i tented to work on my arms so they will be less girlie and dont want go to gym since they are all on steroids (i went for a long time and then quitted).
so any advice would be appreciated. thnx.
so any advice would be appreciated. thnx.
bodybuilding advises?
- Thread starter test84
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Muscle training is not my thing (I would rather be fit than toned), however when weapons training (handgun and the like) holding your arm outstretched and weighted (be it by book or weapon) while watching TV/DVDs...... is a sure fire way to a) arm ache and b) strong arms.
Likewise those hand devices are not bad either and do especially well for forearms in my experience:
Likewise those hand devices are not bad either and do especially well for forearms in my experience:
All you need is a good pair of dumbbells and a couch to do ANYTHING those thousand-dollar machines in the gym can do. Just get a pair. The secret to doing arm reps is doing just a few a day, but with the heaviest weights attached you can possibly lift (it's gotta feel so heavy you'll think your arm is going to snap). Doing 500 reps with some featherweight is just mainly gonna make you fit, not big or strong. If you can do more than 50 reps in a single session, it means your weights are getting too light. Also, let your muscles rest - they get bigger while resting, not during (s)training.
So, biggest weights you can handle without snapping your arms, just a few reps a day, and you don't need anything other than just a pair of adjustable dumbbells and a couch to do any type of exercise, no matter what anyone tells you.
Also, steroids will make your penis fall off in the shower.
So, biggest weights you can handle without snapping your arms, just a few reps a day, and you don't need anything other than just a pair of adjustable dumbbells and a couch to do any type of exercise, no matter what anyone tells you.
Also, steroids will make your penis fall off in the shower.
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Likewise those hand devices are not bad either and do especially well for forearms in my experience:
[title: GRIP MASTER 3000 FTW!!]
Not quite what I was thinking but your idea is definitely the better!
Thnx to all posters!
yeah but i was the only one in that gym who resisted steroids, even the coach suggested me indirectly and he is a merchant of those "stuff".
the problem that turned me down from going to gym was after 6 months, i didn progress, at all.
all the weights remained the same, no changes, no matter how hard. same weights since i was used to record my weights. that really turned me down.
same thing for push ups, my nightmare at dojo.
i exercised everyday but i couldnt pass the first set of 23, then 16 then 13 pushups (in 3 sets, in respect).
what is wrong with my body?
gosh, i was going to that gym in middle of winter in breezing snow and we were like 5 guys there.
and i dont like getting back there since its summer and gym is full of ppl who get there just for summer and its so busy.
Since i have a pair of dumbbells and 4 i think 1KGs, i wondered any effective way to upgrade my arms since i dont like. and i dont mind other parts, my legs are good and my chest not bad, but my hands are not so called girlie but i dont like them to be this way.
another thing about gym is that the program the coach gave me was just one day for arms and 2 other days for legs and chest, which i dont need.
(i know to become a pro bodybuilder you need to balance you body but my goal is not that so i think it will be waste of time getting back there, tell me ur opinions about this too.)
so if ppl would please be more specific in their advises since i'm gonna really practice them in real life. (like what was your way in sets, did u use 3 equal sets or you increased weights in each set, what did you eat,etc.)
yeah but i was the only one in that gym who resisted steroids, even the coach suggested me indirectly and he is a merchant of those "stuff".
the problem that turned me down from going to gym was after 6 months, i didn progress, at all.
all the weights remained the same, no changes, no matter how hard. same weights since i was used to record my weights. that really turned me down.
same thing for push ups, my nightmare at dojo.
i exercised everyday but i couldnt pass the first set of 23, then 16 then 13 pushups (in 3 sets, in respect).
what is wrong with my body?
gosh, i was going to that gym in middle of winter in breezing snow and we were like 5 guys there.
and i dont like getting back there since its summer and gym is full of ppl who get there just for summer and its so busy.
Since i have a pair of dumbbells and 4 i think 1KGs, i wondered any effective way to upgrade my arms since i dont like. and i dont mind other parts, my legs are good and my chest not bad, but my hands are not so called girlie but i dont like them to be this way.
another thing about gym is that the program the coach gave me was just one day for arms and 2 other days for legs and chest, which i dont need.
(i know to become a pro bodybuilder you need to balance you body but my goal is not that so i think it will be waste of time getting back there, tell me ur opinions about this too.)
so if ppl would please be more specific in their advises since i'm gonna really practice them in real life. (like what was your way in sets, did u use 3 equal sets or you increased weights in each set, what did you eat,etc.)
If you want to improve the amounts of push ups you can do you really need to either add extra weight or do pushups all day long! I know it sounds stupid but that's how it is.
Also when you're doing push-ups don't do set amounts. Start doing pushups and stop when your body collapses to the floor, then after a couple of minutes rest tops start the process again. Keep doing it until your arms are literally shaking from lack of strength. You want to work your arms until you literally can't pick up the stylus for you DS! You won't get large muscles (I never did) but you'll gain strength and endurance pretty quickly.
Also if you've got a park near you with a climbing frame (monkey bars!) hang off it (using your hands to hold on) for as long as you can til you actually lose your grip and fall and then rest and do it again. Keep doing it until no amount of rest will give you the strength to hold on again.
If you really want to gain strength and endurance, especially quickly, you have to work yourself til your so tired you can't do anything - and then do it again as soon as you can. It's what I was always taught by my instructors anyway.
I just finished an assignment for uni on strength training and conditioning.
If you really want to build muscle mass but not particularly strength. Do hypertrophy training. For hypertrophy training do enough weight so you can do about 12 reps (8-12 is fine). Do 3-6 sets, probably start out with just 3. The main thing is to only have 60-90 second recovery between each set. It is a lot harder than you think. By doing this it will provoke the muscle to increase in size, you will get a small increase in strength but not too much. Overload the weight (no more than 10%) when you start to get an increase of 2 or more reps in two consecutive training sessions.
Do this for 6 weeks, than do Maximum strength training. This converts the hypertophied muscle to strength. You do this by doing a weight that you can only do 6 or less reps with, i recommend about 5 reps to start with. So it is very high intense. Do about 3 - 5 sets and have FULL (3-5 minute) recovery between sets and exercises. Do maximum strength training for 6 weeks than change back to hypertrophy training.
If you just want to get bigger muscles with no dramatic increase in strength, just do hypertrophy training.
What i pretty much told you is the way that athletes periodize their training for strength.
I do recommend going to the GYM though since they have a much greater variety of equipment to use so you can alternate routines to help keep you motivated. Just for you arms do Bicep concentration Curl, Bicep Hammer Curls, and Normal Bicep curls. Make sure you pay attention to your triceps too though, otherwise they will become unbalanced which impairs performance and increase risk of injury. You need your triceps during biceps curls as it acts as an antagonist muscle. Just do some tricep kickbacks and tricep extensions.
Now, ironically, i have to go hand in my assignment today
EDIT: Make sure you don't work the same muscle more than 3 times per week, it wont have sufficient time to recover and you will start losing the benefits of training.
If you really want to build muscle mass but not particularly strength. Do hypertrophy training. For hypertrophy training do enough weight so you can do about 12 reps (8-12 is fine). Do 3-6 sets, probably start out with just 3. The main thing is to only have 60-90 second recovery between each set. It is a lot harder than you think. By doing this it will provoke the muscle to increase in size, you will get a small increase in strength but not too much. Overload the weight (no more than 10%) when you start to get an increase of 2 or more reps in two consecutive training sessions.
Do this for 6 weeks, than do Maximum strength training. This converts the hypertophied muscle to strength. You do this by doing a weight that you can only do 6 or less reps with, i recommend about 5 reps to start with. So it is very high intense. Do about 3 - 5 sets and have FULL (3-5 minute) recovery between sets and exercises. Do maximum strength training for 6 weeks than change back to hypertrophy training.
If you just want to get bigger muscles with no dramatic increase in strength, just do hypertrophy training.
What i pretty much told you is the way that athletes periodize their training for strength.
I do recommend going to the GYM though since they have a much greater variety of equipment to use so you can alternate routines to help keep you motivated. Just for you arms do Bicep concentration Curl, Bicep Hammer Curls, and Normal Bicep curls. Make sure you pay attention to your triceps too though, otherwise they will become unbalanced which impairs performance and increase risk of injury. You need your triceps during biceps curls as it acts as an antagonist muscle. Just do some tricep kickbacks and tricep extensions.
Now, ironically, i have to go hand in my assignment today
EDIT: Make sure you don't work the same muscle more than 3 times per week, it wont have sufficient time to recover and you will start losing the benefits of training.
Uhm...I don't know if those get superstrong superfast methods work or not since i haven't tried'em but my advice is that you should do it old school. This isn't something that'll just happen in a couple of months, this is a long procedure that'll prolly take...well more time than you would like it too xD
When i started training i first tried to read up on how the body works so I would understand a little more and also figure out what my goal would be with the training, and how i was to achieve that goal. (Well actually my friend did all the reading and later told me but that's not the point
) Anyways my goal was to become slim and a little toned while my friends goal was to become "stronger" and get bigger muscles. So for exampe when i went to the gym and was going to train my tummy, i didn't do the machine with weights, instead i used my own body weight to do situps and different workouts which required no weights and i did many of them in about 2-3 sets. (like 40 crunches times 2-3) or something like that, while my friend used the weights and did a lot less crunches, like only 6 in 2-3 sets, but with very heavy weights. I think thnat sort of training was called explosive trainig or something like that. Now the same principle can be aplied to any musclepart more or less. So as i understand you wanna get bigger arms? Well then you gotta use heavy weights and do a little of them i 2-3 sets. And when doing the slim training thing that i did you can't take big breaks from each set, only little rest, while my friend could rest for like 45sec-1 min or something before begining his next set.
Here are some other good things to know if you're gonna get maximum effect of your training:
Always eat within one hour after you've trained since you need to refill all the recourses you just used up from your body. And i don't mean something from mcdonalds or anything but a homemade meal that includes meat, bread/pasta or something and don't forget your veggies
Oh and drink milk, lotsa milk. Oh and salt is also good, not too much but put a little extra on your meat or something
Oh and if you're gonna do the explosive workouts then don't start with too heavy weights. Only newbs do that and end up hurting themselves in one way or the other without knowing it. Start out with weights which you think is kinda heavy and work your way up, increase the ammount of weight gradually each 2-3 weeks till you come to the heavy weights. Oh and the heavier the weights the more you gotta stick with'em before you can use even heavier ones =P
Always let your body rest. The minimum required time is 48 hours. So that'll be about 3 times of workout in a week. And try to do variations in your workout or else your body will get used to the training and you won't get the full effect. Like try training your legs or whatever in a different way after a week. I ain't saying you shouldn't ever train your legs the same way ever again, all i'm saying is that variation is good
Oh and one other thing that's really important but never gets mentioned is that you gotta remember to breath when doing your excersizes. I always see peeps in the gym becoming all red and blue cuz they always forget to breath
Oh and now to the hardest yet the best advice, stop eating candy and snacks, that includes chips, sweets, cakes, cookies, icecream etc. If you do you'll get your results a lot faster.
Damn this became a real big post, anyways one last thing i wanna say is that you won't see any real big changes in your body untill you've really gotten a lot more muscles, that's how it happened to me atleast. So just stick with it and after a year has past you can look back, i'll garuantee you'll see changes
Good Luck!
Edit: Damn foxtar beat me to it
And seems to know stuff a little more precisesly than me
Aw well
When i started training i first tried to read up on how the body works so I would understand a little more and also figure out what my goal would be with the training, and how i was to achieve that goal. (Well actually my friend did all the reading and later told me but that's not the point
Here are some other good things to know if you're gonna get maximum effect of your training:
Always eat within one hour after you've trained since you need to refill all the recourses you just used up from your body. And i don't mean something from mcdonalds or anything but a homemade meal that includes meat, bread/pasta or something and don't forget your veggies
Oh and if you're gonna do the explosive workouts then don't start with too heavy weights. Only newbs do that and end up hurting themselves in one way or the other without knowing it. Start out with weights which you think is kinda heavy and work your way up, increase the ammount of weight gradually each 2-3 weeks till you come to the heavy weights. Oh and the heavier the weights the more you gotta stick with'em before you can use even heavier ones =P
Always let your body rest. The minimum required time is 48 hours. So that'll be about 3 times of workout in a week. And try to do variations in your workout or else your body will get used to the training and you won't get the full effect. Like try training your legs or whatever in a different way after a week. I ain't saying you shouldn't ever train your legs the same way ever again, all i'm saying is that variation is good
Oh and one other thing that's really important but never gets mentioned is that you gotta remember to breath when doing your excersizes. I always see peeps in the gym becoming all red and blue cuz they always forget to breath
Oh and now to the hardest yet the best advice, stop eating candy and snacks, that includes chips, sweets, cakes, cookies, icecream etc. If you do you'll get your results a lot faster.
Damn this became a real big post, anyways one last thing i wanna say is that you won't see any real big changes in your body untill you've really gotten a lot more muscles, that's how it happened to me atleast. So just stick with it and after a year has past you can look back, i'll garuantee you'll see changes
Edit: Damn foxtar beat me to it
Don't listen to all these mumbojumbers with toothpick arms. What I told ya is the best tactic. Just look at what it did for me;
Test84, something you might want to do is (I think its been metioned before, but whatever
):
Your body gets used to exercise pretty quickly. So if you want to see "buffed up" arms, when you weight lift you'll want to keep putting on a little tiny bit of weight, doing every week 10kgs won't really help that much. So for example:
Week 1: 2 kgs on each arm.
Week 2: 2.5 kgs.
Week 3: 3 kgs
It's important that you start on something light, you don't want to injure yourself!
Your body gets used to exercise pretty quickly. So if you want to see "buffed up" arms, when you weight lift you'll want to keep putting on a little tiny bit of weight, doing every week 10kgs won't really help that much. So for example:
Week 1: 2 kgs on each arm.
Week 2: 2.5 kgs.
Week 3: 3 kgs
It's important that you start on something light, you don't want to injure yourself!
Test84, something you might want to do is (I think its been metioned before, but whatever):
Your body gets used to exercise pretty quickly. So if you want to see "buffed up" arms, when you weight lift you'll want to keep putting on a little tiny bit of weight, doing every week 10kgs won't really help that much. So for example:
Week 1: 2 kgs on each arm.
Week 2: 2.5 kgs.
Week 3: 3 kgs
It's important that you start on something light, you don't want to injure yourself!
Damn, I use 12.5kg dumbells and my arms still aren't buffed up! My bicep/triceps are just average size but the muscle is tight and compact.
You can always do handstand lifts as well. Do a handstand against a wall and do vertical pushups. Remember not to go down so far you can't get back up and fall and snap your neck!
Here's my advice: 200 sit ups continuously, no breaks and 110 push ups, continuously, no breaks.
For push ups, do them nice and proper: Back straight, leg straight, everything straight. The only thing that should be moving are your arms. For each push up, lower yourself until your chin touches the floor, then push yourself back up. Do that for the next 110 times.
For sit ups, pretty self explanatory. If you do these every night, you'll see muscles heading your way.
Note: When bodybuilding, be sure to consume alot of proteins before working out. Also, when you work out, make sure you push your body over the limit with your energy drained. Real training comes when determination and pure human will power you.
For push ups, do them nice and proper: Back straight, leg straight, everything straight. The only thing that should be moving are your arms. For each push up, lower yourself until your chin touches the floor, then push yourself back up. Do that for the next 110 times.
For sit ups, pretty self explanatory. If you do these every night, you'll see muscles heading your way.
Note: When bodybuilding, be sure to consume alot of proteins before working out. Also, when you work out, make sure you push your body over the limit with your energy drained. Real training comes when determination and pure human will power you.
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