MESO-Rx

Anabolic Steroids

Doing a big blast, eating in a surplus and I want to..

Arms/Shoulders
Legs
Back/Biceps
Chest/Triceps
Legs
Arms
Back/Shoulders
Chest Core
Off

I do something like this….
Layout allows for resting muscles in a way that they dont get worked but honestly.

The days that arms are on with back or chest, will do more pump work post chest/back
 
Dude I feel you. I have the wing span of an albatross. I’m 6”2” but my arm span is 6”4”.

On the training side, I started doing more arm training volume on back with tri’s and chest with biceps. I even changed my chest and back exercises to prioritize arms like only doing close grip presses and supinated pulls for greater arm stimulus. I’m only 220 but in the last year I’ve added just under an inch to my arms. I’m 36 and not new to the gym so this was a big change for me.
 
CoachTnasty said:
Dude I feel you. I have the wing span of an albatross. I’m 6”2” but my arm span is 6”4”.

On the training side, I started doing more arm training volume on back with tri’s and chest with biceps. I even changed my chest and back exercises to prioritize arms like only doing close grip presses and supinated pulls for greater arm stimulus. I’m only 220 but in the last year I’ve added just under an inch to my arms. I’m 36 and not new to the gym so this was a big change for me.
Click to expand...
I feel that. 5’11” with a 6’3” wingspan. I started adding in a dedicated arm day just to fill them out a bit more. So now I’m doing 4 day split. Everything gets hit at least twice every 8-9 days-

Chest/shoulders/tris
Back/shoulders/bis
Bis/tris/calves
Legs
 
Avarice911 said:
I feel that. 5’11” with a 6’3” wingspan. I started adding in a dedicated arm day just to fill them out a bit more. So now I’m doing 4 day split. Everything gets hit at least twice every 8-9 days-

Chest/shoulders/tris
Back/shoulders/bis
Bis/tris/calves
Legs
Click to expand...

I do a similar split but I add in rest day and I do not train the same muscle two days in a row. I don’t see how you can possibly recover in less than 24 hours

Back/bi’s
Chest/shoulders/tri’s
Off day
Bi’s/tri’s
Shoulders/legs
Off/repeat

Before this I was doing a push, pull, legs, push, pull, off.

One heavy push day and one heavy pull day, one higher rep push day and pull day each week
 
jdubzzz44 said:
I do a similar split but I add in rest day and I do not train the same muscle two days in a row. I don’t see how you can possibly recover in less than 24 hours

Back/bi’s
Chest/shoulders/tri’s
Off day
Bi’s/tri’s
Shoulders/legs
Off/repeat

Before this I was doing a push, pull, legs, push, pull, off.

One heavy push day and one heavy pull day, one higher rep push day and pull day each week
Click to expand...
I manage it by doing push movements for shoulders on chest day and lateral and rear delt movements on back day. Ends up being only 4-6 sets of shoulders each of those workouts. So overall not crazy volume. And for bis, I do about 4-6 sets at the end of the back workout then on arm day, I do 7-9 sets. So the total volume isn’t excessive by any means. It’s just more spread out to how I prefer it. All sets are some till failure and I haven’t had any issues recovering. I DO have days off here and there when life happens but for the most part, I’m in the gym 6-7 days per week
 
I have huge arms so maybe this advice is shit but I have always done higher reps for arms and delts and both are my strongest area. like 12 reps minimum and 15 for a maximum. Moderate weight, just trained once a week. Sounds like youre overstraining arms. Id cut back the volume to once a week and like 2 exersices for biceps and 2 for triceps with 3-4 sets 12-15 reps moderate weight and then blast insulin after you train. Something I do is save the insulin for weaker areas and I wont use it on delts, arms, and back. In hope it will be more effective if used less and only on my legs and chest.
 
I'm 6'3 240 35ish" waste, close to 80" wing span, Always got compliments on my chest and wide back. Arm? Not a chance.
It's mostly genetics/biomechanics.

u do need to get progressively stronger, but to me for arm work there something not just about chase numbers but go after a crazy pump an mind muscle connection mabe 3x a week put them through agony, milos says the same thing. Mabe spend some time on the bars "chin up/dip" gymnasts have crazy arms.
 
lilchikin said:
Rn I’m doing the rich piana thing, getting blood into them everyday. On my dedicated arm days im doing sustained stretches and squeezes at the top/ bottom of reps.
Click to expand...
thats not how rich did it, he did it right before bed and got a crazy nasty pump
watch his vids on it on youtube
 
Couple guys already said it here, i find i need higher rep ranges for triceps specifically like 15-20 rep sets to burn them tf out. Leave the gym with ballons for arms every time.
 
might be worth it to hire a coach temporarily at least for this blast who has experience bringing lagging body parts up. Especially someone well versed in training, like dusty, dante, or JP just to name a few
 
How did the cycle go for you brah? Any key insights you learned? How much progress did you make on your arms? What things particularly worked for growth? Did you do feeders the whole time?
 
eery said:
What about intensity/rep ranges volume frequency effort/reps in reserve?
Click to expand...
So here's what I do...

Hammer curls 4x 15

Tricep pull downs 4x12

Dips I do last, 4xF so sometimes 20 sometimes 30 reps. But unweighted because I lose my form dangling plates from a belt

Preacher curls 4x15/20

I rest 60 seconds in between sets and 5-10 mins in between exercises. I'm autistic as fuck about how long I rest between sets, I stare at my digital watch the entire time because I see 60 seconds as extremely important to intensity
 
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