Adding a day to my workout?

Training
1

I currently lift 4 times a week using a push/pull split.

Wed- Workout A- Larson press, Overhead press, both done for 7 sets of 3 reps and 3 sets of skullcrushers.

Thurs- Workout B- Trap bar rows, Trap bar deadlift, trap bar farmers carry’s.

Sat- Workout A
Sun- Workout B

Would it be a good idea to add another day of just arm work, Biceps and maybe more skullcrushers for triceps? I’m training with Olympic barbells, plates, and a trapbar and ez curl bar, so I don’t have machines.

I’m sure i would be fine adding a day for curls for biceps, but would I be overtraining triceps?

Thanks guys.

2

Always… but why not just add some curls to your pull day?

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3

Legs?

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4

Also a fair point. I guess the TBDL could suffice, depending on starting depth.

As we dig deeper, this is clearly a very minimalist setup. Why bother doing curls and skullcrushers? Those tend to not be great ROI movements with these types of plans.

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5

What are your goals here? This just seems very incomplete and random to me.

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Well, my thoughts were adding some curls and skullcrushers at least adds a bit of accessory work.

And yes the Trap bar deadlifts hit legs pretty well I feel.

I’m interested in suggestions and improvements, though.

Thanks guys.

7

Well, as above, it’s goal-dependent. Like if you’re just trying to keep lifting in a really time or equipment-constrained way, what you’re doing might be great. If you want to get on stage in a speedo, maybe not as much.

For the minimalist, this was the most influential for me:

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Yeah just lifting for overall strength. No competing of any kind.

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Awesome! But still… what do you mean by that? Is there something you want to be able to do? Something you find impressive to which you aspire? Want to impress single moms on the beach (this is the only correct goal, by the way)?

Is there some set of constraints within which you’re working? Injury history?

If you just want to lift, and you are lifting, and you like what you’re doing, it would be weird for us to suggest you do something differently. On the other hand, if you want an incredible lat spread and have 5 days a week in a fully equipped gym, I might offer some other ideas. Just something to consider.

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Thanks for the help. Just trying to stay as strong as possible right now, while losing fat.

Once i get as lean as i would like to, ill probably up the calories a bit to try to add strength.

Id love to add arm size, but not sure how likely that is while losing fat.

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FWIW, I (and I’m sure many others) have found that a smaller but leaner arm will often look bigger than a larger but “softer” arm

I generally get more “you look bigger” complements at 73kg than my current 80kg

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I’m still holding my breath for just one post in BSL to be someone sufficiently training their legs. I can’t remember the last time. I think it’s been years though. It’s mind boggling with the seemingly infinite amount of free programs, none of which are short on legs.

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The memes are real.

Pretty sure trap bar deadlifts don’t qualify as leg training. Might be an exercise, but certainly not leg training.

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Lifting enthusiasts have a way of being fantastically dogmatic

We’re all lifting because we enjoy it. Let people do what interests them

Getting someone to do trap bar DL and heavy carries is better than the bullshit 90+% of people do for exercise

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Why is that?

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Typically you’re doing an “efficiency” program because you want to do as few exercises in as little time as possible. So it’s a lot of tradeoff decisions. They are going to do as few movements on “push” day as possible, so you’ll see incline bench instead of bench, dips, overhead press, and triceps pressdowns (as an example).

I’m absolutely a proponent of more moves and actually train the bodyparts you want to see grow, but if you want to cover the most muscle mass in as few movements/ time as possible… barbell curls unfortunately fall lower on the list for that kind of return.

Now, if you want awesome biceps, barbell curls climb very high on the ROI chart.

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Makes sense. I guess thinking along those lines, if you want efficiency – and biceps – barbell rows and chinups would be a better bang for your buck.

After that, curls as a “if you feel like it and have time” movement.

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Not sure if this was targeted at my post, but I’ll respond either way.

Unfortunately 99+% of the people also don’t see any improvements, or worse regress over time. If people just want to do what interests them, then why post asking for feedback from lifting enthusiasts?

As far as being dogmatic, I would argue what I was suggesting is actually more empirical and not dogmatic at all. When you have 10s of thousands of programs over the years posted and ALL of them include sufficient leg training (albeit over a HUGE variety of methodologies), maybe there’s something there pretty close to a consensus.

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OP’s query was literally “whether or not he would be overtraining triceps” by adding arms, not improvements on the overall program

Yes and no. The dogma was more suggesting that TBDL and carries alone can’t contribute meaningfully to a fitness plan because they aren’t “sufficient” leg stimulus

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Yes, and it’s ok to critique what we find to be a misguided question. He would fall into the 99+% percent based the program he listed. It’s pretty incoherent and indicates a fundamental lack of understanding of good programming. Hence, an extra arms day won’t make any difference if it’s executed poorly and/or added to a shit program. It will be a discussion worth having, however, once he presents a foundationally sound program.

It’d be like someone posting in Diet and Nutrition and “literally asking whether or not adding a carb up day once/week will benefit them” only to realize that the other 6 days of the week they are not following their diet and eating mostly junk food.