Do you do specialty work for arms? Why or why not?

[2dagym]

In changing up my weight routine I really take time to consider what should be changed because as I said, a change in my chest workout for example, can drastically effect my tricep gains, positively or negatively depending on what is changed.

I do experience gains in my current workout, either evidenced by the ability to increase in weight or visible size or striation changes, but unlike most here, I am not a huge fan of changing my workout often. I'm very nervous about it because at 49, I don't think my ability to overcome and see benefit from some exercise routine changes comes as rapidly as it does for you younger girls.

But I think we all agree here, you need to incorporate direct arm workouts if you really want to see strength and visible muscle growth. And I'm sure you know all too well, patience is a huge key in the whole sceme of weight training.

 

[2dagym]

Two things w/ the 21's -- focus on the different ranges of motion that you wouldn't get w/ just the full range, and also the endurance. These things will kick your ass! I also do them w/ leg extensions & leg curl.

Another way you could leverage the workout you get say on tris w/ chest day is to keep the two together, but alternate heavy / light, e.g.

heavy chest / light tris
heavy back / light bis,

next week (or next rotation of muscle groups):
heavy tris/ light chest
heavy bis/ light back

-- basically active recovery.

Sassy, I like that light/heavy routine concept with regard to working chest with tris, etc. When I tried working the two together, muscles would always fail toward the end of the workout. Now it makes since - You can't go heavy on both at the same time. I may try this because if I could work Back with Bis and Chest with Tris, I could cut one day out of my weight training schedule, giving me more time for cardio which I am extremely lacking on right now .

 

[msam76]

Two things w/ the 21's -- focus on the different ranges of motion that you wouldn't get w/ just the full range, and also the endurance. These things will kick your ass! I also do them w/ leg extensions & leg curl.

Another way you could leverage the workout you get say on tris w/ chest day is to keep the two together, but alternate heavy / light, e.g.

heavy chest / light tris
heavy back / light bis,

next week (or next rotation of muscle groups):
heavy tris/ light chest
heavy bis/ light back

-- basically active recovery.

I have used a method similiar to this. Works well and I still use it to some extent with certain body parts.