Little background about me - been lifting consistently for nearly 3 years now. Started out at 6 foot 2, 165 pounds, I’m currently 215 pounds. For the majority of my time lifting, I have been following Wendler’s 5/3/1 basic 4 day split focusing on OHP,Bench,Squat,Dead and adding in accessory work for hypertrophy. Worked my way up to 525 dead, 425 squat, 285 bench, 215 press.
Onto the issue - my arms fucking suck, as well as my medial delts. I measured them at 16 and 1/4 inch cold flexed, which for my frame and size is small. I know 5/3/1 isn’t a bodybuilding program and that the main focus is strength, but it seems that I’ve developed some lagging body parts following the routine for a while.
Would like some input/advice on what to do to have them catch up to the rest of my physique. Any taller lifters that can advise me on how they’ve brought their arms up would be great. Seems that us taller guys have a much harder time making our arms look large.
I’ve gone off Wendler 6 weeks ago due to a knee injury that didn’t allow me to squat or deadlift. I’m slowly rehabing and getting back into doing these lifts, but not at the point where I can return to doing 5/3/1. I’m currently following Clay Hyght’s “Tried and True Bodybuilding Template” which has me doing each body part once per week.
Thanks for any input