Arms for me have always been a stronger body part look wise. But I have had to stop and start from ground zero at least two different times a few years apart due to tears and surgeries. For myself with any lagging body part I believe using “iso” type movements is key. Movements making sure each side is doing its own work and not making up for the other side like what happens with babrbell and some machine work. The next step is finding very specific exercises that give you the strongest mind-muscle connect. These are the movements you want to emphasize and consistently try and get better at. And the last thing I’d add is using multiple rep ranges either workout to workout or within the same workout. That helps me tremoudsly with connecting. And maybe try doin just 3-5 sets with each other workout you have during the week. That way your arms are gettin multiple stimulation periods on top of your normal arm day. I remeber seeing somewhere years ago when Cedric was turning pro and trying to bring up his arms I believe he mentioned Dante telling him to just get a quick arm pump at the end of every workout and he said it helped a lot. Just a couple sets of pushdowns and curls
Thank you for you experiences brother. Appreciate it. My question to you is do i do high volume work outs for arms like 16+ sets or keep them at a 9 set range per workout since small muscle group? Thats on arms only day.
I understand doing them after each workout every other work out just for the pump.
I did the feeder work outs that rich piana had said was the one thing he recommended for everyone to do at night before bed. Biceps and triceps 60
Reps 3 sets each before bed with 10-15lb dumbell. The pump blood flow helps with recovery and also streches the fasicila spelled that wrong opps.
I also did the y3k program i believe which was first week every exercise 6-8 rep range
2nd week 12-14 rep range
3rd week 20+ rep range for all excercises.
Then repeat week one 2,3 till nine weeks are done . Was great for less injuries due to not lifting heavy every week. Was great for muscle mind connnection with the high reps.
I need implants lol
Genetics and also eating not on time is the reason i am thinking.
But definitely i will do couple sets after every couple days like you mentioned.