Dedicated arm day?

[Titan18]

I've been lifting for awhile, got sick with covid and nearly didn't make it. Anyways when I got out I made the decision to pin test and get serious about it. Making good progress, but I'm kind of limited right now due to some gnarly tendinitis (I'm assuming) in my outer elbow and triceps tendon.

Thinking of dropping the dedicated arm day and maybe do a couple sets here and there on other days. I was just wondering if my arms would start lagging behind without a dedicated training day. Or would it be better to just take a couple weeks off and see if I could heal my tendons.

Thoughts?

 

[God&Gainz]

Lots of people don't have dedicated arm days because those muscles are still hit in compound movements. You really only need a couple of accessory sets throw in and can still build quality arms.

I used to hit arms 3-4x a week though because the taller you are its usually harder to build a quality bicep and I am 6'2. Now I take it alot easier and am currently just hitting accessory sets and focusing on PPL. I rotate between PPL and a 5 day split. I think it's best to switch up if you want optimal development.

You should still take time off from any direct work and let the tendons heal. A month is no big deal.

 

[Iamnatty]

Hitting arms 3 times a week us how I developed severe tendonitis and am still trying to get it to subsidie

 

[Titan18]

Lots of people don't have dedicated arm days because those muscles are still hit in compound movements. You really only need a couple of accessory sets throw in and can still build quality arms.

I used to hit arms 3-4x a week though because the taller you are its usually harder to build a quality bicep and I am 6'2. Now I take it alot easier and am currently just hitting accessory sets and focusing on PPL. I rotate between PPL and a 5 day split. I think it's best to switch up if you want optimal development.

You should still take time off from any direct work and let the tendons heal. A month is no big deal.

Hitting arms 3 times a week us how I developed severe tendonitis and am still trying to get it to subsidie

Thanks for the replies. I think too much frequency is what caused the tendonitis. First time running anything (500mg test) and feeling stronger, making good gains. Makes it easy to keep going and do a lot more volume than I naturally would.
I think a break might be necessary at this point before I do anymore damage.

I've been doing typical bro split but I'm ready to switch it up. PPL is what I was leaning towards. Maybe after I take a break to heal up. If you aren't lifting would you typically stop running any gear? Or just pin as normal. I realize everyone is different, I just like to get opinions from others with more experience.

Thanks.

 

[God&Gainz]

Thanks for the replies. I think too much frequency is what caused the tendonitis. First time running anything (500mg test) and feeling stronger, making good gains. Makes it easy to keep going and do a lot more volume than I naturally would.
I think a break might be necessary at this point before I do anymore damage.

I've been doing typical bro split but I'm ready to switch it up. PPL is what I was leaning towards. Maybe after I take a break to heal up. If you aren't lifting would you typically stop running any gear? Or just pin as normal. I realize everyone is different, I just like to get opinions from others with more experience.

Thanks.

How many weeks in on your cycle?

PPL is great bro, I think you would really enjoy it. I was hesitant about making the switch but I am glad I did. It's not permanent, just shocking the body and then you can always rotate.

If you need a PPL routine I can post mine but if you have experience its very easy to make your own.

 

[Titan18]

How many weeks in on your cycle?

PPL is great bro, I think you would really enjoy it. I was hesitant about making the switch but I am glad I did. It's not permanent, just shocking the body and then you can always rotate.

If you need a PPL routine I can post mine but if you have experience its very easy to make your own.

It's been almost 8 weeks now and I'm going to keep going to at least 16, just kind of play it by ear. I'm in my 40s so my plan is to just drop down and cruise at a TRT dosage.

I've been looking at a lot of PPL routines but I haven't found one that was right. Would you mind posting your routine?

 

[God&Gainz]

It's been almost 8 weeks now and I'm going to keep going to at least 16, just kind of play it by ear. I'm in my 40s so my plan is to just drop down and cruise at a TRT dosage.

I've been looking at a lot of PPL routines but I haven't found one that was right. Would you mind posting your routine?

My bad for the delay.

Push:

- Flat barbell bench 5x5: the most versatile chest exercise. Targets both heads of your pecs for good overall chest development. A must in every push-orientated workout.

- Military press 5x5: overhead pressing will support anterior (mid) delt growth, as well as heavily stimulate the long head of your tricep AND the clavicular head of your pecs (i.e. the "upper" pecs) to a lesser degree.

- Flat/decline DB press OR incline DB press 4x8: these just serve as a means of further stimulating specific heads of your chest. If you have high clavicular ("upper" pec) insertions, you will greatly benefit from pressing on a 15-25 degree incline. Otherwise, hit flat or decline to emphasize your sternal head.

- Side lateral raise 4x8-12: more anterior delt work. Great mass builder for an isolation movement.

- Overhead tricep extension 3x8-12: works the long head of your triceps.

- Barbell shrug 3x12-15: direct trap work is typically overlooked. Don't get me wrong, deadlifts and rows are great for building prominent traps, but shrugs will bring them to the next level.

Pull:

- Deadlift 5-3x5: Best bang-for-your-buck exercise. Works so many different muscles... from your spinal erectors to your hamstrings to your traps, etc. One top set is sufficient here.

Seated cable rows 5x10-12 alternate close grip and wide grip

- Tbar rows close grip 4x10-12: any horizontal row heavily emphasizes your rhomboids; great for maintaining good posture with all the pressing you'll be doing.

- Pull-up OR chin-up 4x6-8: good movement for direct lat work. Grip width doesn't matter all too much here.


- Preacher Curl wide and close grip 5x8-12

- Face pull OR reverse Flys 5x15-20: the MOST important movement for rear delt development and postural balance. Even people who don't lift weights seriously should be doing face pulls.

Cable curls wide and close 3x10-12

Legs I have so many exercises I just switch up off the top of my head.

Squats, leg press, weighted lunges, leg extensions, hamstring curls, hack squats, calf raises.

I want to make it clear that I substitute exercises/rep ranges and switch up as needed. You can follow this for a month and adjust accordingly.

Hope this helps man.

 

[Titan18]

My bad for the delay.

Push:

- Flat barbell bench 5x5: the most versatile chest exercise. Targets both heads of your pecs for good overall chest development. A must in every push-orientated workout.

- Military press 5x5: overhead pressing will support anterior (mid) delt growth, as well as heavily stimulate the long head of your tricep AND the clavicular head of your pecs (i.e. the "upper" pecs) to a lesser degree.

- Flat/decline DB press OR incline DB press 4x8: these just serve as a means of further stimulating specific heads of your chest. If you have high clavicular ("upper" pec) insertions, you will greatly benefit from pressing on a 15-25 degree incline. Otherwise, hit flat or decline to emphasize your sternal head.

- Side lateral raise 4x8-12: more anterior delt work. Great mass builder for an isolation movement.

- Overhead tricep extension 3x8-12: works the long head of your triceps.

- Barbell shrug 3x12-15: direct trap work is typically overlooked. Don't get me wrong, deadlifts and rows are great for building prominent traps, but shrugs will bring them to the next level.

Pull:

- Deadlift 5-3x5: Best bang-for-your-buck exercise. Works so many different muscles... from your spinal erectors to your hamstrings to your traps, etc. One top set is sufficient here.

Seated cable rows 5x10-12 alternate close grip and wide grip

- Tbar rows close grip 4x10-12: any horizontal row heavily emphasizes your rhomboids; great for maintaining good posture with all the pressing you'll be doing.

- Pull-up OR chin-up 4x6-8: good movement for direct lat work. Grip width doesn't matter all too much here.


- Preacher Curl wide and close grip 5x8-12

- Face pull OR reverse Flys 5x15-20: the MOST important movement for rear delt development and postural balance. Even people who don't lift weights seriously should be doing face pulls.

Cable curls wide and close 3x10-12

Legs I have so many exercises I just switch up off the top of my head.

Squats, leg press, weighted lunges, leg extensions, hamstring curls, hack squats, calf raises.

I want to make it clear that I substitute exercises/rep ranges and switch up as needed. You can follow this for a month and adjust accordingly.

Hope this helps man.

This is great man. I appreciate you taking the time to share this and explain the routine in so much detail. I'll give it a shot. I'm going to start with an every other day routine and see how I feel. At my age unfortunately I do find that I need a little longer recovery than I used to. Thanks again man.

 

[God&Gainz]

This is great man. I appreciate you taking the time to share this and explain the routine in so much detail. I'll give it a shot. I'm going to start with an every other day routine and see how I feel. At my age unfortunately I do find that I need a little longer recovery than I used to. Thanks again man.

Of course man, I am glad I could help and hope you enjoy the PPL as much as I do. Please keep me updated.

Recovery is key, this is a lot of volume so 3-4 days a week is a good starting point especially with your tendons healing.


Do you have any physique pics? What are your goals? How is your diet?

 

[Titan18]

Of course man, I am glad I could help and hope you enjoy the PPL as much as I do. Please keep me updated.

Recovery is key, this is a lot of volume so 3-4 days a week is a good starting point especially with your tendons healing.


Do you have any physique pics? What are your goals? How is your diet?

To be honest I would be embarrassed to post physique pics at this point, maybe when I've made some more progress I will be confident enough to do that.
I've always been small but not skinny. Skinny-fat I guess lol. I have gained some muscle and quite a bit of fat and water weight as well since starting testosterone. My goals are to basically do a bulk and cut to get a decent base and then go from there. I've put on about 30 pounds since Jan 1. Once I gain a bit more muscle I'd like to cut the body fat down. Right now I'm probably over 25 percent bf. I want to get stronger on all my lifts and maybe halfway through the year shift my focus to losing the extra fat and try to maintain the muscle and strength gains.

As far as diet I eat alot to make sure I'm in a surplus. Fairly clean. No fast food. Very little junk food. Lots of protein, shoot for 200 g a day. About an equal amount of carbs. Very little sugar. I do end up relying a bit too much on shakes to get my calories in. Goal is 3500 a day.

Stats are 5'10", 195 lbs, and between 25 and 30 percent bf (a bit excessive at this point).

 

[God&Gainz]

To be honest I would be embarrassed to post physique pics at this point, maybe when I've made some more progress I will be confident enough to do that.
I've always been small but not skinny. Skinny-fat I guess lol. I have gained some muscle and quite a bit of fat and water weight as well since starting testosterone. My goals are to basically do a bulk and cut to get a decent base and then go from there. I've put on about 30 pounds since Jan 1. Once I gain a bit more muscle I'd like to cut the body fat down. Right now I'm probably over 25 percent bf. I want to get stronger on all my lifts and maybe halfway through the year shift my focus to losing the extra fat and try to maintain the muscle and strength gains.

As far as diet I eat alot to make sure I'm in a surplus. Fairly clean. No fast food. Very little junk food. Lots of protein, shoot for 200 g a day. About an equal amount of carbs. Very little sugar. I do end up relying a bit too much on shakes to get my calories in. Goal is 3500 a day.

Stats are 5'10", 195 lbs, and between 25 and 30 percent bf (a bit excessive at this point).

30 pounds since Jan 1st is mighty impressive. Keep it up, it seems like you're on the right track. Too many beginners try to bulk and cut at the same time and end up trying to look like the guys on social media and end up not doing either.

Keep bulking as clean as possible until you get strong and really like your size . Implement HIIT cardio if you do not already as it is good for your heart and to prevent your BF% from getting too high. The more muscle you put on the higher your metabolism and it'll be easier to get leaner.

For your height I would bulk up to 220-230. When you cut down you'll end up back at 180-190 but you will look way better than you ever did.

 

[Titan18]

30 pounds since Jan 1st is mighty impressive. Keep it up, it seems like you're on the right track. Too many beginners try to bulk and cut at the same time and end up trying to look like the guys on social media and end up not doing either.

Keep bulking as clean as possible until you get strong and really like your size . Implement HIIT cardio if you do not already as it is good for your heart and to prevent your BF% from getting too high. The more muscle you put on the higher your metabolism and it'll be easier to get leaner.

For your height I would bulk up to 220-230. When you cut down you'll end up back at 180-190 but you will look way better than you ever did.

Thanks man, I appreciate the insights. This helps me establish a more clear goal for my weight. Not gonna lie, I have neglected the fuck out of cardio. Haven't done any since last year. Maybe if I lift every other day I can incorporate the HIIT on my off days. A couple years ago I did exactly what you referred to, tried to bulk and cut at the same time basically and ended up pretty much treading water. Made almost no progress but now I know its because I wasn't eating nearly enough. Eating a lot has been a game changer. Well, and the Test injections lol. Thanks again man!

 

[God&Gainz]

Thanks man, I appreciate the insights. This helps me establish a more clear goal for my weight. Not gonna lie, I have neglected the fuck out of cardio. Haven't done any since last year. Maybe if I lift every other day I can incorporate the HIIT on my off days. A couple years ago I did exactly what you referred to, tried to bulk and cut at the same time basically and ended up pretty much treading water. Made almost no progress but now I know its because I wasn't eating nearly enough. Eating a lot has been a game changer. Well, and the Test injections lol. Thanks again man!

Everybody hates cardio, but it is a necessary evil. If you're gonna go as far as pinning gear, cover your bases.

On your off days, do HIIT cardio (preferably fasted) for 20 minutes on stairs or treadmill. Get the heart rate up for 2-3 minutes and then slow it down for a minute. Should do about 5 cycles of this.

If you want to incorporate some steady state cardio and do treadmill for 40 minutes be my guest but I see much more results through HIIT and it is more time efficient.

Good luck and keep me updated. Excited to see what you achieve.

 

[Hightower]

Everybody hates cardio, but it is a necessary evil. If you're gonna go as far as pinning gear, cover your bases.

On your off days, do HIIT cardio (preferably fasted) for 20 minutes on stairs or treadmill. Get the heart rate up for 2-3 minutes and then slow it down for a minute. Should do about 5 cycles of this.

If you want to incorporate some steady state cardio and do treadmill for 40 minutes be my guest but I see much more results through HIIT and it is more time efficient.

Good luck and keep me updated. Excited to see what you achieve.

Yes, I also hated cardio. But as I began to catch my rhythm, it got better. And the main thing is to choose the right music.

 

[Titan18]

Yes, I also hated cardio. But as I began to catch my rhythm, it got better. And the main thing is to choose the right music.

I gonna have to start doing it. Been getting winded way too easy. May need to donate blood also as I heard that helps.

 

[Titan18]

Everybody hates cardio, but it is a necessary evil. If you're gonna go as far as pinning gear, cover your bases.

On your off days, do HIIT cardio (preferably fasted) for 20 minutes on stairs or treadmill. Get the heart rate up for 2-3 minutes and then slow it down for a minute. Should do about 5 cycles of this.

If you want to incorporate some steady state cardio and do treadmill for 40 minutes be my guest but I see much more results through HIIT and it is more time efficient.

Good luck and keep me updated. Excited to see what you achieve.

Well did the Push day on Tuesday and going later tonight for Pull. I did feel like I got a good workout from your routine so far so thanks again.
Side note, I had being doing German volume training type routine for about a month so I had to use much less weight for that. When I did your routine I was pleasantly surprised how much stronger I have gotten.

 

[Titan18]

Here's where I am. Yeah I have a shirt on but like I said I'm self conscious of how much fat I gained around abdomen. I was 30 pounds lighter around the first of the year when I started test and lifting seriously.

 

[Hightower]

I gonna have to start doing it. Been getting winded way too easy. May need to donate blood also as I heard that helps.

It's a great plan to start with. It will be right.

 

[God&Gainz]

Here's where I am. Yeah I have a shirt on but like I said I'm self conscious of how much fat I gained around abdomen. I was 30 pounds lighter around the first of the year when I started test and lifting seriously.
View attachment 164810

You look good man. You're 1-2 cycles away from really standing out.

Have you ever ran anavar?

 

[Titan18]

You look good man. You're 1-2 cycles away from really standing out.

Have you ever ran anavar?

Thanks man. Been working hard on it.
Never tried anavar but funny you should ask because I have been doing some research on a relatively safe oral to add and see how I do with it