How to Build arms and pecs?

  • ekospirit

    Posts: 9

    May 28, 2009 7:08 PM GMT
    Whats the best way to make the pecs, biceps, shoulders, tricepts, and deltoids bigger/more defined? i'm a skinny guy and i'm trying to figure out the best work outs to do with my free weights to help me build more visable muscle
  • TexanMan82

    Posts: 893

    May 28, 2009 7:43 PM GMT
    Lift weights and eat
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    May 28, 2009 7:58 PM GMT
    TexanMan82 saidLift weights and eat


    LOL
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    May 28, 2009 8:02 PM GMT
    Go with heavy enough weights that you can lift about 6-10 reps per set. You should do about 3 sets per exercise. You should also be able to do those reps at a GOOD quality. Try not to give yourself too much rest between sets. You gotta love the burn!

    After you work out, get some protein in your system; preferrably within 30 minutes of your last set. This is when your body will utilize those nutrients best to help repair those muscles. Get AT LEAST one gram of protein per body weight a day. You also want to get some healthy fats and healthy carbs in your body as well as protein. You'll have to gauge yourself how many calories a day you need to build muscle, but with most people it tends to be quite a bit. I take nearly 3000 calories a day and get some nice results; it just depends on your metabolism.
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    May 28, 2009 8:05 PM GMT
    Oh, and on off days be sure to run. HIIT really works for me. I usually go for about 30 minutes.
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    May 28, 2009 8:07 PM GMT
    so creatine is not the best thing to use after..only protein
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    May 28, 2009 8:14 PM GMT
    Ah yeah, I heard creatine is good. I don't use it though. I don't have enough moneyz.
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    May 28, 2009 8:29 PM GMT
    Creatine is good both before and after. Supposedly if you take it before it gives you more energy for better performance, which helps you get bigger. Taken right after, it supposedly makes muscles bigger directly, but I forget how. I think it was mostly about getting water into the muscles. They definitely tell you to drink a lot of water with it, but I think that's to prevent stomach cramps.

    I think it worked for me, haven't taken it in a while, and the one I did, TRAC, they don't make anymore, It was timed released so I took it before and figured it worked after too. Also it didn't require a "loading phase" because of some additive it had.

    Now they make TRAC Extreme, and I resisted while I could still find the old stuff, because the label doesn't say how much creatine is in each serving. Finally trying it now.
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    May 28, 2009 9:31 PM GMT
    practice good form! Shoulder injuries are happening more and more.
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    May 28, 2009 11:47 PM GMT
    Use Lego

    redmanlegoDM2301_468x902.jpg

    Or read one of the other threads about this.
  • DCEric

    Posts: 3713

    May 29, 2009 12:01 AM GMT
    Although I didn't follow it word for word, this book helped me a lot. Someone on here recommended it to me.

    /oh and eat.
    /while doing HIIT
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    May 29, 2009 12:18 AM GMT
    Push-ups, push-ups, push-ups.... all angles... as many reps and sets as you can do... for like an hour with only 45 seconds between sets. And it becomes a good cardio workout too.

    Any guy that's the correct weight for his height and can do 600 pushups in 60 minutes willl have great looking pecs.
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    May 29, 2009 1:05 AM GMT
    DCEric said
    /oh and eat.
    /while doing HIIT


    Wouldn´t you throw up if you did that?
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    May 29, 2009 11:23 AM GMT
    You can hit almost all off those muscles with benchpress, incline press, shoulder press and upright rows. Throw in some standing curls. If you are a beginner and do not know those exercises, email me directly and I will walk you through them. Most are very basic and most guys should do basic exercises anyway. The eating advice is good, but you need to lift first.

    It is like building a brick wall. You can eat all the protein you want but unless you start building the wall, the bricks (protein, food, ect.) will just sit there. Lifting is key, eating is important but secondary.

    But email me directly if you want more detailed info. I will try to answer asap. I have been an unofficial trainer for 25+ years.

    JW
  • UncleverName

    Posts: 741

    May 29, 2009 2:49 PM GMT
    DCEric saidAlthough I didn't follow it word for word, this book helped me a lot. Someone on here recommended it to me.


    Buy this book and read it. It's got some workout plans in it pre-made, that you can start before you finish reading it.

    If not that, go onto bodybuilding.com and find a beginners workout.

    Your question is extremely broad. It sounds like you want to make the upper body muscles bigger/more defined. I'm guessing because they are sexier.

    Because of the broadness of your question, I'm guessing that you aren't working hard enough or consistently enough to see a change. So if you find any workout that you can do hard enough and consistent enough, you should see some positive changes. It probably doesn't matter much which workout you do.

    Also, don't focus on just those muscles. If you do, you will cause all kinds of problems for your self over the next 5 years, because of the imbalances you will create.

    Working on your back and your legs is extremely important. Also, working your legs and back will boost your testosterone (naturally), which will help your body make all of your muscles grow (including your biceps, pecs, shoulders, triceps and deltoids).
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    May 29, 2009 6:31 PM GMT
    Unclever is right about the testosterone increase from doing legs, back, ect., mostly from hard work to the bigger muscle groups. Very good point.

    I got your email. I hope you got my response. Let me know the equipment you have available, bench, ect. I can better respond. If you just have dumbells, you can work with that.

    Good luck, kiddo!
  • DCEric

    Posts: 3713

    May 29, 2009 8:26 PM GMT
    Lostboy said
    DCEric said
    /oh and eat.
    /while doing HIIT


    Wouldn´t you throw up if you did that?


    LOL. Wow, I really missed typed that.
  • ekospirit

    Posts: 9

    Jun 02, 2009 10:37 PM GMT
    UncleverName said
    DCEric saidAlthough I didn't follow it word for word, this book helped me a lot. Someone on here recommended it to me.


    Buy this book and read it. It's got some workout plans in it pre-made, that you can start before you finish reading it.

    If not that, go onto bodybuilding.com and find a beginners workout.

    Your question is extremely broad. It sounds like you want to make the upper body muscles bigger/more defined. I'm guessing because they are sexier.

    Because of the broadness of your question, I'm guessing that you aren't working hard enough or consistently enough to see a change. So if you find any workout that you can do hard enough and consistent enough, you should see some positive changes. It probably doesn't matter much which workout you do.

    Also, don't focus on just those muscles. If you do, you will cause all kinds of problems for your self over the next 5 years, because of the imbalances you will create.

    Working on your back and your legs is extremely important. Also, working your legs and back will boost your testosterone (naturally), which will help your body make all of your muscles grow (including your biceps, pecs, shoulders, triceps and deltoids).


    I've always done great work on the legs and back, its just my body doesn't look balanced because i have heavily muscled legs and a strong back just kinda stick figure arms and only definition in my chest is because of bone structure, i'm a massage therapist so i understand the need for balance in the body and i'm glad you put up the concern, and i work out consistantly just never been good with doing upper body things, thanks to the advice of triggerman i'm starting to feel it more and more each day :-)
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    Jun 02, 2009 10:42 PM GMT
    ekospirit saidWhats the best way to make the pecs, biceps, shoulders, tricepts, and deltoids bigger/more defined? i'm a skinny guy and i'm trying to figure out the best work outs to do with my free weights to help me build more visable muscle


    Squats, and food.
  • MikemikeMike

    Posts: 6932

    Jun 03, 2009 6:42 AM GMT
    Squats are best for lower body!icon_rolleyes.gif
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    Jun 03, 2009 6:57 AM GMT
    thanks guys... Ive been wanting bigger arms and chest too, so thanks for all the advice!
  • TexanMan82

    Posts: 893

    Jun 03, 2009 2:47 PM GMT
    MikemikeMike saidSquats are best for lower body!icon_rolleyes.gif


    I don't know of my sarcasm meter is faulty, but squats are best for your entire body.
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    Sep 24, 2009 4:55 AM GMT
    To know the best work out for six pack ab please visit the below site. They provide a good information and useful tips on the six pack ab.They provide the best exercise for the abs workout.

    The Truth About 6 Pack Abs - 6 pack,abs exercise,fat loss,six pack,6 pack abs,six pack abs loose belly fat,abs workouts
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    Sep 24, 2009 5:08 AM GMT
    You can start with plenty of push ups to build strenght and a base for your upper body, before hitting the machines. icon_wink.gif
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    Sep 26, 2009 2:08 AM GMT
    Rick Storzer is certainly doing something right icon_smile.gif

    087-1