I am trying to go on a maintenance phase for all of my bodyparts except arms for the next three weeks. My arms are lagging. I will hit my arms hard 3 times a week, but look at my workout for the maintenance part, are my sets/reps enough?
Monday
Bench Press - ONLY 3 sets x 6-8 reps(Maintenance for Chest)
Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
Wednesday
Squat - ONLY 3 sets x 6-8 reps(Maintenance for Quads)
Leg Curls - ONLY 3 sets x 6-8 reps(Maintenance for Hams)
Triceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
Biceps - 4 sets x 6-8 reps + 4 sets x 10-12 reps
Friday
Dumbbell Rows - ONLY 3 sets x 6-8 reps(Maintenance for Back)
[quote]zenomaly wrote:
I don’t think I’ve ever seen lagging arms. Pics?[/quote]
Well I pretty much never do arms for the last three years. I do lots of pullups, rows, and pressing movements. These are probably plenty for my arms to grow. It’s just from the side view I feel my arms could use a little more mass. I can get pics tomorrow if needed.
[quote]djm_e22 wrote:
zenomaly wrote:
I don’t think I’ve ever seen lagging arms. Pics?
Well I pretty much never do arms for the last three years. I do lots of pullups, rows, and pressing movements. These are probably plenty for my arms to grow. It’s just from the side view I feel my arms could use a little more mass. I can get pics tomorrow if needed.[/quote]
Ok, so you should definitely train arms too but why go on maintenance for the rest?
Read John Roman’s article on Specialization Programs. I have been using this for around 3 weeks now. I work my arms directly three times a week while doing a full body workout once. I feel this has really brought up my arms. Now next week I will fall back in with working the rest of my body more frequent and lowering the volume for arms. This is something I will definately keep rotating.
Coach Thibs also speaks of spec phases and maintance for other muscles. Check them out. Good luck.