supermeatheads

[playdisonlyatnight]

already doing the omega 3s (eggs/fish/supplementing with fish oil)

havent tried green tea dont think ill bother.

as for scrapping it after a couple weeks i think it takes more time for the brain to undergo ketogenesis so i figure i might as well stick it out. too bad im natural though.

knucks what is your diet and how long u been on keto?

im only doing 2-3 days cardio for a few weeks then eventually 6-7 days a week

[Oxy.]

i've been doing weight curls with 10lb weights for a few weeks now off & on. i started out doing 20 reps, then bumped it up to 30 reps, and i do this about 3-4 times a week. i'm wondering, what's the next step? should i increase my weight or just increase the amount of reps i'm doing? i'm trying to get larger arms and i don't know where to go from what i'm doing as of now.

[CUTUP]

^ Your reps are too high if your trying to put on mass

You should ideally be sitting around 8-12 reps per set, so increase your weight and lower your reps

I noticed you mentioned your doing this off and on, if you really want to illicit change then never drift from your routine. Make a plan and stick to it, as loosing weight and strength happens quickly when you dont train, getting strong and larger takes far more effort and time

Are you doing anything else to balance out your shape? Or are you only aiming for some arm size?

[xh0llyw00dxx]

Also 3-4 times a week is too much to work one muscle group

[Oxy.]

Are you doing anything else to balance out your shape? Or are you only aiming for some arm size?

well i'm riding my bike for cardio, i also do crunches about 2 times a week. other than that, i'm not doing too much. can you tell me what kind of workouts and foods can help me with my arms?

[Oxy.]

Also 3-4 times a week is too much to work one muscle group

how many times should i be working them?

[CUTUP]

You should only hit 1 bodypart per week ( is the general rule) anything above that and unless your sauced to the gills you are overtraining

Workouts for building mass on your arms should be based more on triceps then on biceps. A common misconception for big arms is hitting mostly biceps, when triceps make up two thirds of your arm

Do

Weighted Dips

Tricep Skullcrushers

And

Reverse Bicep curls

Hammer curls

I wouldn't only do arms, as when they begin to grow you will look very unbalanced. If possible at the very least do some circuit training so the rest of your body is somewhat closer in size to your arms

There is no specific foods that will add mass to only your arms, but for overall mass ( healthy lean mass) try

Oatmeal, yams, sweet potatoes,Nutella or peanut butter ( bvery very nutrient dense food) anything whole grain that's unprocessed ( ie bleached white flour)

[Oxy.]

sorry, last question. so, 8-12 reps, how many sets should i be doing?

[IM SOLE CRAZY]

how many times should i be working them?

You want to get bigger arms correct?

I think I have relatively decent arms now, and I guess it comes from me rotating workout programs every 2-3 weeks depending on the intensity of the program.

Hit the bi's from 3 angles, so make sure to change up exercises each time. Don't just do standing curls, switch it up with some concentration curls, or lying curls, then do some incline hammer curls, or body drag curls to get the arms from behind. I recommend Zottman curls, as they seem to be the most bang for the buck IMO.

As for the triceps, make sure to use the heaviest weight that you can handle and do a slow concentric and eccentric movement, tensing the tri's. I would recommend doing lying EZ curl bar extensions, lying dumbbell extensions, decline extensions or anything similar to that. DO NOT DO PRESSDOWNS. Worst exercises ever. Dips are good too but yeah.

I hope that helped.

[xh0llyw00dxx]

You want to get bigger arms correct?

I think I have relatively decent arms now, and I guess it comes from me rotating workout programs every 2-3 weeks depending on the intensity of the program.

Hit the bi's from 3 angles, so make sure to change up exercises each time. Don't just do standing curls, switch it up with some concentration curls, or lying curls, then do some incline hammer curls, or body drag curls to get the arms from behind. I recommend Zottman curls, as they seem to be the most bang for the buck IMO.

As for the triceps, make sure to use the heaviest weight that you can handle and do a slow concentric and eccentric movement, tensing the tri's. I would recommend doing lying EZ curl bar extensions, lying dumbbell extensions, decline extensions or anything similar to that. DO NOT DO PRESSDOWNS. Worst exercises ever. Dips are good too but yeah.

I hope that helped.

Why dont you like pushdowns?

They work the best for me

Extensions hurt my shoulders/back, so I do dips, pushdowns and kickbacks instead

[Mr Calvin Oscar]

Are you trying to sculpt or build?

Also, how heavy are you lifting and how many reps? ( ie 8-10 ect) and do you go to complete failure?

I normally go like this

Bench press 3 sets of 8-10

Incline press 3 sets of 8-10

Flys 3 sets of 8-10

Lower chest 3 sets of 8-10

Dips to burn out

You are hitting a good number of reps, but how you do them ( concentration and rest periods) can make all the difference.

Likewise you have 2 types of muscle fibers, fast twitch and slow twitch. Dependent on the person, the average guy is about %50 each type of fibers. If you are only doing very slow and heavy movements, you are only working the one type of fiber, likewise if you are only doing fast and light movements.

Try and go heavy to start, and allow the last few sets to be quick but controlled.

Hitting both types of fibres will add to your growth, and using "explosive" movements with strengthen your tendons and joints and allow for bigger lifts when you go heavy

Right now, I'm trying to "build" I guess. I'm trying to cut down on BF% right now though, so I'm not eating as much as I was a couple weeks ago and doing more cardio.

Edit: I guess I'm trying to sculpt, then

My target number of reps is between 6-12; I lift as heavy as I can so that my max amount of reps falls in-between that number. I try not to rest too much, usually between 30-45 seconds (closer to 30, though).

Thanks for that information about fibers, too

[IM SOLE CRAZY]

Why dont you like pushdowns?

They work the best for me

Extensions hurt my shoulders/back, so I do dips, pushdowns and kickbacks instead

Are you working out your shoulders and back? What kind of exercises do you do?

If the extensions hurt, check your form and check the weight. They should be working out the tricep only, hence it being an isolation exercise.

Why don't I like pushdowns? Because I'm not a weight guru myself, I read plenty of articles and experiment a ton. I've done pushdowns and extensions and the latter is a MUCH better exercise.

Every kid I see in my gym doing pushdowns has no muscle and they are usually beginners. Don't do it, it does not do much for yoru triceps. As for kickbacks, its a girls exercise. Seriously, just youtube it and tell me what you see.

But if you need any more advice just ask....

[xh0llyw00dxx]

Are you working out your shoulders and back? What kind of exercises do you do?

If the extensions hurt, check your form and check the weight. They should be working out the tricep only, hence it being an isolation exercise.

Why don't I like pushdowns? Because I'm not a weight guru myself, I read plenty of articles and experiment a ton. I've done pushdowns and extensions and the latter is a MUCH better exercise.

Every kid I see in my gym doing pushdowns has no muscle and they are usually beginners. Don't do it, it does not do much for yoru triceps. As for kickbacks, its a girls exercise. Seriously, just youtube it and tell me what you see.

But if you need any more advice just ask....

I have scoliosis so by back/shoulderblades get fucked by weird things, like extensions. This is why I stick with the other stuff. Guess that's just my problem though, not a general truth

[mrchariybrown]

weighted dips, seated overhead db extensions, and skullcrushers are my tricep exercises of choice.

I've tried them all and those are the ones that have gotten my triceps the strongest and biggest.

[knucks]

I've found that you can "cheat" a lot with weighted dips.

They've gotten me stronger, but definitely have not added size to my arms.

I feel fucking weak.

385x2 lowbar beltless squat yesterday. Hips aren't feeling too strong.

At least 225 feels easy as fuck and I'm thinking bout hitting it for 40-50 in a week or two for the heck of it.

[playdisonlyatnight]

man my deadlift has been fucked for awhile now.

normally i max out around 365lb (for like 5 reps) but for the past month or two ive only been deadlifting every couple workouts and i can only hit 225 before i need straps and can barely do sets of 315

[CUTUP]

sorry, last question. so, 8-12 reps, how many sets should i be doing?

3 sets per excersise is generally the norm

[Oxy.]

I've found that you can "cheat" a lot with weighted dips.

They've gotten me stronger, but definitely have not added size to my arms.

this is the problem i'm having. i'm definitely getting stronger, but my arms aren't gaining any size. fuck is wrong with my genes?

[CUTUP]

this is the problem i'm having. i'm definitely getting stronger, but my arms aren't gaining any size. fuck is wrong with my genes?

If you are working them out 3 times a week, you are overtraining them. You arent giving them enough time to re-coperate before hitting them again. And going high on the rep count will also hamper your goal of getting thick. Hit them hard and heavy once a week, that will be enough

Diet is number one, and lifting heavy is number 2 when it comes to putting on mass. And doing cardio is also burning up your calories, you have to eat big to get big

How is your diet?

[Oxy.]

If you are working them out 3 times a week, you are overtraining them. You arent giving them enough time to re-coperate before hitting them again. And going high on the rep count will also hamper your goal of getting thick. Hit them hard and heavy once a week, that will be enough

Diet is number one, and lifting heavy is number 2 when it comes to putting on mass. And doing cardio is also burning up your calories, you have to eat big to get big

How is your diet?

my diet is horrible. i eat fast food at least 4/7 times a week. but regardless of what i'm eating, i usually just eat one big meal for the whole day. i also do cardio 4 times every week. riding my bike maybe 2 miles or so.

[sonicvoodoo]

.

Likewise you have 2 types of muscle fibers, fast twitch and slow twitch. Dependent on the person, the average guy is about %50 each type of fibers. If you are only doing very slow and heavy movements, you are only working the one type of fiber, likewise if you are only doing fast and light movements.

plyometrics are the best way to train fast twitch/white fibers

also, heavy/low reps build muscle strength

lighter/high reps build muscle endurance

both components, strength & endurance, are important. particularly in athletic performance.

[CUTUP]

my diet is horrible. i eat fast food at least 4/7 times a week. but regardless of what i'm eating, i usually just eat one big meal for the whole day. i also do cardio 4 times every week. riding my bike maybe 2 miles or so.

Thats your problem ^

Fast food has nothing but shit in it, almost no nutritional value at all in most of it, its nothing but hollow calories.

And eating one big meal for the day is also bad, it spikes your insulin through the roof and gives you huge fat and water retention.

You should really be having 4-5 smaller meals spread out throughout the day, and you have to cut down on the fast food, its complete garbage.

You will never grow and I mean never unless your diet changes. You could train for 3 hours a day 7 days a week and you wont bulk up on one meal of crap a day.

And Sonic has a great point, plyometrics is fantastic for training fast twitch fibers ( I should have mentioned it)

[IM SOLE CRAZY]

Wow Oxy what are you doing?! Why are you eating like shit and expecting to grow?!

[Oxy.]

^ yeah, it's sad. my mom is a horrible cook, so i prefer to eat out (very big problem). also, i have no clue of exactly what i should be eating. generally, i know vegetables - meats - dairy - fruits, but i need something more specific than that. maybe names of foods from each group.

and thanks a lot for the information you guys have given me. this is what i've retained:

Increase weight

lower reps (8-12)

One time a week.

Switch workouts every week.

3 sets

Eat big to get big (reduce cardio)

Weighted dips

Tricep skull crushers

Reverse bicep curls

Hammer curls

Body drag curls

Plyometrics

Heavy/low reps build muscle size

Lighter/high reps build muscle endurance

Eat 4-5 smaller meals a day

so should i just be doing dips 1st week, switch to tricep skull crushers, and so on? and also, what else should i be targeting during my week? basically i need someone to plan my workout for me.

[IM SOLE CRAZY]

Ah....

I'll show you which workouts I use....this is the only guy I trust tbh. He is very informative....

But it depends on your goals. If you're bulking then this is good, if you are cutting...not so much.

I do this workout for two weeks...

http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/the_shotgun_method

Then I switch to this one(Mass and Muscularity) for three weeks as a form of decompression...

http://www.bodybuilding.com/fun/all_season_fat_loss_muscle_gain_program.htm

[Oxy.]

^ thanks, i'll probably follow suit then. hey quick question, will steak & potatoes help a lot with the bulking process? a lot of my friends tell me it works.

[sonicvoodoo]

heavy close grip bench ------> triceps size

[IM SOLE CRAZY]

Steak and potatoes will most def help. Make it lean steak and sweet potatoes though.

[raWorkshop]

Oxy. fix your diet (protein, veggies, whole grains, non-saturated fats, lots of all of these) and hop on the Starting Strength routine. Once you build up a base layer of core muscles ( >6 months) you can switch to a more body building type shits but yeah, this program is great.

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1241051567&sr=8-1

[CUTUP]

http://www.t-nation.com/free_online_...shotgun_method

I like that shotgun routine, but I think reps 6 and lower may cause him to injure himself, as I dint think his joints and tendons are mature enough to take that kind of abuse IMO. I would get a decent base before doing that

Very well written article though, the guy knows his stuff

Steak in abundance will not be a good thing, lean chicken, lean beef ( as already mentioned) and oatmeal for breakfast will help you out. As will brown rice, yams, and sweet potatoes...