Since my 1 year break off the gym, I've nearly gotten my lower body lifts back to what they were, but my upper body is seriously lacking. I'm still only 170/176lbs from what I was at my peak.

Old lifts were 352/220/440 currently at 310 3x5 165 3x5 385 1x5

Haven't been doing any accessories, and my arms are like tiny little fettucines, they look so weird cuz the rest of my body especially lower is nearly back where it was, but arms haven't budged.


Here's my current split, it's just starting strength without squatting 3x a week, cuz I've already done years of that and I just cbf anymore.

DAY a
3x5 squat
3x5 OHP
Random arm exercises

DAY b
1x5 sumo dead
3x5 bench
3x5 pendlay row
Random chest/back exercises if I feel like it

Just going every other day. Fix my arms! Just want size

Caloric surplus + adequate stimulus = hypertrophy.

Perhaps you should lower your repetitions and increase weight.
Get a spotter to help you out and make some attempts at heavier weight. Do this on at least one of your 3 workouts in the week.

Also, Squats + DL are important and you should keep doing them but I feel as though if you more focus on upper body work for a while that you'll convince your body that it needs to make these physiological adaptations to the demands of your "new environment".

Omg I'm not a potato. Just tell me lift fking 3x5 bicept curls on squat day then dips for 5 sets or whatever. Already in caloric surplus, not changing my routine, just need accessories either every workout, or every other one

This post was edited by turtol on Jun 11 2018 09:23pm

Smh.
Creates topic yet rigid to changing plan, didn't clarify exactly what they were looking for in the OP, and has the audacity to be bratty to the only person trying to offer advice.
Good job bud.

This post was edited by Darkblue on Jun 11 2018 10:02pm

if you want bigger arms make the rest of your body smaller. bbing is illusion . girls love tone not muscle

nice lie

I benched 100kg fu!!




You're being a bit dramatic

programming is your issue... heres a few reasons you're having issues.

1.) you workout 4x a week and hitting maybe 8-10 sets on your arms in an entire week... now compare that to somebody who does high volume training with dedicated arm days and secondary arm days that will hit an upward of 50-80 sets to the arms each week.

2.) you literally hit legs for both days and THEN dedicate whats left in the tank to "random back and chest exercises" and wonder why your upper body is lagging behind your lower?


to be honest your not going to get much arm progression from doing random accessory arm movements, you need to dedicate days to compound movements that compliment their supporting muscles. i.e progressing on the bench with a dedicated day to chest. you show me a guy who does tons of accessory arm movements and can tricep press the whole stack, and ill show you a guy who can bench 405 for reps, even though its a compound movement you tell me which one you think would have the bigger triceps?

Maybe the classic

1 chest - tri
2 back - bi
3 legs - shoulders

Program is more fitting for your needs?

Can you post a new workout vids in your panties too, please? I miss those

Posts a topic asking for help
Says tell him to do 1 exercise a day to increase size
Sounds potato to me