I have completed MAPS Anabolic three times already (three days a week version) and I am getting ready to run MAPS Powerlift. My question is regarding working out my arms. Can I add arm workouts (biceps/triceps) to the program or would doing something like a trigger session a few times a week for my arms be ok? Or should I just not worry about working out my arms at all and just stick to the program to a T? I ask because I am still trying to get my arms bigger and more defined. Any advice and suggestions would be greatly appreciate!

To improve your arm size and definition while embarking on the MAPS Powerlift program, consider the following approaches to arm training, gleaned directly from Mind Pump Podcast advice:

1. Integrate Bicep and Tricep Mods: Replace the arm workouts in your current MAPS program with specialized mods for biceps and triceps designed to increase volume and focus on these muscles 1.

2. Avoid Overdoing Direct Arm Work: For balanced arm development, doing direct arm work may not be necessary as compound movements are often sufficient. However, you can omit direct arm exercises if needed and replace them with mobility work, ensuring you maintain overall balance and stability 2.

3. Utilize Frequency Wisely: Increase training frequency for your arms while managing the intensity. This could mean more frequent, less intense sessions for continued progress 3.

   • 

     1

     Arm Growth Strategies

     00:53:45
     
   • 

     2

     Arm Training Insights

     01:16:25
     
   • 

     3

     Arm Training Insights

     00:52:38
     
   • 

     4

     Training Frequency Insights

     01:02:56
     
   • 

     6

     Arm Definition Tips

     00:53:14
     
   • 

     7

     Shoulder Development Tips

     00:51:15
     
   • 

     8

     Arm Building Insights

     00:12:09
     

4. Change Workout Order: Prioritize the lagging muscle groups by starting workouts with those exercises first to optimize strength gains and muscle growth in your arms 4.

5. Train Arms on Off Days: If your recovery allows, you can also train your arms with light intensity on off days to boost frequency without overly taxing your system 5.

6. Improve Overall Leanness: For more definition in your arms, focus on reducing your overall body fat percentage while continuing to train. This will provide greater definition as a result of lower body fat rather than spot reduction 6.

Consider these insights while aligning them with your performance and recovery within the structure of MAPS Powerlift. Always listen to your body, allowing adequate rest, and ensure you're not negating recovery with too high of training volume or intensity. It can also be helpful to focus on other areas like shoulders, which indirectly contribute to the appearance of bigger and more defined arms 7.

Remember to include both compound movements and isolation exercises. Compound movements such as dips, close grip bench presses, or chin-ups often yield great results in arm development 8.

Ultimately, the right balance will depend on your individual response to the training, recovery ability, and overall goals. Adjust accordingly and track your progress to tailor the most effective arm training regimen for you.