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Weight training
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Reply 40
18
JasonN
I do my arms seperately.
My arm Routine:
4 sets CGBP (close grip bench press) - 8,7,6,5 reps
4 sets skullcrushers - 8,8,6,6 reps
3 sets Dips - 10,8,4
3 sets Barbell curls - 8,8,8
2 sets Dumbell curls - 8,8
1 set hammer curls - 8
2 sets preacher curls - 8,6
Something like that should help your arms grow some.
My arm Routine:
4 sets CGBP (close grip bench press) - 8,7,6,5 reps
4 sets skullcrushers - 8,8,6,6 reps
3 sets Dips - 10,8,4
3 sets Barbell curls - 8,8,8
2 sets Dumbell curls - 8,8
1 set hammer curls - 8
2 sets preacher curls - 8,6
Something like that should help your arms grow some.
Will that routine get me the arms on the first page? without sups?
Reply 41
17
Dream Theater
Will that routine get me the arms on the first page? without sups?
Quite an intensive routine just for arms seems like, oh well.
Supps are just there to aid you with your diet, eat well and you shouldnt need them, protein is the key.
Reply 42
18
Markus
Quite an intensive routine just for arms seems like, oh well.
Supps are just there to aid you with your diet, eat well and you shouldnt need them, protein is the key.
Supps are just there to aid you with your diet, eat well and you shouldnt need them, protein is the key.
But the thing is how much protien? It has to be above GDA by a long way I'd presume.
Reply 43
17
Isnt it something like 2g of protein for every kg you weigh? Its something like that (thats a day) - i think.
Reply 44
Ok, first of all I acknowldge that there are people immensly more knowledgable in this field here, but below is my view of the situation:
1. If you can hit your upper body for that duration over however many days a week you can't be exerting yourself very much at all and the musculature wont be overloaded a sufficent amount to provide the gains your'e looking for.
2. Why not limit your upper body to 2 days max hitting it with flat/incline/decline bench press, flyes, chinups, skullcrushers, arnie press, military press and curls in your reppetoire and mix them around weekly. have a specific leg day with calf raises, squats, static lunges and deadlifts. if you want a full body hitter go for a clean and jerk.
3. Depending on your frame wouldnt those guys arms look ridiculous If you didnt have the full physique to match them?
1. If you can hit your upper body for that duration over however many days a week you can't be exerting yourself very much at all and the musculature wont be overloaded a sufficent amount to provide the gains your'e looking for.
2. Why not limit your upper body to 2 days max hitting it with flat/incline/decline bench press, flyes, chinups, skullcrushers, arnie press, military press and curls in your reppetoire and mix them around weekly. have a specific leg day with calf raises, squats, static lunges and deadlifts. if you want a full body hitter go for a clean and jerk.
3. Depending on your frame wouldnt those guys arms look ridiculous If you didnt have the full physique to match them?
Reply 45
Dream Theater
I used to train very regularly; Almost everyday for about 1.5 hours specifically training my arms and upper torso. I then stopped for about a month and have recently started again using the same weights I used a month ago. What I have noticed is that my arms dont hurt in the morning as they used to when started training for the first time. Is this because the muscle I had built already exists and no new muscle is being built?
PLEASE NOTE: I don't have the time right now to read all the replies to this post.
Anyhows:
Firstly, a weight lifting exercise should take no longer than 75 minutes, or else you'll start being contra-productive. (Always take an intake of nutritients within one hour after the turn, preferably 30 minutes. If your intentions are to gain weight, i.e. you're underfed, you should have an intake of around 20% proteins, and 60% carbonhydrates, the rest could be whatever that's healthy. If your intentions is to combine muscle growth with weight loss, you need to change your schedule to that you include fitness training - then have an intake of around 80% proteins.)
Also on the matter of time, you shouldn't over exercise, this is also contra-productive. You'd be way better off exercising 4-5 times a week than 7 times a week. It is not during your exercise that your muscles grow - it's mainly during your sleep and rest.
This leads me into the three "laws" of physical training: 1. exercise, 2. sleep, 3. food. They're equally important, depending on your current physique etc. they could vary in importance. E.g. for myself, intending to gain weight, food is probably the single most important factor.
Secondly, as I assume your intentions are to build muscles, and not only a little (unnoticable) but much (noticable), you really should consider training more that upper torso and your arms. Sooner or later your physique will be out of proportions, unhealthy and... to be frank... look silly. And, in fact, exercising the lower parts of your body will increase the muscle growth in your upper body. Remember, when exercising you'll release growth hormons, this, of course, also applies to the major parts which you've neglected.
Furthermore, onto the question of sore muscles or not. It has been the traditional thought that stretching can affect such things - however, recent research has indicated that the traditional view is wrong. To an extent, stretching more or less only has the effect of increased movement in the joints etc.
Anyhows, sore muscles is not, and I stress not necessarily, a proof of exercise. You cannot, and should not, draw any conclusions from this phenomena. Too sore muscles could, however, indicate that you're not eating properly.
Muscle growth can be inhibited of various reasons, as I've already touched upon a few are sleep, rest and food. But it could of course also be that you're not exercising properly. I would really much recommend that you start reading more about physical training, start visiting some weight lifting forums etc. Talk to the personell at the gym perhaps? Get a decent schedule.
The best proof that you're improving your muscles is that you can lift more and more. In the beginning you shall see enormous increases, however, as time goes by the increments will be smaller and smaller.
Reply 46
arktos
Depending on your frame wouldnt those guys arms look ridiculous If you didnt have the full physique to match them?
this guy seems to think it looks pretty hot http://media.bodybuildingpro.com/synthol/13.jpg
Reply 47
1
rock_eleven
this guy seems to think it looks pretty hot http://media.bodybuildingpro.com/synthol/13.jpg
haha. if you think that's bad, check out greg valentino. he's a complete moron.
Reply 48
bis432
haha. if you think that's bad, check out greg valentino. he's a complete moron.
lol, is he even aware there are other parts of his body?
Reply 49
1
Spoiler
doesn't look like it...
i've put it in a spoiler for those of you who have recently eaten.
look at his shoulder and forearm, and the long head of his tri looks bigger than his thick skull! pathetic.
Reply 50
17
bis432
doesn't look like it...
i've put it in a spoiler for those of you who have recently eaten.
look at his shoulder and forearm, and the long head of his tri looks bigger than his thick skull! pathetic.
Spoiler
doesn't look like it...
i've put it in a spoiler for those of you who have recently eaten.
look at his shoulder and forearm, and the long head of his tri looks bigger than his thick skull! pathetic.
lol that is really nasty.
Reply 51
1
Markus
lol that is really nasty.
funniest thing is i've seen pictures of him curling 20lbs and struggling.
and look how pathetic his forearms are. synthol is a bad bad thing.
Reply 52
17
bis432
funniest thing is i've seen pictures of him curling 20lbs and struggling.
and look how pathetic his forearms are. synthol is a bad bad thing.
funniest thing is i've seen pictures of him curling 20lbs and struggling.
and look how pathetic his forearms are. synthol is a bad bad thing.
Yeah i know, i was about to comment on his forearms, bloody hell, i think its about time he started on the wrist curls.
Its disappoint how he doesnt go the full mile, hes got it in him, from the looks of the rest of his arms
Reply 53
Markus
hes got it in him, from the looks of the rest of his arms
all that he's got in him is synthol dude. Its an inert oil injected into the muscle, enlarging it. He didnt get arms like that just from training
Reply 54
17
rock_eleven
all that he's got in him is synthol dude. Its an inert oil injected into the muscle, enlarging it. He didnt get arms like that just from training
Ah, he has synthol, ok ok, fair enough mate
Reply 55
Markus
Ah, he has synthol, ok ok, fair enough mate
? Are u just saying "ok I didnt realise, its synthol"... or is there something else implied instead
Reply 56
17
rock_eleven
? Are u just saying "ok I didnt realise, its synthol"... or is there something else implied instead
No, i didnt realise, i didnt read Bis's post properly.
Reply 57
17
Who gives a **** about synthol, really?
Reply 58
1
yeah i didn't make myself too clear. he injects himself with ****** oils, pretty much only in his bi's and tri's, as well as steroids. the rest of his body is completely crap. arms like that without synthol is impossible.
Reply 59
18
For forearms whats the best exercise using dumbells?
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