I wanna get bigger arms

[Turd Ferguson]

I am kinda limited now with the exercises I can do. My bench is at the wifes and I really dont have a place in my townhome for it. I am considering joining a gym but now sure if I can afford it yet.

I have been pretty impressed with my results in the last 6 months. I've lost almost 20 lbs and have more definition that I have ever in my life.

My problem is that I have really long bicepts and they just don't look really big.

I have been doing upper body 3 times a week. I only have a curl bar, so my routine is

30 push ups
35 sit ups
25 curls with 40 lbs
20 military presses

I get this 3 times, sometimes 4

I do lower body
30 squats
30 lunges
leg lifts
sitting with my back on the wall in a squat for as long as I can stand it

I am going to start running with that too.

I know this is a week workout, does anyone have any suggestions? I want my arms to look like you JH, even though you juiced you freakin cheater!

What should I do about diet. I pretty much eat what I want never crazy about sweets or over eat. I drink soda, and beer just about every weekend. What do I need to do to get to my goal weight of 190 and be buff? I am 203 right now and 6'1".

Any help or suggestions appriciated!

 

[jh1]

I am kinda limited now with the exercises I can do. My bench is at the wifes and I really dont have a place in my townhome for it. I am considering joining a gym but now sure if I can afford it yet.

I have been pretty impressed with my results in the last 6 months. I've lost almost 20 lbs and have more definition that I have ever in my life.

My problem is that I have really long bicepts and they just don't look really big.

I have been doing upper body 3 times a week. I only have a curl bar, so my routine is

30 push ups
35 sit ups
25 curls with 40 lbs
20 military presses

I get this 3 times, sometimes 4

I do lower body
30 squats
30 lunges
leg lifts
sitting with my back on the wall in a squat for as long as I can stand it

I am going to start running with that too.

I know this is a week workout, does anyone have any suggestions? I want my arms to look like you JH, even though you juiced you freakin cheater!

What should I do about diet. I pretty much eat what I want never crazy about sweets or over eat. I drink soda, and beer just about every weekend. What do I need to do to get to my goal weight of 190 and be buff? I am 203 right now and 6'1".

Any help or suggestions appriciated!

Carpe Diem Mother Fucker.



Long bodied bicepts is a blessing. Trust me...

You need to reduce your reps and increase your weight.

So... do 4-7 reps in a set, and increase the weight. With your last set going all the way to fatigue of the muscle - you should barely be able to finish your last rep - if at all.

More weight = more muscle. Keep uping the weight, never stay at the same weight / rep count.

 

[Turd Ferguson]

Long bodied bicepts is a blessing. Trust me...

You need to reduce your reps and increase your weight.

So... do 4-7 reps in a set, and increase the weight. With your last set going all the way to fatigue of the muscle - you should barely be able to finish your last rep - if at all.

More weight = more muscle. Keep uping the weight, never stay at the same weight / rep count.

How many sets? as many as I can? Shoot I guess I gotta get more weight or go to the x's and get my shit back

 

[jh1]

Yeah... go get ur shit from your ex's.

For biceps - obviously you cannot just build up your bi's - If I were doing a three day split like you - I'd do 2 sets of 4-7 reps 2 days one week, and one day the next with the other days being 1 set of 4-7 reps with heavier weight.

I am not a training expert, and you may even want to repost this in the training forum, there is some good knowledge up there.

But... for the day with two sets - pick two different excercises - like curl bar, then move to a more concentrated excercise like preacher curls until fatigued.

On the day with only one set for your bi's use more weight, because you want to fatigue the muscle with just that one set.

That's what works for me...

 

[Turd Ferguson]

Yeah... go get ur shit from your ex's.

For biceps - obviously you cannot just build up your bi's - If I were doing a three day split like you - I'd do 2 sets of 4-7 reps 2 days one week, and one day the next with the other days being 1 set of 4-7 reps with heavier weight.

I am not a training expert, and you may even want to repost this in the training forum, there is some good knowledge up there.

But... for the day with two sets - pick two different excercises - like curl bar, then move to a more concentrated excercise like preacher curls until fatigued.

On the day with only one set for your bi's use more weight, because you want to fatigue the muscle with just that one set.


That's what works for me...

Dude you got to be kidding? 2 sets only. Thats hardly a workout. how much weight do you do with the curls. I just called the Arnold rec center and they will give me 6 months for 120$. How freaking good is that?

 

[digimon7068]

mine are kinda long and stringy (i wear an 18-36 dress shirt) and i've blown them up ok http://www.elitefitness.com/forum/showpost.php?p=6906096&postcount=15. . .i agree with jh. . .no substitute for heavy weight as far as exercises are concerned, the ones that have worked best for me are:

1. standing barbell curls,
2. preacher curls,
3. hammer curls and
4. pullups (yeah. . .it's a back exercise but i do a bunch of them and they've definitely helped the cause).

i had little shittin' arms when i was a kid and it always kinda bugged me. . .

 

[Turd Ferguson]

mine are kinda long and stringy (i wear an 18-36 dress shirt) and i've blown them up ok http://www.elitefitness.com/forum/showpost.php?p=6906096&postcount=15. . .i agree with jh. . .no substitute for heavy weight as far as exercises are concerned, the ones that have worked best for me are:

1. standing barbell curls,
2. preacher curls,
3. hammer curls and
4. pullups (yeah. . .it's a back exercise but i do a bunch of them and they've definitely helped the cause).

i had little shittin' arms when i was a kid and it always kinda bugged me. . .

Right on thanks. They definately look big in your pic and your back is ripped. So do you do all of those in one sitting with a ton of weight? Like JH1 said 2 sets? how much weight do you do?

 

[jh1]

HEAVY WEIGHT

Number of sets can be variable... but keep it sort of low... different amounts work for different people, but the same rule applies to all. Heavy Weights = Bigger Muscles.

You definetly want to be on 4-7 reps per set, how many sets can be a little more individual... I suggest two for your bi's and see how that works out... if you start getting pumps and seeing some good results, work in that day with only one set and heavier weights.


As far as it 'hardly being a workout' .. keep saying that after you've fatigued your bi's COMPLETELY... CANNOT finish the rep with heavy weights with only 2 sets of 4-7 reps...

Two days later you won't want to move your arms, the good pain will be so bad...

You come on here and let me know what you think then...

 

[Turd Ferguson]

all right my brotha.

 

[jh1]

BTW - Do you have G-baby on the juice yet... ?