Thread: New Workout Split To Bring Up Arms

While it's fine to give extra attention to "lagging" muscles, I don't know that in the case of assisting muscles 2 days should be devoted to each. A full day of biceps, whereas quads and hams comprise 2/3 of only one of your five days??? I think that's bazarre.

I would keep the program leaning towards primarily compound and just up the arm isolation work a little, maybe on an accessory work day? I know it seems great and productive to curls the biceps and feel them burn and see them pump up all in their glory, but it's just not that efficient. The difference in growth hormones released from a concentration curl versus a chinup -- let alone a squat, deadlift, or clean -- is staggering.

Also, 18.5 inches is huge! I don't know what you're talking about.

Also note that on top of all that isolation work you're also hitting your arms on compound lifts. So, when you think about it you're not giving your arms much recuperation.

What exercises were you planning on using?

More importantly, what's your diet like? What do you do in your time away from the gym?

Post some pics so we can see where you are.