Arms

  • Posted by a hidden member.
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    Nov 04, 2007 4:30 PM GMT
    Hey! I've some questions about the arm muscles.
    My arms are really skinny in comparision with my body icon_confused.gif and i noticed that weeks ago when i started to attend to a gym, the other guys have lean, big and stong arms.
    I don't really want to ask them for hints for arm training there, because i still don't know the people that much (but i'll try to make good friends with them)
    I want to ask if you guys know any good exercises to start with to increase strenght and sizeicon_question.gif
  • Posted by a hidden member.
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    Nov 04, 2007 6:25 PM GMT
    I think you should start with simple dumbell lifting .. not too heavy...
    and some push-ups for the back side muscles of the arms ..
    I'm not an expert ...so why don't you search for arms' workout in the home page of this site?

    It really helps..Good luckicon_smile.gif
  • Posted by a hidden member.
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    Nov 04, 2007 7:30 PM GMT
    Definately a lot of work with dumbells.

    Suggestions:

    Dumbell single arm bench presses.

    Dumbbell Biceps Curls.

    Cable Incline-Bench Tricep Extensions.

    Dumbbell Tricep Extensions.

    Dumbbell Incline Offset-Grip Curls.

    Rope Cable Hammer Curls.

    Towel Inverted Rowing - Lie under a Smith machine or squat rack with your legs straight and a bar set a few inches higher than arm's length. Loop two small towels over the bar, spaced shoulder-width apart. Grab each towel. Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself.
    Using towels challenges your grip, so it also builds your forearms.

    Dumbbell Single-Arm Isometric Curls.

    Pushups.

    Close-Grip Chinups - Chinups work your biceps harder than curls do. Combining the two can be even more effective.

    Good Luck

  • Posted by a hidden member.
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    Nov 04, 2007 8:03 PM GMT
    preacher curls, all the way down (slowly) on every rep.
  • liftordie

    Posts: 823

    Nov 04, 2007 10:16 PM GMT
    hammer curls. alternating dumbbells.
  • Posted by a hidden member.
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    Nov 04, 2007 10:21 PM GMT
    The guy's arms are skinny and you are all giving him suggestions for working his biceps????

    The majority of the mass of your arms should be in your triceps, not your biceps. If you want to see an immediate improvement in the mass of your arms, you have to focus on the triceps... or at least work both.
  • DiverScience

    Posts: 1426

    Nov 04, 2007 10:57 PM GMT
    What Gregstevenstx said.

    Triceps and shoulders for bigger arms. Biceps are really the smallest part of arm bulk.
  • Posted by a hidden member.
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    Nov 05, 2007 9:45 AM GMT
    Thank you all for the help! icon_surprised.gif
    Just one more question, is off-topic though:
    Is it possible to lose fat and gain muscle and keep the same body weight?
  • Posted by a hidden member.
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    Nov 05, 2007 1:46 PM GMT
    Handstand pushups worked wonders for me.....
  • Posted by a hidden member.
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    Nov 05, 2007 2:34 PM GMT
    Yeah it's possible to lose fat and gain muscle and keep the body weight, but lean muscle weights less than fat. Also it takes more energy to maintain, so you have to eat more to maintain it.

    On the funny note, I didn't know tri's were 2/3 of the arm till a year after i started working out haha. Good times icon_smile.gif
  • Posted by a hidden member.
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    Nov 05, 2007 5:20 PM GMT
    But the food can't be very caloric right?
    I guess with time i'll understand and acknowledge how much food i shoul eat, and what kind of food of course icon_razz.gif
  • Posted by a hidden member.
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    Nov 06, 2007 9:37 PM GMT
    Where do you guys come up with some of this crap?

    Respectyourself says, "lean muscle weights less than fat". Nothing could be more inaccurate. Lean muscle weighs way more, any day of the week, than fat. Sheesh.

    Surely, some of your comments bear further research. You make a fool of yourself with saying stuff that's so blatantly false.

    With regard to arm training.
    1. There are a number of good articles here.
    2. Try bodybuilding.com
    3. Google on "build bigger arms."
    4. You need to do a double-contraction exercise like dumbbell incline curls, through a full range of motion to stretch the muscle, and attachments, and to get the full range of motion. A stretched muscle lengthens, the attachments toughen up, and the muscle develops more volume, while becoming less likely to be injured. Never, ever, never, over-stretch, or static stretch a cold muscle. I'm speaking of doing a proper rep, more than anything.
    5. If you study the anatomy of the biceps you'll see part of the function is twisting. Therefore, with a reasonably light weight, you should do twists at the end to "peak" your biceps. That does not mean half reps. The twist comes at the end, in nearly full contraction. For this, do standing hammer curls with a dumbbell, with your elbows behind your midline (I could throw lots of fancy terms at you, but, you wouldn't get it, and I'd have to research them to make sure I was dead on.)
    6. Empower yourself by studying the human machine. What works best for you, may not work for the next guy, therefore, you need to explore for yourself. Laziness is no excuse for ignorance. There are 1000s of articles on line about arm training.
  • Posted by a hidden member.
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    Nov 07, 2007 2:20 AM GMT
    I've found that the hardest part of the arm to develop for me is forearms. On a lot of exercises, they give out before biceps, making it hard to get a good bicep workout with twists as chucky suggests.

    I had to make my own device-- it's a pole with a shoe lace taped to it, and a 25 pound dumbbell on the other end of the shoe lace (make sure it's a strong shoe lace and strong tape).

    I hold the pole with both hands at waist level, and turn the pole so that the shoe lace gradually raises the dumbbell. I use one hand at at time for the motion-- the other just supports the pole.

    After months of trying to work my forearms with just dumbells, I am now seeing immediate improvement.

    Another suggestion I got from RealJock posts is to work on the stabilizing muscles in mu upper back, in order to allow me to do bicep curls with better form. It helps a lot.
  • Posted by a hidden member.
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    Nov 08, 2007 4:41 AM GMT
    Sorry, I stand corrected.....my bad. I didn't review what i wrote. Thanks :-p