Hi all,

I seem to be able to make good gains on my chest, back and legs with realtive ease but have always struggled to gain size on my arms. I am running a push pull legs split over 5 days. To try and force some growth from my arms I decided to incorporate a dedicated arm day into my split, so it goes as follows:

Mon - Push

Tues - pull

wed - legs

Thur - arms

Fri - ?

My question is: what would the most beneficial way to train on the 5th day? Would I be able to have an effective full body workout on that day, or would that not be adviced as I would be hitting my arms on concecutive days? I am also trying hard to keep any weight I gain as lean as possible, so would adding a cardio day here help with that, or just get in the way of progress?

Any tips, pointers or advice would be great.

Thanks!

Nick

Hey Nick.

It would probably be OK to do a full body day after training your arms, because while they will be doing some work, if you don't isolate them, they won't be 'over-worked' in my opinion.. besides, the biceps for example, recover really quickly, and if you balance the volume between the days, you should be fine.

Cardio is always good to make sure your gains stay lean. Carb cycling can help too, as well as staying in a slight surplus. So if you take it as an 'off' day but still do cardio, that would work too.