The Forgotten Fifth Day: Why ‘Just a Little Arms’ Belongs in a Serious Strength Program

“Strength plus muscularity plus proportion—that’s the real aim. Don’t neglect any body part, or it’ll show.”

— Steve Reeves

There’s a weird kind of pride some lifters wear when they say they “don’t train arms.” As if curls and skull crushers are beneath them. If it’s not squatting or deadlifting, they’re not interested. But if you train long enough, and heavy enough, that attitude will come back to bite you—right in the elbows, wrists, and shoulders.

Somewhere along the way, arm training got labeled as fluff. “Curls are for the girls,” and “Real lifters don’t train arms.” But here’s the truth: the old-school greats—Grimek, Reeves, Park, even early lifters like Hackenschmidt—never skipped direct arm work. They just didn’t make it a spectacle.

Let’s take one focused day a week, just enough to build elbow integrity, tendon strength, and keep the arms strong for the big lifts. Call it the forgotten fifth day—a short, brutal arm and accessory session that plugs the gaps and bulletproofs your pressing and pulling for the long haul. Why the 5th day? Most classic power programs follow a four-day per week structure, one each for the squat, bench press, deadlift, and press.

Somewhere between the high-volume fluff of modern gym culture and the stripped-down minimalism of barbell purists, direct arm work got left behind. That’s a mistake. Because even if your goal is pure strength, not vanity, a little focused attention on your biceps, triceps, and forearms can go a long way in keeping your joints healthy and your lifts moving.

Make no mistake, this is not a “pump day.” Not beach training. Just smart, honest work that supports the big lifts and keeps your body holding up under the bar.

And most importantly, for my in-person clients reading this, this definitely is NOT written in response to you showing up to the gym early for your appointment and catching me halfway through a set of curls!

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Why Direct Arm Work Still Matters

• Elbow and tendon health: Heavy benching and pulling beat up your connective tissue. Some controlled, high-rep curls and extensions help pump blood into the area and keep the tissue strong and resilient.

• Stabilization and control: Bigger arms aren’t just for flexing. Strong triceps = stronger lockouts. Strong biceps = better control on rows and pulls. Forearms and grip? Non-negotiable for deadlifts, carries, and more.

• Volume without the cost: On a recovery day, a short arm session can help you sneak in blood flow and volume without frying your CNS. It’s active recovery with intent.

• Aesthetic balance: Let’s not lie—if you’re walking around with thick traps and a barrel chest but strings for arms, something looks off. The old-timers knew that strength and symmetry mattered.

“If you want to stay in the game for decades, you better learn how to train the small stuff with the same intent as the big lifts.” — Dan John

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What to Do on the Fifth Day

You don’t need machines or cables. All you need is a barbell, some dumbbells, and a place to work. Keep the session brief but tough—30–40 minutes, tops.

Here’s a sample vintage-style Fifth Day session:

The Old-School Arm & Grip Circuit

1A. Barbell Curl – 4 x 8
1B. Close-Grip Bench Press or Dips – 4 x 8

2A. Dumbbell Hammer Curl – 3 x 10–12
2B. Incline Dumbbell Triceps Extension – 3 x 10–12

3A. Reverse Curl – 3 x 15
3B. Wrist Roller / Plate Pinch Carry / Towel Hangs – 3 sets

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What the Old Timers Knew

John McCallum wrote about biceps curls and dips in Keys to Progress like they were just as essential as squats and presses. Steve Reeves, Reg Park, and even Sandow trained arms with discipline and purpose—not as a showpiece, but as support work. They didn’t waste time on fluff, but they didn’t skip the small stuff either.

Even Louie Simmons was known to hammer triceps, grip, and upper back volume on special days between heavy efforts. It wasn’t for the pump—it was part of the system.

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Final Thought

You don’t have to give up your minimalist training to squeeze in one day of direct arm work. You just have to stop pretending that it doesn’t matter. You’re not going to lose your barbell badge of honor by hitting a few curls and pushdowns.

So if you're doing four full-body or upper/lower sessions per week, that fifth day is your opening. Plug the gaps. Strengthen the weak links. Build a pair of arms that do something—not just look the part.

Train heavy. Train smart. And don’t skip the arms.

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I hope you enjoyed this week's article, and as always, stay strong and healthy!