I've read a lot of posts that disucss increasing frequency of workouts to optimize mass gain. I was wondering what some thought about increasing frequency for only select bodyparts that are lagging. For example, I seem to do fine with 3 days/week on legs/chest/back, but my arms overall seem to be behind everything else.
I was thinking about either
a) performing some extra exercises for the biceps and triceps either in evening (still working out 3 days/wk, but an am/pm split with arms worked in the am and also in the pm)
or
b) working out 6 days/week, full body 3 days (mon/wed/fri) and a few select arm exercises on tues/thurs/sat
Any thoughts?
Here is the routine I am thinking about:
am workout (3 days/wk):
Squats
glute/ham raise
bench press
parallel bar chins
Dips
chest supported barbell row
overhead press
upright dm rows
rear delt raises (lying on side)
barbell curls
lying db tri extensions
zottman curls
lying EZ bar tri extensions
extra arm work (either pm or off days)
supinated grip chins (palms facing)
1-arm assisted push ups (1 arm in push-up position, other arm extended out to the side, parallel to the ground, with finger tips on box for support)
2 sets of each
I was thinking about either
a) performing some extra exercises for the biceps and triceps either in evening (still working out 3 days/wk, but an am/pm split with arms worked in the am and also in the pm)
or
b) working out 6 days/week, full body 3 days (mon/wed/fri) and a few select arm exercises on tues/thurs/sat
Any thoughts?
Here is the routine I am thinking about:
am workout (3 days/wk):
Squats
glute/ham raise
bench press
parallel bar chins
Dips
chest supported barbell row
overhead press
upright dm rows
rear delt raises (lying on side)
barbell curls
lying db tri extensions
zottman curls
lying EZ bar tri extensions
extra arm work (either pm or off days)
supinated grip chins (palms facing)
1-arm assisted push ups (1 arm in push-up position, other arm extended out to the side, parallel to the ground, with finger tips on box for support)
2 sets of each