T Nation

Strength Skill Circuit- Arm Hypertrophy

Hey CT,
I’m currently doing the strength skill circuit 6 days a week which has been working really well, weights still going up on each 6 key lifts after 6 phases…

I want to target arms for my extra hypertrophy work so I’ve followed your guidelines to target them 3 x a week…

I’ve gone with this:
Session A (Triceps)
Sunday
BW triceps extension

  1. 1 x 6-8 w/ 3 sec pause at max tension point each rep during concentric

Tuesday
2) Decline DB Rolling triceps extension
1 x 4-6 w/ double rest pause

Thursday
3) V Bar cable pushdowns
1 x Multi Tension Pump Set

Session B (Biceps)
Monday

  1. BB Curls
    1 x 1 x 4-6 w/ double rest pause

Wednesday
2) DB concentration curls
1 x 6-8 w/ 3 sec pause at max tension point each rep during concentric

Friday
3) Rope hammer curls
1 x Multi Tension Pump Set

How does this look, am I on the right track?.. Should I do the biceps and triceps on the same day together or is it good done on opposite days?

Thanks for the help,
PK

With the amount of volume you added (1 work set) I see zero problem doing both on every day.

Hey CT thanks for reply…

By that do you mean doing biceps and triceps 6 x week? using the 1 working set to failure approach? Is that an effective way to bring up the arms?

I used the 1 working set following your guidelines in the ‘strength skill circuit’ plan for added hypertrophy… Is that the right way to go or should I do volume work like 3 x 6-8 to bring up the arms?

Appreciate the help,
PK

Yes one of the best

Ok great that works for me…

As a plan for 6 x week, should I do the above layout but doing each exercise twice a week…

For instance:
Sunday & Wedneday
BW triceps extension

  1. 1 x 6-8 w/ 3 sec pause at max tension point each rep during concentric

and

Sunday & Wednesday

  1. BB Curls
    1 x 1 x 4-6 w/ double rest pause

Thanks again for the help,
PK

Do both triceps and biceps 6 days, it’s only one set, it wont lead to overtraining and you will really improve mind-muscle connection and growth

Sorry I meant this: Doing the below layout where doing each exercise (set & reps) twice a week as follows-

Session A
Sunday

  1. Decline DB Rolling triceps extension
    1 x 4-6 w/ double rest pause

  2. BB Curls
    1 x 1 x 4-6 w/ double rest pause

Session B
Monday
BW triceps extension

  1. 1 x 6-8 w/ 3 sec pause at max tension point each rep during concentric

  2. DB concentration curls
    1 x 6-8 w/ 3 sec pause at max tension point each rep during concentric

Session A
Tuesday

  1. V Bar cable pushdowns
    1 x Multi Tension Pump Set

  2. Rope hammer curls
    1 x Multi Tension Pump Set

Session B
Wednesday

  1. Decline DB Rolling triceps extension
    1 x 4-6 w/ double rest pause

  2. BB Curls
    1 x 1 x 4-6 w/ double rest pause

Session A
Thursday
BW triceps extension

  1. 1 x 6-8 w/ 3 sec pause at max tension point each rep during concentric

  2. DB concentration curls
    1 x 6-8 w/ 3 sec pause at max tension point each rep during concentric

Session B
Friday

  1. V Bar cable pushdowns
    1 x Multi Tension Pump Set

  2. Rope hammer curls
    1 x Multi Tension Pump Set

Or should I do different exercises or the same exercises but with different equipment? ie Rope Hammer Cable Curls & Rope Hammer Chain Curls or DB Concentration Curls & DB Preacher Curls

Thanks again for the help,
PK

That’s fine, don’t make it more complicated than it is… it’s isolation work. Just do what feels good in the target muscles

Ok great, will let you know how I go

Thanks again,
PK