Building mass on biceps and upper body. Help would be awesome.

  • bonifaciot8

    Posts: 38

    Nov 29, 2011 1:54 AM GMT
    hey boys, i have been following the realjock workout regimens for 2 years now and it has altered my body significantly.. however

    i want to put on mass bulk on biceps, sholdures and chest. do u guys have any reccommendations of what can help?

    wether its food, supplements, workouts, or anything.

    thanks fellas

    -tom

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    Nov 29, 2011 1:57 AM GMT
    Steroids, HGH, and implants.

    Or just good old fashioned patience, while doing what you've been doing.

    icon_biggrin.gif
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    Nov 29, 2011 5:50 AM GMT
    Before ereaching for the chemical supps (and those do have their place), make sure you are avoiding repetitious workouts (same exercies and sets eevry week). Focus on heavy weight at low reps and mix this on other weeks with fairly heavy weight at higher reps (to keep your endurance built, which really helps when you do real heavy weight at low reps). Make sure you are doing ecercises that build both the primary muscles and the stabilizer muscles as well...(i.e. both B/B and D/B work) and that you are hitting the muscle in various ways (upper chest, outer chest, front mid and read delts, traps and so forth. Biggest thing is to keep the body confused so it has to continue to adapt. As for the fod, keep the eating as clean as possible (i.e. avoid the McDonald's level crap) and make sure you are actually eating enough calories and protein. THis is pretty general since I dont' know much about your current routine and diet, but hopefully it will point you in the right dierction.
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    Nov 29, 2011 5:54 AM GMT
    Do a five-by-fives at the end of your bicep work-out!

    Basically. . . .
    Take the bar that is not straight and get on one of the seats that has a pad for you to do bicep curls with free-weights.
    Load up two tens and a five on each side.
    Do five reps.
    Drop the fives on each side.
    Do five more reps.
    Drop a ten on each side.
    Five more reps.
    Drop the last two tens.
    Ten reps with a wide grip.
    Ten reps with a close grip.

    What makes these work (for me at least) is you literally cannot rest between sets, drop the weights as quickly as possible and go into your next set, really shouldn't be more than 5-10 seconds.

    Do it three times, and feel the burn.
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    Nov 29, 2011 6:02 AM GMT
    protein
    carbs
    water

    bench press
    deadlift
    squats

    kthnx
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    Nov 29, 2011 7:47 AM GMT
    Well first of all you're not going to get anywhere in terms of size if you don't increase your intake of calories/protein to your diet.

    In terms of working out, try to get the most out of your routine by doing as many compound exercises as possible (vs isolation), that way you're working more than one body group at a time. Incline dumb bell presses, barbell bench presses, barbell shoulder presses, pull ups (in a variety of different grips), deadlifts, squats, etc...
  • dc415

    Posts: 255

    Nov 29, 2011 8:34 AM GMT
    adam228 saidprotein
    carbs
    water

    bench press
    deadlift
    squats

    kthnx


    add to that overhead press (*not* good to only bench press all the time)

    pullups and chinups will give you bigger arms

    and if you're gonna do curls, straight bar is more effective than those "ez-curl" bars
  • bonifaciot8

    Posts: 38

    Nov 29, 2011 11:17 PM GMT
    7Famark saidDo a five-by-fives at the end of your bicep work-out!

    Basically. . . .
    Take the bar that is not straight and get on one of the seats that has a pad for you to do bicep curls with free-weights.
    Load up two tens and a five on each side.
    Do five reps.
    Drop the fives on each side.
    Do five more reps.
    Drop a ten on each side.
    Five more reps.
    Drop the last two tens.
    Ten reps with a wide grip.
    Ten reps with a close grip.

    What makes these work (for me at least) is you literally cannot rest between sets, drop the weights as quickly as possible and go into your next set, really shouldn't be more than 5-10 seconds.

    Do it three times, and feel the burn.


    that sounds good, has it been working for you?

    cause i following the workouts on this website, which are intense and random to keep your body from reaching that peak.
  • bonifaciot8

    Posts: 38

    Nov 29, 2011 11:19 PM GMT
    MuscledHorse saidBefore ereaching for the chemical supps (and those do have their place), make sure you are avoiding repetitious workouts (same exercies and sets eevry week). Focus on heavy weight at low reps and mix this on other weeks with fairly heavy weight at higher reps (to keep your endurance built, which really helps when you do real heavy weight at low reps). Make sure you are doing ecercises that build both the primary muscles and the stabilizer muscles as well...(i.e. both B/B and D/B work) and that you are hitting the muscle in various ways (upper chest, outer chest, front mid and read delts, traps and so forth. Biggest thing is to keep the body confused so it has to continue to adapt. As for the fod, keep the eating as clean as possible (i.e. avoid the McDonald's level crap) and make sure you are actually eating enough calories and protein. THis is pretty general since I dont' know much about your current routine and diet, but hopefully it will point you in the right dierction.


    ya i have been following the website, and they keep every workouts very diverse so i dont think muscle confusion is the probelm.... but thanks for the other tips... anything is appreciated. icon_smile.gif
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    Nov 30, 2011 12:19 AM GMT
    bonifaciot8 said
    MuscledHorse saidBefore ereaching for the chemical supps (and those do have their place), make sure you are avoiding repetitious workouts (same exercies and sets eevry week). Focus on heavy weight at low reps and mix this on other weeks with fairly heavy weight at higher reps (to keep your endurance built, which really helps when you do real heavy weight at low reps). Make sure you are doing ecercises that build both the primary muscles and the stabilizer muscles as well...(i.e. both B/B and D/B work) and that you are hitting the muscle in various ways (upper chest, outer chest, front mid and read delts, traps and so forth. Biggest thing is to keep the body confused so it has to continue to adapt. As for the fod, keep the eating as clean as possible (i.e. avoid the McDonald's level crap) and make sure you are actually eating enough calories and protein. THis is pretty general since I dont' know much about your current routine and diet, but hopefully it will point you in the right dierction.


    ya i have been following the website, and they keep every workouts very diverse so i dont think muscle confusion is the probelm.... but thanks for the other tips... anything is appreciated. icon_smile.gif

    I just looked at the realjock workout plan and I'm not a fan of it. They have about 18 exercises per workout, they want you in the gym 5 days a week, and they also recommend cardio. I guess it would be good for an endomorph who wants to put on some muscle while losing fat, but I don't think it's good for an ectomorph who wants to put on mass. If I followed a schedule like that I'd probably lose a pound every time I stepped foot in the gym. I say aim for about 18 sets per workout and do back/biceps, chest/triceps, shoulders/traps/abs, and legs all on different days. Do less cardio and go from a 5 day split to a 4 day split.
  • bonifaciot8

    Posts: 38

    Nov 30, 2011 1:35 AM GMT
    hey joe 122, do u know any sites or links that offer workouts designed to build mass like you say?
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    Nov 30, 2011 1:59 AM GMT
    bonifaciot8 saidhey joe 122, do u know any sites or links that offer workouts designed to build mass like you say?

    My routine is similar to this.
    http://www.youtube.com/watch?v=xQuTELPpL3k&feature=feedu
    The only difference is I work out chest with triceps and back with biceps, but I'm sure his routine will work as well.
  • DR2K

    Posts: 346

    Nov 30, 2011 2:19 AM GMT
    Basically workout, be patient, and they'll get bigger.
  • bonifaciot8

    Posts: 38

    Dec 01, 2011 1:08 AM GMT
    i'd love to hear if any others have good websites or programs with good workout regimes for this type of advancement...

    let me know.. Thank you
  • bonifaciot8

    Posts: 38

    Dec 05, 2011 5:57 PM GMT
    do u guys use protein? of supplements?