FT Questions....

[Altamir]

Thanks a lot @altamir for ur input.

I have an easy question, my arms still being my lagging part... What do u recommend ?
Adding more frequency (arms every workout ?) or more volume (more sets on day 2 & 4)
I've seen people like @Pscarbs Adding an extra arm workout session,
What do u think about this ?? Maybe should I go to the 3 day FT template with Upper focus and add an arm day ?
Im confused

No problem. Scott is traveling a bunch for BodyPower this week so I'll take a crack at this. My arms are lagging too. So here is some stuff I have done and gleaned from Scott. I believe he recommends trying to tackle the problem from inside the current structure of the program. So not adding days or really messing around with things. And generally go from here.

1. Are you growing? Are you in a caloric surplus. Scott preaches on this a lot. If you want to make significant improvements, you've got to have calories, a lot of calories, and for a bit. Can't make improvements without the stuff to do it. Also take measurements. How do you know if anything is working if you have no data to back it up? If your weight is up, your arm measurements are up, and your body fat calipers are not going nuts with readings, you are probably making some good improvements.

2. Are you actually targeting the weak muscle correctly? Are you curling but mostly using your shoulders, or trying to do tricep stuff and it's mostly chest? Any injuries or anything inhibiting movement? For myself curling on a machine preacher with an open hand (user Dens curls with straps for the same idea) to take forearm activation out and put more focus on the bicep. Triceps using bands has helped me a lot. I made a post about it here Triceps long head

3. Check your intensity. Your pump sets should be hell. Even for a small muscle group like arms. You should find a technique and method that will really allow you to push the limits on these sets. I usually know I am onto something good with a pump set if my mind wants to quit 3/4 of the way through, my body 9/10 and I manage to squeeze out a few more reps or seconds of TUT. Along with this. Stretch. Make it hurt, make it for 60-90 seconds long. I will usually set my ipod to the last 60 to 90 seconds of a song and hang in there til the song is over.

3. Go to War. Pick a MR that you know works best for your biceps and triceps and take it to task. Battle it every week. Hammer the bastard with PR after PR.

4. Train smart. Turbo Should help here, there is some increased direct and indirect stimulation for arms. But beyond that, any back motions with a supinated grip. I do pressing motions MR exclusively for chest and shoulders on lower focus days for the extra tricep work. Anything along those lines.

That's the best advice I can give within the given structure of the program. Here's what has not worked for me.

Upping the tier. I came very close to over reaching my arms. To maintain I would have had to back down the intensity.

Increasing additional frequency. This sort of worked for one blast. By the 2nd a minor case of elbow tendinitis set in from the additional tricep work and I had to shut it down.

Again this is just me. But hopefully there is enough info here for some guidance on your own path.