T Nation

Strength Skill Circuit- Arm Hypertrophy


#1

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


#2

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


#3

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


#4

Yes one of the best


#5

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


#6

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


#7

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


#8

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


#9

Ok great, will let you know how I go

Thanks again,
PK