E44: The Arm Day Mistakes You're Still Making

Mac and Thayer dive into the nuts and bolts of effective programming with a special focus on arm hypertrophy. They break down how to strategically manipulate training volume, why less can often lead to more, and how to avoid the common pitfalls of junk volume.

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Riverside Mic Chaos & Heavy Breathing Fame (00:00:00)

Powerlifting & Building Work Ethic (00:05:05)

How Strength Training Shapes Mental Toughness (00:08:04)

Weekly Sets & Load Management 101 (00:13:21)

Real-World Volume Application with Clients (00:16:32)

Programming Around Travel & Recovery (00:18:34)

The Anatomy of an Arm Block (00:22:19)

Using Physique Assessments to Guide Programming (00:23:13)

Mistakes in Load Distribution for Hypertrophy (00:26:04)

Strategic Set Reduction to Boost Arm Volume (00:30:12)

Why Your Arm Exercises Aren’t Equal (00:34:22)

Real Programming Data from Mac’s Training Blocks (00:36:01)

Using Fatigue to Limit Load for Recovery (00:40:29)

Dieting, Travel, and Why You Shouldn’t Add Volume (00:42:18)

The Logic Behind 41 Working Sets (00:45:09)

How to Increase Arm Volume Without Doing More (00:47:11)

Influencer Programming vs Real Program Design (00:50:04)

Smart Exercise Sequencing for Arms & Chest (00:52:04)

Pull Day Setup, Shoulder Health (00:59:03)

How to Test New Exercises Without Breaking the Program (01:02:07)

Why You Should Always Program 2 Blocks Ahead (01:04:12)

Runways for Progression & Future Blocks (01:06:07)