Hey, guys. I would love to hear your suggestion on how to prioritize arms and shoulders this next year, as my arms, shoulders and traps are trash, i train for 10y+ and i figured just doing the basics wont do me a lot.
Usually i cycle my training every 3 weeks and starting all over again a little bit heavier and going to a higher end volume. I change things up once i stall (change exercise or rep range).
I usually do some powerlifting scheme progression for my SBD and the rest i do 100% bodybuilding focused.
arms weekly volume = 8 to 12~14 sets for bi and same for triceps 2x/week
delts = 6~8 sets for side delts and same for rear delts (not counting ohp) 2x/week
why you shouldn”t skip your warm-up sets on heavy compound days
your strength levels are holding up incredibly well for a cut
why your bench press has stalled and how to fix it in 4 weeks
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