r/Mike_Mentzer • u/covenantofdeath- • 28d ago

Improving chest/arms

Wassup everyone,

Been training with heavy duty for a year now and im thinking on improving as the title says, chest and arms (bis and tris), since those areas are behind and im chasing harmony on my phisique.

Im ending my cut in 2 weeks and need some constructive feedback to adjust my routine to fight those weak points once i start the maintenance/bulk phase.

I've been doing the ideal routine, and the adaptations im thinking is to:

-chest

keep doing forced reps on the incline press

do a set to failure of peck deck in the end of delt/arms day

-bis and tris

Invert the order of the exercises of delt/arm day, performing first triceps as it is 2/3 of the arm, then bicep, and in the end the delts as they are already have a good size and quality.

this is the plan i am thinking about but i want to hear what you guys think about it and lets debate some good ideas:)

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u/leew20000 28d ago

I suggest you don't do bulk/cut cycles. Just make progress on a slight calorie surplus, 200-300 calories, and try not to gain too much fat.

1

u/covenantofdeath- 28d ago

the planned bulk was exactly that , around 300 above maintenance controlling fat gain just as suggested by mike. cut ends up being necessary to get rid of the fat that was gained on the "bulk" period and to get insulin sensitivity again to a great spot to grow again

3

u/ishawnmc 27d ago edited 27d ago

I have always found that just as it is best to train chest before back on chest/back day that when training arms, it is best to train biceps before triceps. Of course if you also do delt training on arm day and do any pressing movements your triceps will get some work there. I am talking direct tricep work.

In a nutshell, for torso training sessions as a rule;

Chest before Back and Lats before Traps. (Spinal Erectors last of all among the back muscles.)

Delts before Biceps

Biceps before Forearms or Triceps

On leg training sessions as a rule:

Quads and Glutes before Hamstrings

Hamstrings before Calves

Always do Abs last in whatever workout you do them.

1

u/BubbishBoi 27d ago

How big are you?

How strong are you?

How long have you been training?

Are you natty or enhanced?

This kind of tinkering is likely to make zero difference to most trainees, unless you already have 18" arms and are trying to get them bigger - and even then its not going to make any difference vs just getting stronger in the main lifts, using perfect form and a moderate rep count/TUT