Anyways i was wondering if anyone was able to advise a good routine for me. Im 170 pounds, rather skinny (hardgainer) 6ft 2" and am hoping to really build up arms at the moment. Currently do ez curls and reverse curls, dumbell curls but have no proper routine structured for them. Anyone advise me ??
I heard that the tricep muscle gives the impression of more size to the arms so any ideas on exercises for them ??
P.S: I have access to free weights only, a ez bar, dumbells and a pull up bar.
you got enough equipment to build a monster =) just let me know a little bit about urself...and yes triceps will make your arms look alot bigger...your biceps really arent that big of a muscle
tell me what your main focus is on right now (size or strength)
let me know how many times a week ur willing to work out...
weights u got - dumbbell sizes
total amount of weight in plates u got...(will help with leg workouts)
Ok main focus is size
I have the following weights:
2 x 10 KG plates
6 x 2.5 KG plates
4 x 2.3 KG plates
4 x 1.1KG plates
1 x 2KG small weight
EZ bar can only hold 2 plates each side so a max of 25KG just now. It can support of to 50 KG of weight though so might purchase another 2x 10 KG plates soon.
Im willing to work out 3 times a week as im pretty sure this will be enough however I am willing to mix about routines.
Try this...dont just do the reps...make sure your close to failure at the end of each set...since you dont have alot of weight you might just have to do the exercises a little bit slower than you normally would so that youll have more time under tension making the exercise harder...only take 60 seconds between each set...anyone see any flaws?
not to sound like a complete wanker, but yes, plenty
1 - looking at his picture his posture looks absolutely horrible unless it's the ankle..look at the humchback...in that cse can the chest work, bugger the arms and get a shit load of back work in thre and tons of glutes stuff too
2 - good morning's are a hip dominant movementr so should be done on lowr body days
3 - looking for size nd you have 1 leg day and 2 upper body days? should be other way around if nothing else....
4 - yes his wts aren't enough for a decent workout but jump squats won't build any size...yes they might activate the HTMU's for future progress but not now
5 - 6 x 8 for pull ups and wted? shit i couldn't even do that the fact he's asking for an arm program tells me he'll struggle to do 1 proper rep
just a few things i noticed...you wanna be a PT so hopefully you'll see where i'm coming from here
looking at his picture his posture looks absolutely horrible unless it's the ankle..look at the humchback...in that cse can the chest work, bugger the arms and get a shit load of back work in thre and tons of glutes stuff too
Ok, Firstly, I dont have a hunch back at all it just appears like that in the photo. I am slouching down making back look hunched. I really need to get new pictures up.
Secondly 6x8 weighted pull ups does sound a LOT. I can perform 8 PROPER chin ups using good form before I give out the set. As for pull ups i can do roughly 5 or more using good form at a steady speed.
Thirdly, swanso5 (or anyone ) can you come up with a decent workout routine for me ?? Any help at all will be very appreciated
Finally, just to say thanks for the help so far guys I appreciate it !
best i could think of with the equipment...and to build ARM size like he said he wants...i incorporated lower body just because its stupid to leave it out...if it was program i would have just as much lower as upper but this isnt what he asked for
your right on the good mornings those get the hamstrings alot too...so what exercise should i have put for lower back?
as for the jump squats...i put those on there strictly as a pre-fatige...notice thw words (pre-fatigue) right next to the indication to do 20 reps lol
as for the pullups...those dont have to be weighted if its too heavy for him...guess well just have to work his way up to 8 before adding weight...
well geddes u obviously dont like the routine ive come up with...hopefully someone else can help...good luck
geddes - how heavy are the wts for you that you have? to get big arms you need to increase overall bodywt which comes from deadlifts, squats, lunges, rows, chin ups and shoulder presses, not 20pd curls or extentions
rynuku - it's always best to "under program" if you know what i mean...yes it stupid to leave lower body out, you're correct there...our job is to tell people the best way to do things and obviuosly the best way to get big arms isn't to do endless curling or every 16yr old kid would be built...the lower back querie is the main reason why we should train movements over muscles so there is limited overlap in programming...pre fatigue oisn;t great as it has using less wt for the focus lift then you could handle thus getting sub standard results
any more questions lay them on me this how we learn
before undertaking someone else's program you should try experimenting on your own to see what suits you best. this does not only get you to know and learn a variety of exercises but you are also learning more about your own body. i guess other people making you programs could be a good starting point but don't focus too much on finding the "best" program at this moment because it'll take time for you to learn and get to know your body.
before undertaking someone else's program you should try experimenting on your own to see what suits you best. this does not only get you to know and learn a variety of exercises but you are also learning more about your own body. i guess other people making you programs could be a good starting point but don't focus too much on finding the "best" program at this moment because it'll take time for you to learn and get to know your body.
not a fan really...
most people on here don't know enough about training to make their own programs let alone find out what works for them, hence why they come here
all programs will work for everyone, albeit more better than others, if training and compliance is there
i hate when 16yr olds come on here and say "this is what has worked for me"
what?
a program of bench presses, incline presses, decline preses, bicep curls and 700 crunches each night? sure that will work at 16, will build muscle at that age but for ordinary folk like me and you (a little older, less time etc), well we might as well masturbate cos at least we'd be happy with something as we wouldn't be about our body's
Ok Swanso5 i get what your saying about needing to increase overall bodyweight by performing exercises such as squats, deadlifts, lunges and chin ups etc.. I spose it only makes sense by doing this. Maybe this is where I have went wrong in the past as I know I am a STUPID idiot for doing so but I use to only concentrate on arms !! I never perform squats, deadlifts etc.. I understand by what people say that squats really pack on mass all over your body as they really release all that muscle building hormones and testerone all over your body (unlike doing standard curls would) So I guess I really need to concentrate on these exercises just now and forget about arms for a while. Does this seem logical ?
weights:
2 x 10 KG plates
6 x 2.5 KG plates
4 x 2.3 KG plates
4 x 1.1KG plates
1 x 2KG small weight
EZ bar can only hold 2 plates each side so a max of 25KG just now. It can support of to 50 KG of weight though so might purchase another 2x 10 KG plates soon.
morning weight is 12 stone (168 pounds) just to let you all know.
I am 100% willing to workout now as I am fed up of being skinny !
Cheers for all the help guys !! I look forward to your replies
Geddes, I rarely do curls myself or tricep extensions. Did you know that doing compound excercises like chin-ups, rowing motions, bench presses and military presses will add size to arms and strength. Why do more than that. I've put about 1/2 inch on arms in the last 6 months without curls or extensions.
As for deads, lunges and squats they will add body mass, strength, balance, stability of the lower body and some in the upper as well.
Stretching after workouts will increase flexibilty which can help with agility as well.
By doing intervals instead of steady paced cardio, you can increase your fat burning. Reap the rewards of heart health and lung capacity. And help prevent muscle "shrinkage" that prolonged steady rate cardio can cause.
Oh, and there really is no such thing as a hard gainer. Its all on the what you eat, how you train and how much you rest.
Ok Vamp and Swanso5 I really get what your saying here about these compound exercises. Im thinking of getting a new program put together for them.
how the comparison between the wts you have and how heavy they are for you???
The weights i have right now are challenging enough for me, I mean the 25KG on the EZ bar is enough for squats just now. I will be buying another 2x 10 KG plates in the future when I have gotten stronger. I have never really squatted or deadlifted before, i mean sure i have tried doing it for like 8 reps but never got committed to doing them and putting them into a program. When i did squat with the 25kg I did 8 reps and even that seemed to blast legs and I could still feel them the next day so surely the 25KG is enough for now.
I really need to incorporate these compound exercises into a new fresh workout routine for myself as obiviously what i have been doing in the past has not helped much. So any help putting together a workout routine consisting mainly of compound exercises for me would be greatly appreciated
