Help Arm training

[nordan]

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).


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

You are correct in thinking that the preferred approach here is to do a straight set on the pumps rather than 5's, partials etc, as this is an easier way to manage progressive overload which is the forte of his approach.

Bi's and Tri's don't seem to be an issue here getting the pump unless I use a dumbbell movement where forearms seem to get the love first, which is why I stick to preacher movements as I feel these isolate them fully.. unfortunately they still seem to be regressing for some reason.

What was once a dominant body part for me has now become lagging over the last 8 weeks which is why I was wondering if Its worth me creating more stimulus with the addition of a loading set for each on upper loading days.

I couldn't see how doing so (adding 1) would effect anything or be detrimental and that in my case only it could only be beneficial given the circumstances? I just wanted to ask the boss (you) first especially now that I am at the beginning of a new blast.

In regards to not achieving the pump its primarily Back which is the issue. Chest wise I only really get a pump when doing a pec dec, pec-fly machine movements also.

Cheers S, really appreciate the time you take the respond.