ProjectSwole for big arms?

[z66x]

So I came across this website called ProjectSwole which had a few pages about biceps triceps and back muscles. I looked up on google for the best bicep exercises and this website told me to work my triceps way harder than my biceps since they are 2/3 of my arm for big ass arms and to work my back because it will make my upperbody look better and it also uses the bicep muscles. I was wondering how to construct a good workout routine since I suck at it, and I have basically no idea what I'm doing. If I were to make a workout it would look like this:

Day 1 (Probably Monday) Triceps

Close Grip Bench Press 90lbs 3x8-10
Body Dips 145lbs(My weight) 3x10-15
Skullcrushers (I don't know how much weight I can do for them)

And then I get lost pretty much here I don't even know what to do from there

Day 2 (Wednesday) Back or biceps who knows

Chin ups or pull ups
Barbell Curls
Hammer Curls

Lost again..

I'm hoping that the fact that I'm only 16 years old can provide me with a good excuse for being so bad at this.. I'm only just getting into 'bodybuilding'. I am about 5"11' - 6"0' 145lbs. Sorry for making another thread about this but I just didn't want to post dig I think I made that thread too long ago. If anyone can help it would be greatly appreciated. thanks.

EDIT: oh yeah I'm terrible with bodybuilding terms as well so I have trouble understanding alot of the posts on this forum, I'm trying to learn it all very quickly though..

 

[ExtraMile]

sorry but your never going to have huge arms at 145lbs bodyweight and 5'11. The fastest way for you to gain arm size will be to gain weight over your whole body. That website is right about triceps and back, for big arms you need to hit your tri's hard. Alot of back exercises work your bi's anyway. I dont do any curls anymore but the day after chins and rows my biceps, forearms and lats are always sore as hell, I have gained a bit over 1/8 of an inch since 5 weeks ago when I stopped doing bicep curls. The best exercise for triceps is deep dips in my opinion.

As I said you need to gain some bodyweight, by that I mean add muscle to your entire body making you weigh more, and the quickest way to add alot of bodyweight is to build up your legs, back and chest. This isnt all you will do but your workouts will be focused around those 3 muscle groups as they are the biggest in your body. The second thing you need to do is start eating a diet that will allow you to gain weight, to do this you need to be taking in more calories than you burn in a day. For your bodyweight I would say between 2500 and 3500kcal is a good starting point depending on your bodytype and how clean you can eat. By "clean" I mean the type of calories, clean calories are perfect food sources which your body will use up and fat gain will be minimum, dirty calories are things like macdonalds which yes they do contain protein, fats and carbs but the protein isnt the best cuts of meat, the carbs are mainly fast digesting and the fats are mainly saturated. The only time I would reccomend eating alot of fast food is if your a naturally skinny person and are not managing gain any weight even when you are eating alot of clean calories, so adding fast food into your diet will rapidly boost your calories without having to eat until your sick.

Dont obsess over the amount of calories, protein, carbs and fat you eat every day, but check the backs of the packs and weigh things out in the beginning, after a while you will be able to aproximate portions and you will know roughly what each meal containg, these are the sorts of foods you should be eating and alot of them
chicken breast
potatoes - both red and white
oats
steak
fish
turkey
brown rice and white rice after workouts
cheeses
milk
whole eggs
wholemeal bread
vegetables
fruits
peanut butter
cottage cheese
cook your foods with olive oil or grapeseed oil instead of vegetable oil
yams

there are loads but that is just what i came up with off the top of my head

Now a good workuot that you could follow and I can think of quickly would be this:

Day 1:

full squats, 5 x 5
clean-grip high pulls or bent over rows, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:
incline bench presses, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
deadlifts 5 sets of 5 reps, pyramid up in weight each set
weighted dips, 4 x 8
straight-arm pullovers, 2 x 20

Day 3:
full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible

 

[joe d]

it sounds like your pretty new to lifting. the biggest mistake for a new guy is to try to plan stuff out. eventually you will need to do this to continue to grow but in the beginning leave the thinking to people with experience. ind a simple program and diet to follow. here is one you cant go wrong with. i suggest you follow this training and diet program for your first 3 months.

How to gain muscle mass over the summer with 20 rep squats

you will se that there isnt much direct arm work like you would think you need. its a lot of full body work. it will thicken you up evenly.

before you start you need to learn about proper form (especially on squats). for this i suggest you google search mark rippetoe and watch some of his training video clips. just keep an open mind and really work hard at pushing for the last rep.

 

[JDid23]

don't focus on the small picture (arms). Focus on the big picture (full body development) and big lifts like squats and deadlifts to start.

 

[z66x]

Yeah I do squats but I definitely don't think I do them properly.. I'm almost too scared to look like the skinny guy that I already am you know, the skinny little douchebag who has no idea what he's doing which I probably look like doing half squats hey.. And yeah.. I'm only 16.. Maybe it'll come with filling out but i'm definitely gonna take your guys advice.

 

[JDid23]

Yeah I do squats but I definitely don't think I do them properly.. I'm almost too scared to look like the skinny guy that I already am you know, the skinny little douchebag who has no idea what he's doing which I probably look like doing half squats hey.. And yeah.. I'm only 16.. Maybe it'll come with filling out but i'm definitely gonna take your guys advice.

you look better doing that than machines and loads of curls any day...... if you see someone who looks like they know what they're doing, you can ask them to help you with your squat too.

Also, the fact that you're only 16 puts you way ahead of the game; a lot of guys don't start until much later, so even if you're not lifting a lot, you'll get there eventually and you'll also be there ahead of most guys if you start now

good luck!!!

 

[z66x]

Yeah.. I was doing that 20 rep squat routine for about three weeks saw like 4lbs gain.. I think I need to eat better cause I don't find enough time in the day to eat the right kinds of foods seeing as I have school.. And the situps I need an alternative because I just keep going forever.. I used to do 300 sit ups every night before bed when I was just starting at working out (so I thought just busting out 300 pushups and situps would work)

 

[ExtraMile]

do hanging leg raises then or the ab wheel

 

[leeroy4820]

get a weight for you sit ups and put it on your chest and then do the exercise

 

[JDid23]

Yeah.. I was doing that 20 rep squat routine for about three weeks saw like 4lbs gain.. I think I need to eat better cause I don't find enough time in the day to eat the right kinds of foods seeing as I have school.. And the situps I need an alternative because I just keep going forever.. I used to do 300 sit ups every night before bed when I was just starting at working out (so I thought just busting out 300 pushups and situps would work)

dude that's great!!! Keep this up and go to the diet section if you have any questions regarding your diet. You can carry around almonds, cheese sticks, peanut butter, and all sorts of other protein throughout the day.