Hello all. Here’s my background.
I am 38 years old, 6 feet, 210 lbs, 36 inch waist (real waist size as opposed to sucking in my gut to see what I can hold for 2 seconds) and have arms slightly bigger than 16 inches when flexed cold. I have been lifting weights for 20 years, have always subscribed to a less is more approach and consequently have done very very little direct arm work over the years.
When I first started lifting, I initially followed the Super Squats 20 rep program and have returned to it from time to time over the years and have always had good gains on it.
My current priority is to become stronger in the big three power-lifts with the intention of competing raw in about a year. I am eating very clean, consume 200 or more grams of protein per day, and believe I am eating a slight caloric surplus. I am indifferent as to what weight class I will compete in and expect to grow into the 220lb class before next year.
My training is based on Wendler’s 5/3/1 Boring but Big template 3 days a week (it takes M-W-F-M to complete a week)(I’m using weighted dips and rack chins for assistance on MP day). Recent lifts include:
wide grip pull-ups 3x8
medium grip bench 250x7
My question relates to my secondary priority which is to increase my arm size. Normal human beings think I have large arms but my bodybuilding friends think they are way too small in relation to the rest of my physique.
At present I have tacked on a single rest pause set for biceps and triceps after my deadlift and squat workouts followed by facia stretching. (approx 12 rep max for as many as possible, wait 35 seconds, as many as possible, wait 35 secs and then as many as possible).
I would like suggestions from some of the grey hairs in the group on whether this is a reasonable approach given my background and priorities or if not what else they might suggest?
I work out in a well equipped home gym and feel I have recovery capacity to spare on my current routine and could add just about anything to the mix with minimal difficulty. Thanks for your advice.