The Perfect Split to GROW Arms!
The question is not what is the split to grow arms?
The question should be how much volume do you need to grow arms?
Then off that volume we can arrange the split.
An example here is the client needing 12 sets of arm work, but not seeing growth. This might be 6 sets on the end of a push and pull workout and twice per week:
Pull (6 sets bi), Push (6 sets tri), off Pull (6 sets bi), Push (6 sets tri), legs, off
Now we need to increase volume and quality of that volume to. So, we can make a 20% increase hear to 14 sets of biceps and triceps.
This example will be for someone that we are going to lower volume on chest.
Arm focus, devolume on chest:
Pull (5 sets bi), Push (5 sets tri), off Pull, Delt/arms (9 sets bi and tri), Legs, off
Another example for devolume on lats.
Arm focus, devolume on back:
Pull (5 sets bi), Push (5 sets tri), off Lat/arms (9 sets bi and tri), Legs, Push, off
Point here is the volume need and recovery capacity determine the split.
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