Q: Your Power-Density Mass Workout 2.0 [with Super TORQ] is the most riveting bodybuilding e-book I’ve read lately. I tried Super TORQ, and my pump was off the charts, with a lot of new soreness. I’m hoping it will add mass to my lagging arms, which brings me to my question: The workout split in that e-book, and 4X as well, has arm training only once a week (Wednesday). Can I add an arm day on Saturday? I don’t mind training five days a week if my arms grow.
A: You could try that. It would mean your arms get hit directly on Wednesday and Saturday, with indirect work from chest and back on Monday and Friday (like Week 1 below but with an added arm day on Saturday).
That’s a lot of arm work every week, but it may work for you if you don’t tend to involve your arms too much on chest and back exercises. All you can do is try it—but we have another solution for gargantuan guns that we think is a better solution…
Simply rotate your upper-body workouts like this…
Week 1
Monday: Chest, Back, Abs
Tuesday: Legs
Wednesday: Delts, Arms
Thursday: Off
Friday: Chest, Back, Abs, Calves
Weekends: Off
Week 2
Monday: Delts, Arms
Tuesday: Legs
Wednesday: Chest, Back, Abs
Thursday: Off
Friday: Delts, Arms, Calves
Weekends: Off
So you get chest/back twice and delts/arms at Week 1. Then you get chest/back once and delts/arms twice at Week 1. Simple.
By just rotating delts/arms and chest/back over M-W-F, you get four to five days of rest between hits for each. Most agree that a span like that is ideal for complete glycogen replenishment in the muscles as well as nervous system recovery.
Oh, and you can use Super TORQ (50-40-30-20-10) for arms at every other workout—just remember that with that severe assault you do ONLY ONE exercise for each muscle—like barbell curls or preacher curls for biceps and pushdowns for triceps…
If you want to do more exercises on that high-rep supersaturation day—like 3-way Positions of Flexion—try standard TORQ, which is 30-20-15. There’s more on that in the 4X Mass Workout 2.0.
IMPORTANT: If you want to add a Saturday workout, make it legs. It’s a known fact that more leg work has an OVERALL growth effect on the entire body. In other words, more leg exercise will result in extra arm size.
Note: For proven arm-building routines, Positions-of-Flexion programs, details on which exercises are best for peak, width, and sweep as well as loads of gun-growing tips to stretch your shirt-sleeves, add the X-traordinary Arms e-book to your mass-building library. It’s ONLY $7(!) for a limited time HERE <==
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
Testosterone prescriptions do more HARM than good for older men
Millions of men are struggling with the problems associated with low-T in today’s world, such as extra belly and chest fat, low energy and stamina, lack of sexual desire, ED problems, and loss of muscle.
Sadly, millions of men also turn to Testosterone Replacement Therapy (TRT) to try to overcome these problems and try to feel like a new man again…BUT there are some VERY concerning problems with TRT that every man NEEDS to know.
After reading the article below, you might want to consider alternate routes of boosting your T levels naturally instead of through something that’s potentially as harmful as TRT…
–> Why Testosterone Replacement Therapy can do more HARM than good (for any ladies reading this, please pass this on to your husband or boyfriend if they are using or have considered using TRT)