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Going to the gym and guns
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Reply 40
*titanium*
Depends how heavy the weights are, if you are not constantly hurting then no it probably isnt. You say you do 45 reps, thats quite high, so 5 times a week should be ok if you doing low intensity.
they never hurt, i'll take it down to 30 reps though
Reply 41
f_debelder
Arms (biceps, triceps and forearms)
Standing dumbell curls-General biceps work!
Preacher curl machine or free bar
Hammer curls
Concentration curls
Arms (biceps, triceps and forearms)
Standing dumbell curls-General biceps work!
Preacher curl machine or free bar
Hammer curls
Concentration curls
i don't see a single tricep exercise there
Reply 42
take a look in the next paragraph in that section 
Reply 43
2
fuglyduckling
Two questions for y'all:
1) Started going to the gym recently for the first time. I'm currently doing just areobic stuff (20 mins running, 20 mins cycling, 12 mins rowing) about 4/5 times a week. Is this enough to make a difference? I'm in ok shape anyway, but I want to get to the point where I have a great base for improving pecs and abs etcet.
2) In two months, I'm going to start doing a few weights for the arms. I don't want to get big to be honest, just to have a fairly decent definition ... once I get that, do I need to do much to keep it - or will just a bit here and there do?
Thanks
1) Started going to the gym recently for the first time. I'm currently doing just areobic stuff (20 mins running, 20 mins cycling, 12 mins rowing) about 4/5 times a week. Is this enough to make a difference? I'm in ok shape anyway, but I want to get to the point where I have a great base for improving pecs and abs etcet.
2) In two months, I'm going to start doing a few weights for the arms. I don't want to get big to be honest, just to have a fairly decent definition ... once I get that, do I need to do much to keep it - or will just a bit here and there do?
Thanks
All you really need for a full body workout are:
Bench press
Deadlifts
Pullups
Squats
Dips
Shoulder press
These are all compound exercises allowing you to go heavy, and use several muscles simultaneously. Make sure you use good form, and slow movement, e.g. 2 seconds lift, 1 seconds pause, and 2 second lowering. If you want, you can throw in some isolation exercises, e.g. bicep curls, french press, lateral raises, kickbacks, etc.
Its unlikely you'll get "big" quickly unless you have been blessed with your genes. Also the only body parts you said you want to improve are abs, chest and arms. If you build these "show off" muscles, ignoring the rest, it will just emphasize your less developed muscles.
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