Q: I’ve been using the POF Direct/Indirect Mass Workout in the 4X 2.0 e-book. Doing great! I’m loving it and I feel much bigger already. But my arms are my weakest muscle groups, so I’m thinking about doing a second arm workout on Saturday. That would have me training five days a week instead of four. Is that okay?
A: That’s a great program—and because you’re using moderate-weight, growth-threshold training, you can tolerate more frequent work for most bodyparts; however…
Let’s look at that split, adding your second arm workout on Saturday…
Monday: Chest, back, abs
Wednesday: Delts, arms
Friday: Chest, back, abs
Notice that now your arms are getting two direct workouts, Wednesday and Saturday. Arms are also getting two indirect workouts on Monday and Friday during chest and back work.
So essentially you’re hitting arms four days a week. Is that too much? It may be. Before you add that Saturday arm workout, we suggest you try a more gradual approach…
On Friday, add a direct triceps exercise after chest and add a direct biceps exercise after back. Simple.
Use the move you feel the most in those two lagging muscles. We would probably go with a 4X sequence on pushdowns after chest and cable curls after back.
Give that a go for a month or so, and you should see some radical new arm growth.
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