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So, your doing some type of linear period perioization separated into lower and upper days?

Why don't you wait and see how your arms respond? You're already increasing the frequency. And I think you'll be surprised what a difference all those extra compound sets make.

Also, what particular arm exercises have you chosen. 311 suggested Barbell Curls and I agree that this is probalbly the best choice for your core exercise. Be sure to use a full ROM and keep your elbows pinned to your sides exept perhaps at the top of the movement.

I think Skull Crushers were his other example. Be careful of your elbows. Come down to the top of your forehead or the the top of your head to save your joints. The further your upper arms go toward vertical the more the weight will rest of your bones.

You're already making a big change. Why not go through a cycle first and then decide if you want to increase the frequency more on your arms. And I would think if you're going to do an extra arm workout on your upper days (at low volume) you're going to need a good deal of time before your main workout. I don't know exactly how long to suggest, but I've heard things like eight hours.


And rotate different exercises. Variability can help a lot to stimulate growth.

Yet another question.

I started my new routine today and felt GREAT!! But I was wondering about my session. Chest wise I am only doing incline press. Isn't that just gonna work out the upper part of my chest. Like next week should I change it up and do decline or flat? Or should I change it every time I lift upper body?

Thanks for all the help!!

Changing things up never hurts. Like 0311 says, weighted dips are good. I think DB presses are also good.

...

You should use a bench with a slight incline (between 15-30 degrees). This will work your whole chest. However, if you feel you want to get some extra lower work in, then for your triceps exercise do weighted dips, slightly leaning forward.

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???

What do I do now?

I am having some extreme joint pains when I lift. My knees kill when I squat or leg press and my wrist really hurt when I do anything with my upper body.

I am seriously considering switching to a different routine.

definitely stretch more and if it continues I take Glucosamine & Chondroitin With Msm for my wrists



you can look up the chemicals at this web site.
www.pdrhealth.com

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You stretch before squats? I'm sorry if you already said you stretch im to lazy to go back and check. As for your wrist try getting a brace wear it like all day and in workouts possibly take a break from any exercises with write involved. In tennis i fell back and landed on my wrist bad I hurt it but with wrist brace it got much better in 3 days or so.

Im doing 5 just cause i have a part time job.

Ive stepped it up to 6 but just couldn't handle it and since ive got a job this is my routine:

1. abs
2. arms/shoulders
3. legs
4. back
5. anything else i havent really worked on