Q: Alternating arm routines at every workout is working great for me! My guns are looking large and in charge! I’m using [the arm-specialization routines] in the 3D HIT program [as outlined in the X-traordinary Arms e-book], and I notice that on many non-arm exercises you have an alternate listed as well. Like on delts for the stretch-position exercise, you have one-arm cable laterals or incline one-arm laterals. Since alternating arm exercises is working so well, can I alternate all the exercises that have substitutes listed?

A: That was a perfect question to go with the first one—and based on our discussion of adaptation, absolutely. Shake things up! In fact, we do that often for many muscle groups. Doing something a little different can be a killer get-bigger trigger! One of our favorites is what you list—alternating one-arm cable laterals with incline one-arm laterals at every other delt workout. It’s a great way to get some variety into your routine and hit the muscle with a slightly different stimulus—cable vs. dumbbell—in the stretch position. [Read more…]