programming standpoint. Is there a common system that power lifters go about in altering their programs?

    Seriously, man? I want 80" arms. I mean, really, I just want my arms a little bigger and more proportionate to the rest of my body. Don't be ridiculous.

    I'm following Wendler's 5/3/1 for programming...if you knew anything about power lifting or that program specifically (Google is your friend here), you'd know that Wendler's has a very specific protocol for getting past stalls.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    w734q672 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?

    How is wanting bigger arms mentally unhealthy? It's not as is she is obsessing over it and testing "add in inch to your arms in 24 hours" routines.

    It is mentally unhealthy when the goal is not precise and clear. The goal was to grow bigger arms. By how much? By when? How? Goals have to be clear and precise. If this was a business practice, I do not simply state that I want to make lots of money, as this does not give clear and precise directions on how to achieve said goal. It's unhealthy for a business to conduct daily operations without knowing what it wants to achieve. The same could be said for an aesthetic goal of building bigger arms, because you could be doing things that are not aligned with what you are wanting to achieve. I was being facetious when I mentioned synthol, because the stated goal, again, is not clear nor precise :))


    *Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    It's obvious you must change variables, but I was wanting more specifics on how power lifters go about breaking plateaus from a programming standpoint. Is there a common system that power lifters go about in altering their programs?

    Dumb.

    Vast majority of college kids are mentally unhealthy because they have no clue what they want to do career wise I guess.
  • w734q672
    w734q672 Posts: 578 Member
    edited December 2014
    I politely explained my point of view that you criticized, and I think it's a good explanation of why an unclear goal in any endeavor is unhealthy. Can you explain why that's wrong?
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    w734q672 wrote: »
    I politely explained my point of view that you criticized, and I think it's a good explanation of why an unclear goal in any endeavor is unhealthy. Can you explain why that's wrong?

    Can you explain why it's not? It's an opinion.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    w734q672 wrote: »
    I politely explained my point of view that you criticized, and I think it's a good explanation of why an unclear goal in any endeavor is unhealthy. Can you explain why that's wrong?

    I responded to your post clarifying my goals, but don't receive a response. Hmmm
  • civilizedworm
    civilizedworm Posts: 796 Member
    PwrLftr82 wrote: »
    w734q672 wrote: »
    I politely explained my point of view that you criticized, and I think it's a good explanation of why an unclear goal in any endeavor is unhealthy. Can you explain why that's wrong?

    I responded to your post clarifying my goals, but don't receive a response. Hmmm

    Did you forgot that he mansplained and that he has *fun* workouts? Stop being so unreasonable!
  • w734q672
    w734q672 Posts: 578 Member
    edited December 2014
    w734q672 wrote: »
    I politely explained my point of view that you criticized, and I think it's a good explanation of why an unclear goal in any endeavor is unhealthy. Can you explain why that's wrong?

    Can you explain why it's not? It's an opinion.
    I cannot justify why any unclear goal will make your life healthier, but I'm assuming that's your position/opinion when you say that having clear and concise goals is dumb, correct?

  • civilizedworm
    civilizedworm Posts: 796 Member
    Hmm... yep the derp amp just got turned up to 11 in here, because most derp amps only go to 10.
  • w734q672
    w734q672 Posts: 578 Member
    PwrLftr82 wrote: »
    w734q672 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?

    How is wanting bigger arms mentally unhealthy? It's not as is she is obsessing over it and testing "add in inch to your arms in 24 hours" routines.

    It is mentally unhealthy when the goal is not precise and clear. The goal was to grow bigger arms. By how much? By when? How? Goals have to be clear and precise. If this was a business practice, I do not simply state that I want to make lots of money, as this does not give clear and precise directions on how to achieve said goal. It's unhealthy for a business to conduct daily operations without knowing what it wants to achieve. The same could be said for an aesthetic goal of building bigger arms, because you could be doing things that are not aligned with what you are wanting to achieve. I was being facetious when I mentioned synthol, because the stated goal, again, is not clear nor precise :))


    *Just curious, what happens when you hit a plateau in powerlifting from a programming standpoint?

    It's obvious you must change variables, but I was wanting more specifics on how power lifters go about breaking plateaus from a programming standpoint. Is there a common system that power lifters go about in altering their programs?

    Seriously, man? I want 80" arms. I mean, really, I just want my arms a little bigger and more proportionate to the rest of my body. Don't be ridiculous.

    I'm following Wendler's 5/3/1 for programming...if you knew anything about power lifting or that program specifically (Google is your friend here), you'd know that Wendler's has a very specific protocol for getting past stalls.


    I just want my arms a little bigger and more proportionate to the rest of my body.
    You've illustrated my point with your previous statement. What does a little bigger mean? Have you taken a measuring tape of your current arm size? What is the ideal arm size you are wanting? When do you want to have this arm size?

    I'm following Wendler's 5/3/1 for programming...if you knew anything about power lifting or that program specifically (Google is your friend here), you'd know that Wendler's has a very specific protocol for getting past stalls

    I don't know anything about power lifting, so that's why I asked. And yes, I could totally google it, but I figured that someone practicing powerlifting would have an idea.
  • I had this EXACT same problem for a while. The way I stimulated growth was with a bit of creativity. I put on an inch in a little over a month with 3 basic movements (compound movements) and some accessory work on my off days. 8 Hours minimum sleep, and tons of carbs.

    During your exercise you want to go low and slow, use a weight that you can lift slowly; one second up, four seconds down, and one second pause (1-4-1) or (1-6-1). At the top of any curl movement you want to make sure that your wrist are fully supinated (think I spelled that wrong). Think of it like you are raising a bowl of soup to your lips and bring the curl up fully, letting your pinky go higher than your thumb. This allow for maximum contraction. With triceps you should always make sure that you're hitting all three heads.

    I also got mini pumps on my off days using resistance bands and focusing on my contractions.

    Hope some of that helps