Before anyone starts saying, 'ooh you weakling, I can do 50kgs etc', I am 15 and I am right handed.
Everyone wants bigger biceps, but most cant be bothered to put in the work to do it. I am willing to put in the work.
2 months ago, I started doing weights with dumbbells. (1 bar and some weights) one for each arm.
The bar is 1.75kg, and I have 2, 2.5kgs and 2, 1.25 kg, so all together, it weight about 10kgs
When I started, I could do 15 reps with my left arm, and 20 reps with my right arm before my arms collapse,
These days, I can do 30 reps with my left arm, and 50 reps with my right before my arms collapse.
I have seen a bit of growth in both my biceps, but are there any particular exercises that I could do to push my arms to the limit without 'killing' them.
at the moment, I do about 100 reps each arm altogether in a day.
Is there a particular schedule that I could stick to?
I'm also interested in building-up my shoulders, 'tit-muscles' (don't know what they are called) and my abs.
Any input or tips would be greatly appreciated.
For tiring out the biceps, you could do the superset curls, if you haven't been doing them already.
For this, take slightly lower weight plates on the bar.
Now, lift the bar and curl it up so the bar is at shoulder level.
Start reverse countdown from 6 or 7.
Bring the bar down 90 degrees and before it touches 90 deg, bring it back to the original position.
Repeat the process for rep 5 till rep 1.
Then, without releasing the bar, bring it down at resting position.
Start reverse countdown from 7.
Lift the bar up 90 deg and back.
Repeat till rep 1.
After this, do the entire range of motion (from bottom resting position till shoulder level)
Do this with a reverse countdown of 6 or 7.
So this will make it a superset of 3 range sets.
(This should really tire out your biceps).
Currently, you have been doing reps of 30-50, as you said.
So you've been working pretty hard on the muscle definition/toning.
Now, you should work on bulking...........increase the weights.
Start with 1st set reps of 12-15
2nd set reps of 10-12.
3rd set rep of 8-10.
Also, keep changing your routine sometimes so that your body doesn't get used to it.
Try some different equipment (preacher curls, bicep curl machine, cables etc.)
For shoulders, use the bar for overhead press.
After that, dumbell overhead press, dumbell deltoid rotations (preferably seated), dumbell lateral raises.
Also, you can use the pec deck machine for the shoulders too (reverse shoulder presses.......do this at the end of the shoulder routine)
For abs, do more of cardio (treadmill, cycling, steps etc.) to remove unwanted fat.
And crunches, side crunches, lower-ab leg raises etc. for toning the ab muscles.
P.S.: Avoid doing 'behind-the-neck' shoulder presses or any such 'behind-the-neck' exercises, for that matter. Though you won't be able to make out, they might develop some cervical problems at later age.
ok, thanks, I will most definitely try these out.
In a few days, I'm going to buy 2, 5kg weights, to total 12kgs,
However, should I will still use the 10kgs for my left, until my left can do 50? or should I just use the 12?
The other thing I didn't mention, is that I don't go to a gym, so I don't have or use a pec-deck machine, all i have do to build them is about 50 push ups a day.
I am not familiar with crunches or lower leg ab-raises, so could you please elaborate on these.
I do a lot of running and cycling, so I am slimming down and bulking up well.
Thanks for the assistance.
Here is a thought, If I run/jog to and from school some days, that would help my cardio out quite a wouldn't?
It is about 6kms each way. So 12kms altogether.
Also I play rugby for about an hour everyday.
You mentioned earlier that you can do far more reps with one hand.........try to fix that.
Try using a bar or lift both dumbells together.
Later on, if you use a benchpress or dumbell press, you might have a problem with the balance at higher reps.
Crunches and side-crunches target your front abs and side obliques.
Leg raises target the lower abs.
Simply lie on your back (preferably with your feet locked under a support). Touching the head with the fingers, raise your upper body about 30 degrees (keeping your lower back firm on the ground).
Do as many reps as you can.
Avoid pushing the head, or you might put pressure on the cervical area.
For side crunches, rotate your upper body while lifting up (alternating the movt for left and right).
For leg raises, lie on a bench or some place that you can grasp with your hands above the head.
Now raise both the legs 90 degrees (so that they are perpendicular to your torso).
Then bring them back till they are about 20 degrees above the ground.
Again raise them and repeat this procedure.
Do as many reps as you can.
There is also a popular video on Youtube called '8-minute ab workout' that you can download.
Check it out.
| Battle_Off wrote: |
Here is a thought, If I run/jog to and from school some days, that would help my cardio out quite a wouldn't?
It is about 6kms each way. So 12kms altogether.
Also I play rugby for about an hour everyday. |
Running/jogging to school wouldn't be a good idea, considering you would get worked up from the time you enter school. Its up to you, actually.
Reserve it for a different time, or maybe while returning from school.
Rugby for an hour a day would be pretty much enough physical activity to complement your weights routine.
However, avoid doing too much cardio or it could also use up your muscles in the process. First off let me offer this advice:
You can't build a great house on a bad foundation.. meaning, you want to build your arms up, but concentrating on your biceps will do very little when the rest of your body and core is weak. When working out, the first muscles you want to be working on is your;
External Obliques-These muscles are on the side and front of the abdomen, around your waist.
Internal Obliques-These muscles lie under the external obliques, running in the opposite direction.
Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part of the abs that becomes visible with reduced body fat.
Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back.
Strengthening these muscles will give you better balance, body strength, stamina and boost metabolism.
In my opinion you should always start on the inside of your body and work out. (ie arms last)
but, to answer your question: To build muscle, you want low reps, high weight, to tone your arms, you want high rep low weight.
In a workout, you should do three different exercises, 3 to 4 times, with 5-10 reps per each time. for example.
Exercise 1: Hammer Curls.
5-10 reps.
Exercise 2: Incline dumbbell curls
5-10 reps.
Exercise 3: Concentration curls
5-10 reps.
then repeat 2-3 more times.
and don't forget tuna (anything high in protein) will rebuild your muscles faster, and pineapple juice will help remove the lactic acid (what makes you sore the next day) First off if you want some killer workout information on diet, exercises and what not visit www.t-nation.com.
Second if you want to add size to those biceps and your whole arm add in chin ups and pull ups with those curls!
rmrueger is correct you can't build a great house on a poor foundation, but to build a strong foundation I suggest
DEADLIFTS, and SQUATS, if you go to the t-nation website and search out the "no curl arm workout" there is a great article on how the guys doing deadlifts only compared to the guys doing curls only put on more arms size. Why, because deadlifts cause you to gain muscle over your entire body, and will add huge gains to your lifts!
Also search on "Mastering the Dead Lift" Eric Creassey wrote a killer set of articles on the deadlift and mastering the movement. Believe me, no other exercise will produce as much overall size and strength as it will!
Plenty of great routines, advice, and top notch trainers writing articles that will help you to no end!!
Good luck with your training!
Dave you mentioned abs and obliques and back muscles, how would I build/tone them.
I do a few hundred sit-ups a night, but that's all. What else could I do. I can see my upper abs.
Also you mentioned food, I've been eating peanuts, high in protein, low in Saturated Fat (the bad one), and Nutri Grain for breakfast.
But Im not on a 'diet' as such.
I'll keep the pineapple thing in mind, I do find that If I do a big workout one night, the next day, Im still sore.
Ill do those three exercise named and demonstrated above (those concentration curls are very hard).
| rmrueger wrote: |
First off let me offer this advice:
You can't build a great house on a bad foundation.. meaning, you want to build your arms up, but concentrating on your biceps will do very little when the rest of your body and core is weak. When working out, the first muscles you want to be working on is your;
External Obliques-These muscles are on the side and front of the abdomen, around your waist.
Internal Obliques-These muscles lie under the external obliques, running in the opposite direction.
Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part of the abs that becomes visible with reduced body fat.
Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back.
Strengthening these muscles will give you better balance, body strength, stamina and boost metabolism.
In my opinion you should always start on the inside of your body and work out. (ie arms last)
but, to answer your question: To build muscle, you want low reps, high weight, to tone your arms, you want high rep low weight.
In a workout, you should do three different exercises, 3 to 4 times, with 5-10 reps per each time. for example.
Exercise 1: Hammer Curls.
5-10 reps.
Exercise 2: Incline dumbbell curls
5-10 reps.
Exercise 3: Concentration curls
5-10 reps.
then repeat 2-3 more times.
and don't forget tuna (anything high in protein) will rebuild your muscles faster, and pineapple juice will help remove the lactic acid (what makes you sore the next day) |
Completely agree with you ,mate.
Basic exsercises are the most important to build the foundation.
I would advise to do chin- ups with a straight and reverse grip.After they can be done with some weight on the waist.Reverse grip pumps biceps quite well and chin-ups make back look V-shape.Deadlift is also important as a basic exsercise which makes the back look thicker and massive as well as makes arms stronger.
"Tits" which are pectus muscles can be made with a bench-press.
Good luck!
