SO iÃ?Â´m a powerlifter and iÃ?Â´m loving the sport. My main goal is to get as strong as itÃ?Â´s possible for me!
BUT i also want to gain size, which of course isnÃ?Â´t as important to me as getting stronger, but definitely has its place in my training.
So my weakest areas are my arms and shoulders (esp. side/rear). I can do whatever i want, they just DON`T GROW…i tried training them none, once per week, 2x/week, high reps,low reps, many sets, low volume and so on…it seems like they respond to just nothing.
I trained with 531 for about 1 year and had great succes, next week iÃ?Â´ll begin with 531 for Powerlifting. HereÃ?Â´s how the schedule will look like (it is the off season template for strength with little modifications from the ebook):
531 military (+singles)
- BBB (5x10)
- 4x rear delts
- 6-9 sets of biceps (increased the volume, but also didnÃ?Â´t help very much…)
531 deads (+singles)
- 3x6-8 rack deads
- 3x10 tbar rows
- 3x12 GHR
531 Bench (+singles)
- 3x6-8 CGBP
- chinups (supersetting them with cgbp)
- 3x12 chest supported rows
- 4x side laterals
(- some band pushdowns)
531 squat (+singles)
- 3x6-8 frontsquats
- 3x10 Good Mornings
How could i do any modifications to improve my weak shoulder and arm area? Or should i even change something?
Thanks for your answers, really appreciate it!
Have a nice day,