jus a comment on bicep growth and a squat question

[x_rated_mo]

Well, i would like biceps to grow, but i was just wondering if it reallyis enough to work them through pull/chin ups, or if i should add a biceps workout in mon-wed-fri full body program.

also, i'd like to tonee/lean the muscle on thighs (so they appear smaller then they appear now)--so if i do squats without much weight, will that help out ?
also interval training(not too intense) i kno it tones n makes leaner muscles but will it increase the size of thighs?
i'm satisfied with strength, i just want to work towards that v-shape look--n i knowat i'm doin with lats and shoulders n i need to kno about legs.

[Boss Man]

Do some kind of Bicep Work. Pull-ups and Chins might help, but they won't be enough I think to do it on it's own.

Also spot reducing is very difficult, so Squatting with lighter weights, probably wouldn't change anything, except you would be stressing the Leg muscle less, and over time, potentially lose some Leg muscle, from not working them as hard.

[swanso5]

for arms to grow eat more...if you ate 2000 cals a day for example and performed heavy squats 2 week and nothing else compared to 2000 cals a day and giving arms their own day in a bodybuilding type program, the first option will provide the bigger arm (and all over) muscles

to tone you need to build muscel than strip the fat away from it which will require to eat at maintenance or below

these are 2 opposite goals so which one would you prefer now??

[x_rated_mo]

i'm not getting the 2 options .. i'd like to both build muscle, and tone (tighten skin) which do you advise for me to do first ?

is the first option to eat 2000 cals (for example) and do week squats with a day dedicated to biceps?

[swanso5]

i would say to keep on your 3 day a week program, increase your wts and eat more which will strip some fat away at the same time..wat is your program like?

[x_rated_mo]

mon- wide grip, shoulders
wed- chest(wts), shoulders
fri- chest(dips, pushups) pull/chin ups

and i do medium intensity interval training on mon and wed, and on friday i do some morning exercise (jog, abs etc.)

saturdays if i feel very energized i'd do some tricking and light cardio on roof, sunday is complete rest
but i'll add in biceps on one of the days
what do u think ?

[swanso5]

something like this would be better i think:

rows
bench
pull ups
shoulder press

have 1 day of 4 x 6 and one day of 3 x 10 doing all the same on the same day or do 2 exercises 4 x 6 then 2 3 x 10 (probably the best option)..if wanting to add arms just do a quick superset or 2 for then

[x_rated_mo]

u mean, do the same exercises on monday wednesday and friday ? (but 2 of em 4x6 and 2 3x10)
and what about the cardio ? i'm also going to do a 15 minute jog followed by 5-10 mins of ab work in the morning before breakfast, and on the 4 days i work out i'm going to run home from the gym .. cuz i herd those r the best 2 times to do cardio for fat loss
and since i wanna build muscle as well as lose weight, do u advise me to purchase protien? and what do u suggest is good for me ?
i would take promax (23g protien per serving) but i cant find it here
thanx !

[swanso5]

for training yes do all the same exercises but different sets/reps every 2nd day...if not eating before morning workouts make sure it's not too intensive as you'll burn muscle for fuel...don't do crunches for abs do various leg raise, twisting and stabilisation variations...a jog home from the gym should be alright again not too intensive unless your fueling (eating) yourself properly...protein shakes are best had straight after training (straight after last rep is better)...on 2nd thought lay off jog home from gym and do sprints 2/week 10 x 100 meters or so with about 20secs rest in between...won't be an all out sprint but about 80%...there's a 1000 protein brands and they're different all over the world...i'd just get the biggest tub you can get for the cheapest price they're all the same anyway