How to make them bigger?

  • Posted by a hidden member.
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    Nov 28, 2010 2:24 AM GMT
    Chest, and Forearms...

    I do push ups everyday, I work out at the gym 4 days a week. Yet the one thing I notice is my chest and forearms need help.

    Can anyone recommend what workouts or routines, I can do to get bigger chest and forearms?

    Thanks...........
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    Nov 28, 2010 4:16 AM GMT
    Ongoing, progressive, resistance, against load with increasing caloric consumption with adequate recovery to facilitate sarcoplasmic hypertrophy.
  • Bunjamon

    Posts: 3161

    Nov 28, 2010 6:16 AM GMT
    Getting a spotter to help you lift heavier and protect you from injury is a good idea, too. I didn't start seeing a lot of growth in my chest until I had someone pushing me to complete that last, nearly impossible rep.
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    Nov 29, 2010 12:49 PM GMT
    For chest and forearms i use resistance cords as well as the usual weight excercises. I love the cords...you can adjust the resistance immediately. They're fairly inexpensive..try them.
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    Dec 19, 2010 4:39 PM GMT
    The thing most neglected is recovery time. It is in recovery that the muscle actually grows.
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    Dec 19, 2010 4:48 PM GMT
    This thread addresses forearms. In there, my post refers to a previous thread, which, in turn, refers to a previous thread.

    http://www.realjock.com/gayforums/1149772/

    Overall, targeted exercises should only be used if you have a good overall program, but still find a part to be lacking. The other point is there is a difference if your goal is bulk as opposed to strength and flexibility. If your goal is strength and flexibility, you can still have good bulk and an excellent physique. A book you might consider is "The New Power Program, Protocols for Maximum Strength" by Dr. Michael Colgan. You can check it out on Amazon and see the reviews.
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    Dec 19, 2010 4:52 PM GMT
    Don't forget to add some cardio exercises that reinforce development of those muscles. Swimming and rowing, for example, will help develop both of those areas while improving your overall health.
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    Dec 19, 2010 6:57 PM GMT
    Using dumbbells more will work your forearms. I always notice my forearms pumped from assisted pull ups and rows.