Wanted: Larger arms and Defined Abs

  • Posted by a hidden member.
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    Jul 19, 2011 11:00 PM GMT
    OKAY, I have been working out consistently for 6 month now. I had packed on 40lbs of fat onto my body and have now lost 30 of it.
    I have never had the body shape I really want but have been starting to see results which is awesome, but it's time to step it up a notch.

    Have: Broad chest and toned legs
    Want: Significantly larger arms and a washboard stomach.

    NEED: Advice on what to do to add massif bulk to my arms/shoulders while also developing a washboard stomach.

    How can I keep loosing weight to make my abs more visible if I'm to eat more in order to build muscle?
    What are the best exercises to help build/bulk up my arms??
    How do I recognize if I have plateued and need to change my routine or if I'm just loosing momentum a.k.a being lazy??
    Lastly, I do a full body workout with a fast mile before (hate cardio), is it really better to focus only on specific muscles on alternating days or is a full body workout fine?? (I ask because I have seen the most progress with my full body workout.)

    Any Help/Advice is wanted and needed and appreciated.
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    Jul 20, 2011 5:22 AM GMT
    Concentration Curls. Arnold Presses. ANYTHING with a chin-up bar. My arms are the bane of my existance. Quite strong but slow to grow. I wanna be Spiritreaver when I grow up!!!!!!!

    For abs - side planks, jack knives. Get a Swiss Ball. Do as much as possible with a plate. I have been doing sit-ups on a Swiss Ball and Jack Knives with a ten lb plate and am noticing a difference.

    EAT. a LOT. of CLEAN PROTEIN.

    Everyone will tell you something different so experiment to find what works for you. I got rid of refined sugar (I eat a TON of fruit) and white flour, rice and pasta. I NEVER go hungry. I eat what I want but have gotten to the point that what I want is pretty good.

    Good luck - and keep us posted so we can steal from you!!!
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    Jul 20, 2011 4:08 PM GMT
    Wanted: Larger arms and Defined Abs

    When I first saw that, I thought this was a misplaced craigslist ad. icon_lol.gif
  • Posted by a hidden member.
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    Jul 20, 2011 6:23 PM GMT
    Cash saidConcentration Curls. Arnold Presses. ANYTHING with a chin-up bar. My arms are the bane of my existance. Quite strong but slow to grow. I wanna be Spiritreaver when I grow up!!!!!!!

    For abs - side planks, jack knives. Get a Swiss Ball. Do as much as possible with a plate. I have been doing sit-ups on a Swiss Ball and Jack Knives with a ten lb plate and am noticing a difference.

    EAT. a LOT. of CLEAN PROTEIN.

    Everyone will tell you something different so experiment to find what works for you. I got rid of refined sugar (I eat a TON of fruit) and white flour, rice and pasta. I NEVER go hungry. I eat what I want but have gotten to the point that what I want is pretty good.

    Good luck - and keep us posted so we can steal from you!!!


    Thanks, will do man; now that I have a new phone in the mail I will soon be able to update my frackin' photo's.

    Any suggestion for which are better full body workouts vs. muscle focus training or is that what you meant by concentration curls?

    icon_biggrin.gif

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    Jul 20, 2011 6:28 PM GMT
    I would recommend split days with hybrid cardio days thrown in. Put the most emphasis on exercises such as squats and deadlifts that use multiple groups on your split days and fill out your workouts with the concentrated moves like bicep curls.

    For the cardio do crossfit style high intensity interval/circuit training to burn far while still gaining strength and mass.
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    Jul 20, 2011 9:06 PM GMT
    You have pretty much described my problems and targeting areas. Are you sure you're not my mind-double?? icon_lol.gif
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    Jul 20, 2011 9:12 PM GMT
    cityaznguy saidYou have pretty much described my problems and targeting areas. Are you sure you're not my mind-double?? icon_lol.gif


    I actually have yet to meet a dude on Rj - or anywhere else for that matter - who thinks his arms are big enough or his abs defined enough. icon_lol.gif
  • Lincsbear

    Posts: 2605

    Jul 20, 2011 9:51 PM GMT
    Reduce the fat in your diet,especially saturated animal fats,as men mostly lay this down on their stomachs!Eat about 1.5g/kg. body weight of good quality,lean protein.And do some cardio to strengthen your heart/lungs,etc., and burn off that remaining stomach fat to give you a more toned,muscled look.
    All the best with the training!
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    Jul 21, 2011 12:56 AM GMT
    Cash said
    cityaznguy saidYou have pretty much described my problems and targeting areas. Are you sure you're not my mind-double?? icon_lol.gif


    I actually have yet to meet a dude on Rj - or anywhere else for that matter - who thinks his arms are big enough or his abs defined enough. icon_lol.gif


    This is true, but there are a lot of bodies on this site I wish I had. icon_smile.gif

  • Posted by a hidden member.
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    Jul 21, 2011 12:57 AM GMT
    You and me both, brother. You and me both!
  • Posted by a hidden member.
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    Jul 21, 2011 2:44 AM GMT
    Cash said
    cityaznguy saidYou have pretty much described my problems and targeting areas. Are you sure you're not my mind-double?? icon_lol.gif


    I actually have yet to meet a dude on Rj - or anywhere else for that matter - who thinks his arms are big enough or his abs defined enough. icon_lol.gif


    I'll take Cash's abs, and Spiritreaver's arms. To go please.
  • Posted by a hidden member.
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    Jul 24, 2011 10:05 PM GMT
    i have the same issue. trying to gain bulk in chest/shoulders/arms but still have some visceral fat over my abs. have cut out all carbs except fruits and sweet potatoes, but don't watch fat or dairy. do i need to cut those, too?
  • Spiritreaver

    Posts: 2086

    Jul 24, 2011 10:07 PM GMT
    cityaznguy said
    Cash said
    cityaznguy saidYou have pretty much described my problems and targeting areas. Are you sure you're not my mind-double?? icon_lol.gif


    I actually have yet to meet a dude on Rj - or anywhere else for that matter - who thinks his arms are big enough or his abs defined enough. icon_lol.gif


    I'll take Cash's abs, and Spiritreaver's arms. To go please.
    lol, I am actually pretty damn happy with my arms, sure the could be bigger, but I don't really care myself.

    But yeah, put me into that defined abs crowd. Some day I'll have an awesome stomach, some day...

    *pokes Cash's tummy*