Help Arm training

[Scott Stevenson]

If I am honest, I haven't been utilizing the deadlifts or rack dead's due to my foot (broken toes) injury however this has now recovered as of recent so considering on this second blast to incorporate some deads into this phase.

Do you think now is a good opportunity being the start of a phase to change the exercises accordingly? Or do you think sticking with my previous blast exercises and continuing to progressive overload would be more beneficial ?

If deadlifts are good go to exercises for your back, then I'd used them. (Trap bar deads are more a thigh exercise for most folks, however).

I have played it safe and used wide grip, neutral grip pull ups , t bar rows and barbell rows for these for the loading sets, unilateral smith row (as demonstrated in one of your instagram vids) & lat pull down variations for the MR's (Pump sets see below). Some exercises I have used Chest wise inc. low incline smith pressing, plate loaded machine presses etc and high inc smith/db press for shoulders. These exercises work for me due to past shoulder injury's from rugby.

Regarding the pump sets, I always fail however I am struggling to get a pump on these at all before that point. For these I am using both seated rows and lat pulldown variation machines, and yes no matter what set type, muscle group I attack at 110%.

I have been under the guidance of JP for the last 3 years so I am sure you understand the training/approach I have undergone . This included more volume for arms in the form of heavy loading sets, rest pause sets etc.

OK, I inquired about your exercise selection because you said, " Just so you know both back and chest exercises are being done using these muscles only and I am not engaging arms (secondary muscles) in either of these if you know what I mean."

I wasn't sure if you were using entirely isolation exercises.

So, I was referring to your Pump sets for ARMS (bi's and tri's) as that's where you're wanting to increase the stimulus.

But, since you mention that you have a hard time getting a pump, I'm going to guess (as this is how Jordan also likes to do them) that you are using straight sets for your Pump Set, rather than using partials, e.g., things like reverse 21's and 5's into the Hole.

DO a pump set like this where you're hanging on for dear life to keep the weight moving and the muscle contracting before putting the load down and I suspect you'll get a pump.

Literally, the pump sets should be geared toward getting a pump, so if you end up doing 30 reps and they are relatively slow, with squeezing at the top / contracted portion of each rep, using continuous tension and repetitions (especially at the end when you can prolong the set by doing so compared to doing full repetitions).

-S