5/3/1: t-rex arms solution?

[Frank1983]

I never added direct arm work to my 5/3/1 cycles, so my arms are looking a little disproportionate. I like the 5/3/1 groove I'm in at the gym with compounds, so I'm going to do my arm work at home with dumbbells. Any thoughts on how to structure this?

There are just so many options with regards to frequency, intensity, volume. I've never done rest-pause, so i was considering trying something along those lines. Then again, since I'm doing this in my garage, I could rack up essentially as much volume as they can recover from.

 

[jswain34]

Why dont you just add SOME arm work on your upper days if you really want to hit them directly? 2-3 sets of direct bi/tri work will work fine with all the pushing/pulling you should already be doing on (5/3/1). I dont really feel that you need direct arm work with 5/3/1 but thats just me.

 

[Frank1983]

I didnt think I needed direct arm work, but its pretty clear looking at myself in the mirror that my arms are way behind.

 

[jswain34]

Care to share what your upper days look like? Obviously main lifts will follow 5/3/1 weekly rep scheme. What accessory template and accessories are you using?

 

[Frank1983]

5/3/1 press (sometimes heavy singles)
5x10 press
5x10 pullups, switched to chinups when I cant hit reps
-accessories, if im recovering ok: side raises, incline db presses, more lat work

5/3/1 bench (sometimes heavy singles)
5x10 bench
5x10 row
-accessories: db incline presses, db presses, more lat work

Im very happy with my lats and chest development, but they are making my arms look very disproportionate.

 

[jswain34]

Firstly, id suggest adding in some more horizontal rowing on upper days. Next, look up the triumvirate accessory template. Either way, just throw in 2-3 sets at the end of your workout if you want to hit them directly.

 

[EMPIREMIND]

I personally would add in two arm workouts, spaced an equal amount apart, for example every monday and thursday. hit around 15-20 sets of bis ans tris each. Superset them together and hit a range of 8 to 12. Every set to failure.

 

[jswain34]

I personally would add in two arm workouts, spaced an equal amount apart, for example every monday and thursday. hit around 15-20 sets of bis ans tris each. Superset them together and hit a range of 8 to 12. Every set to failure.

If you go with this option id probably move away from 5/3/1. Adding in 2 separate arm days doesn't really make sense with the 5/3/1 scheme in terms of recovery or performance in the 5/3/1 movements. Your main focus on 5/3/1 should be increasing the weight on the bar for the 5/3/1 movements. At the end of the day, if you make progress on them (and eat properly), you will grow.

 

[Rodja]

I personally would add in two arm workouts, spaced an equal amount apart, for example every monday and thursday. hit around 15-20 sets of bis ans tris each. Superset them together and hit a range of 8 to 12. Every set to failure.

Not too familiar with 5/3/1 I take it?

 

[EMPIREMIND]

If you go with this option id probably move away from 5/3/1. Adding in 2 separate arm days doesn't really make sense with the 5/3/1 scheme in terms of recovery or performance in the 5/3/1 movements. Your main focus on 5/3/1 should be increasing the weight on the bar for the 5/3/1 movements. At the end of the day, if you make progress on them (and eat properly), you will grow.

I agree with you. It depends on what you prioritize. I feel like if you wanna grow your arms specifically, you need to prioritize them, and that would mean altering your trainingbto fit them. Or just increase your calories and sleep (recovery) if possible, and add them in.

 

[EMPIREMIND]

Not too familiar with 5/3/1 I take it?

Ive read over it, i personally dont train like that. Have different goals. I Do know that if your want hypertrophy, you needd to train for it. It all depends on his training and his goals. Just what ive done to grow my arms.

 

[Rodja]

Ive read over it, i personally dont train like that. Have different goals. I Do know that if your want hypertrophy, you needd to train for it. It all depends on his training and his goals. Just what ive done to grow my arms.

You don't need to add in 40 sets of direct arm work for hypertrophy. If you do, then you're either half assign the sets or have a bad M-M connection. I don't do that many sets in a month let alone a week.

 

[EMPIREMIND]

You don't need to add in 40 sets of direct arm work for hypertrophy. If you do, then you're either half assign the sets or have a bad M-M connection. I don't do that many sets in a month let alone a week.

I dont have a bad anything. No one said forty bro... I said 15 to twenty to failure. Its whatever. I guess your going to tell every bodybuilder they are wrong too with your 5/3/1.

At the end of the day op good luck. I tried to give some input on what has worked for me, apparently there is only one way to do things lol

 

[Rodja]

I dont have a bad anything. No one said forty bro... I said 15 to twenty to failure. Its whatever. I guess your going to tell every bodybuilder they are wrong too with your 5/3/1.

At the end of the day op good luck. I tried to give some input on what has worked for me, apparently there is only one way to do things lol

You also recommended that volume twice per week. 5/3/1 has absolutely nothing to do with bodybuilding and that much arm work has no place in a strength template.

OP, which assistance template are you using?

 

[EMPIREMIND]

You also recommended that volume twice per week. 5/3/1 has absolutely nothing to do with bodybuilding and that much arm work has no place in a strength template.

OP, which assistance template are you using?

Maybe i misunderstood. I understand that 5/3/1 is strentgh based, i guess it interpreted OPs post as him wanting to change his training because he wasnt happy with the results i e his arms. I purely took the statement that op wanted to build his arms as an insert for body building and more of a hypertrophy style. That assumption was my fault. If there is a modification to his current plan thats more in line with his goals, then that would make more sense.

 

[jswain34]

OP, which assistance template are you using?

I asked him that in post 4. Post 5 was his response, so i think if he would just look up one of the templates he'd be better off. I recommended him triumvirate.