6th June 25 - 6 Months of Arms WK 11/24 - Full Body
Hack Squats
107.5kg x 8
87.5kg x 8
DB RDL
38kg DBs x 8
34kg DBs x 8
HS Chest press
60kg Each side x 6
55kg each side x 6
Seated cable Row
98kg x 8
91kg x 8
Weighted Dips
20kg x 7
10kg x 7
Weighted Chins
5kg x 5
BW x 5
Bank Holiday Monday so missed by upper session yesterday (spent the day wit the family (no regrets there)). Did a Full Body today which i quite enjoyed.
In other news, my in laws gave us some money so we can actually go away this year, feel really lucky and bit emotional at the moment. So kind when i was feeling all stressed at the moment.
But what that does mean is i need to get beach body ready in 2 weeks
I’m going to cut a little bit but my main goal of bigger arms needs to stay strong.
Actually we are lucky enough to be going to the south of Italy. Although i’m pretty happy with how i look these days. Not lean but then i will never really be that lean with my social circles.
Seated Hammer Row
60kg each side x 8
55kg each side x 8
HS shoulder press
60kg each side x 8
55kg each side x 6
Chins
5kg x 6
BW x 6
Lat raise machine
55kg x 8
50kg x 8
Weighted Dips
20kg x 7
10kg x 7
Ab machine
20kg x 12
x 10
x 10
Going to hit legs and arms tomorrow. I’ve really had about 3 weeks of non consistency but i’m back in the game now.
Also i really feel like i have figured out how i can gain mass for me. Its only taken 20 odd years but i feel like i’ve got something that’s working so i’ll carry on with the same for as long as possible.
HS Chest press
60kg each side x 6
55kg each side x 7
Seated Cable Row
105kg x 7
98kg x 7
Viking Press
78.5kg x 5
68.5kg x 8
Chins
5kg x 7
BW x 6
Pec Dec
98.5kg x 8
91.5kg x 8
Weighted Dips
20kg x 7
Shrugs
48kg DBs x 8
Realised that today is my halfway point on 6 months to bogger arms, i want to measure them, but i also don’t in case they haven’t grown and i feel a failure. They feel bigger but that might be due to holding a big pump on them.
Also not sure if its a concern or not but keep having pins and needles in my left arm little finger, must have a trapped nerve somewhere but its rather uncomfortable.
You’ve persuaded me, I’ll measure them tonight. Part of the reason i’ve not done this before though is that after training upper body or arms i feel like i hold a pump for at least a day which isn’t real size. So almost didn’t know when to measure to get an accurate day so didn’t. I might measure a few days in a row to get an average.
Left arm 17inch to 17.25inch
And
Right arm is a 16.5inch to 16.75inch
I’ve no idea if that’s good or bad but it’s progress.
Weight wise I have settled around 105kg (my standard weight it seems) and not feeling any fatter than when I started my 12 weeks arms programme. So progress made is good. I’ve been eating in a slight surplus which seems to be working quite well.
Guess I carry on for another 12 weeks doing the same.
Just a suggestion, but it may be better suited for you to pick a new body part to focus on for the next 3 months, instead of bashing the muscles you’ve been hammering on.
I think that novelty training stimuli is still a factor in muscle growth. I’m not sure how long the body considers something to be “novelty” for, but i think i recall an article saying like 3 months.
My only concern is that the quarter inch growth you just saw is probably unlikely to be repeated in the next quarter. You’ll still probably see growth, but i think it’s safe to assume it’ll be less. Diminishing returns and all that.
So it might be more beneficial to grow a different body part, while keeping the intensity high on arm exercises to keep the newfound gains. I think that’s what I’d do in your shoes.
Of course, it’s your training, and this is an unsolicited opinion - so feel free to disreguard
I’d be pleased with that, particularly if I could get a couple more 12 week cycles with similar progress (taking into account Andrew’s points), maybe twice a year?
This one is tough for me. I’m inclined to be with you, but I also wonder how much is just boredom (or just diminishing returns in general). Kind of like we get bored internally with marketing messages long before we’ve burned the customer out, so we switch and put more work into something and measure a new ROI we’re excited about… but I’m not sure we actually “needed” to.
Anyway, that’s all kind of musing, because I’m definitely a fan of periodization and I really liked the days of just doing whatever Muscle and Fitness told me each month and letting it take care of itself.
I think I will stick to my plan as I said I’d do 6 months so will do, if I make another quarter inch I’ll be happy but if not I know next time to stop at 12.
@TrainForPain direct arm day and heavy dips and chins twice a week as well. Also worth noting that in these 12 weeks I’ve basically been getting PRs on all my lifts either with adding reps or weight. So it’s been a really successful 12 weeks on the whole.
