Best Way to get good arms and a pack??

[maxpayne]

Hi,

I have been working out for some time, but seem to get no where. I do around 100 sit ups every night, and do around 30 curls every night. I feel that my body gets quite tense, and my arms are pumping out quite a bit. By the next day, its all worn off, my muscle hasnt gone bigger in any way, and my pack is no way near coming out. I have done this for 3 months, and no progress. I do it almost every night, but this has started to take the mick.

How do you people work on your arms, and how do u get a six pack and good bulky shoulders???

[ultraman8]

sounds like your either training too much (no rest), not eating enouhg, or training wrongly.
you have to eat tons to get bulky, but you'll probably get bulky all over....
do you goto a gym? or have free weights at home?

bulky shoulder exercises - miltary press (anterial deltoid) , laterail raise (medial deltoid)
bigger arms - concentration curls, tricep kicks...skull crusher...dips......

[JoeBAR]

Originally Posted by maxpayne

Hi,


I have been working out for some time, but seem to get no where. I do around 100 sit ups every night, and do around 30 curls every night. I feel that my body gets quite tense, and my arms are pumping out quite a bit. By the next day, its all worn off, my muscle hasnt gone bigger in any way, and my pack is no way near coming out. I have done this for 3 months, and no progress. I do it almost every night, but this has started to take the mick.

How do you people work on your arms, and how do u get a six pack and good bulky shoulders???

1) Big Arms Howto:

Your arms are proportional to your lean mass. If you want your arms to grow 1", you have to grow your body by 15 lbs of lean mass. Time to eat (not junk) quality and quantity (3500 calories you eat and don't burn = 1 lbs on), try a rate of 1lb / week, or even every 2 weeks to start with, AND Exercise: Row, Deadlift, Clean, Squat, Bench... The arms WILL follow.

2) Defined Abs Howto:

You abs definition is proportional to your body fat. You can't see your abs much above 13% bodyfat, which means you need to drop below 10% to really look like a bodybuilder. Competition people are around 5%. Head off to the diet section for further info.

3) Conclusion:

My answers look too simple? They are. They are simple in words, much harder to achieve . Your 2 goals are difficult to achieve at the same time. Bulking phases usually increase one's BF, though it's possible to keep it under tight control. Konwledge is power. Nobody can give you THE solution in a post. I laid down the basics. This forum, and its various section has EVERYTHING you need. Time for a browse and a read.

Good Luck!

[Gedeon]

Its all in the dieting for the abs my friend. You probably have abs already you just can't see them because of your body fat percentage. You can do situps until the cows come home but you still wont be able to see your abs unless you follow the correct diet. As Joe said above read the forums you'll find a wealth of information. Good luck.

[Insex]

Originally Posted by maxpayne

How do you people work on your arms, and how do u get a six pack and good bulky shoulders???

For Arms - Barbell Curls (go heavy, if you're able to do 30 repetitions in a row, then the weight is too light), Dumbbell Curls (again, go heavy), Pull-ups (this exercise is great for training the back and the forearms), Close-grip Bench, Dips, Skull Crushers, and Kickbacks.

For Abs - Jogging, Sprinting, Crunches, Reverse Crunches, Hanging Leg Raises, Oblique Crunches, Oblique Twists, Bridges.

For Shoulders - Bench Press, Incline Press, Decline Press, Shoulder Press (behind and front), Arnolds, Front Raises, Lateral Raises, Behind Raises, Shrugs, and Rotator Cuff Exercises.

[maxpayne]

k cool thanks

I wanted to ask, is there any way to get rid of fat around theighs/ass?

[JoeBAR]

Originally Posted by maxpayne

k cool thanks

I wanted to ask, is there any way to get rid of fat around theighs/ass?

You can't target fat loss, you can only lose overall fat, and keep on loosing until the one that bothers you decide to disappear. Usually, you won't have much to worry about below 10% bf... Advice on fat loss already given -> see abs . There are plenty info in the nutrition section if you want a 'cutting' cycle.

[maxpayne]

Hi again,

Ok ive been training for about 3 weeks now, my arms and pack came out on the a few days after i started training, but it stayed to that position ever since.. I do training on 3 evenings b4 going to bed, but arms stay the same, pack still light.(probably getting self obsessed lol)

This is my regular days work:

Wake Up: 10pm

Breakfast: Cornflakes, Freshly squeezed juice from carrots,red apples and bananas, sometimes have a fried egg or omlet.

Lunch: Chapatties and indian dish(mostly chicken or lamb with potatoes)and a banana or mango or red water mellon after.

Dinner: Same as above...

Indian dishes are common for me for dinners and lunch because i am indian myself :P

Training:
Mondays: Barbell Curls, Dumbbell Curls, Skull Crushers, Kickbacks
Wednesdays: Bench Press, Shrugs, Lateral Raises.
Fridays:Sit ups, Oblique Situps, Reverse Crunches.

1/2 hour training on Mondays, Wednesdays and Fridays.


Sleep - 11pm ->10am

How much im lifting:
Dumbell: 6.8kg per dumbell. 25-30 repetition until my arm because my arms just wear out
Barbell:18kg, doing 20 for bench press and any other training related to the barbell. Barbell Curls, i can do 5-8 till i get worn out.

For a 5foot 6 guy, is 12 stones heavy, because i do have a bit of a belly :P..also to lose that weight, is it best to do dieting or to get on the treadmill or cycling machine?

thanks for every1s help

[eljamis]

woow 11 hrs sleep!!
Try get up at 6 and run from 630 to 730 that will burn about 600 cal to help you with your overall muscle tone and fat loss.

Those 3 extra hrs of activity per day will also burn some extra cals

Fact is I wish I could sleep more bucause of work and family I must place exersise late or very early and cut into sleep. I get by with about 5 hrs per night.

[maxpayne]

Originally Posted by eljamis

woow 11 hrs sleep!!
Try get up at 6 and run from 630 to 730 that will burn about 600 cal to help you with your overall muscle tone and fat loss.

Those 3 extra hrs of activity per day will also burn some extra cals

Fact is I wish I could sleep more bucause of work and family I must place exersise late or very early and cut into sleep. I get by with about 5 hrs per night.

Ouch, must be quite ruff for you man

How often should i run on the treadmill?

[stephenlavin]

ya ..12 stone is a bit heavy for 5 ft 6"
seems to me you could do all three training sessions in one night buddy.
I mean if you work the chest on one night , why not work the arms on the same night as well and maybe work the shoulders and back on the second night and alternate from then on. You can easily work the abs mon wed and fri no bother at all.
Also i reckon it is a lot easier when you get up in the morning to go for a cycle or a swim instead of a run. You could try that instead. Personally i would prefer to run on the treadmill rather than the road because its easier on the joints.

also i think eljamis is right when he says get up earlier ...your metabolisim slows down with too much sleep and it makes it harder to burn off excess weight

[Italianangel]

To see toned muscles you need to decrease body fat, this means diet adjustments and relative training.
Try doing 500 crunches Twice per week and on another day do some weighted ab exercises for 3-4 sets of 10-20.
Salt and sugary foods will cuase you to look soft and diminish tone so try to eliminate any sugars or salty foods, limit fruits and carbs, concentrating the diet on lean proteins, fibrous green veggies and some oats or yams.

[maxpayne]

Originally Posted by Italianangel

To see toned muscles you need to decrease body fat, this means diet adjustments and relative training.
Try doing 500 crunches Twice per week and on another day do some weighted ab exercises for 3-4 sets of 10-20.
Salt and sugary foods will cuase you to look soft and diminish tone so try to eliminate any sugars or salty foods, limit fruits and carbs, concentrating the diet on lean proteins, fibrous green veggies and some oats or yams.

sweet!

just a bit of a odd question, but would Slim Fast be good to use as a Protien Shake, or use it for dieting?

The formula to use Slimfast is to drink it twice a day, and have something light in the evening, and you will lose weight.

Ingredients are(per 100g)
Protien: 3.5
Carb: 60.1
Of which sugars: 47.5
Fat: 6.6
Of which saturates: 0.8
Fibre: 11.1
Sodium: 0.3

I say this because i live in a kinda rural area, and shops are missions away from where i live, so getting hold of Protien Shakes are a hassle.

[pliny_2001]

I just saw the thread, and there are a few things that I wanted to highlight. First of all, I'm going to guess that you're a younger teen, so I wouldn't recommend heavy weight training. You're 5'6'', 168 lbs (12 stone) - so if you're 15 (it's a guess), then your Body-Mass Index (BMI) is 27.1, which is overweight (you can figure it out more precisely at: http://apps.nccd.cdc.gov/dnpabmi/Res...ext=0&wttext=0 ).

As stated above, in order to show well-defined abs, you need to get your body fat level down to about 10 percent. Like JoeBAR said, it's easy enough to do: just eat a clean, moderate diet and get regular exercise and you'll find that it's healthy to drop 1 or 2 pounds a week (that's for adults, BTW - I figure it's probably similar for adolescents as well). There really aren't any shortcuts.

The process of gaining muscle size needs to be viewed in a time frame much longer than 3 weeks. Assuming you're still 15 though, I wouldn't really recommend that much weight training. Work with your body weight, and slowly start to work to weights. By the time you're 17, you'll be fit enough to tear the weight room apart.

Your current workout needs fine-tuning, though. Concentrating on curls and kickbacks really won't help your muscles grow (especially when you're doing 30 reps) - they just don't recruit enough muscle fibers. Also, no one has mentioned that your workout doesn't have any back exercises (working your back is how you actually make your arms grow).

It's difficult to make recommendations without knowing your fitness level, but I'll give you some guidelines (legal disclaimer: see a doctor before beginning a new exercise plan). You should do cardiovascular work 3 times a week. Do an exercise (climbing stairs/riding bikes/jogging/walking up hills/playing basketball) that is sufficient to reach your target heart rate (figure it out on the web) for 20 minutes. On alternate days (up to 2 or 3 times a week)you can do pushups and pullups (5 sets of as many as you can). If you can't do pullups, do barbell rows. Add in some lunges and squats with your bodyweight - do them to exhaustion. Because everyone starts out lifting because they want huge arms, do some 3 sets of curls as well. When you do them, use as much weight as you can that allows you to perform 12 repititions.

Sleep: Even as a teen, 11 hours is insane. Shoot for 9 hours max. Use the extra time for your exercises. Or play X-Box. Or hit on girls. Just get out of bed.

Diet. No need for supplements at a younger age. Slimfast is a meal replacement: I question if it's useful for cutting calories (47.5 g of sugar - may as well just drink soda), useless for weight training (3.5 g of protein). Because you're trying to lose weight, you'll need to eat fewer calories then you are now (but you're a growing adolescent - this isn't the time for you to stop eating or anything). I love Indian food, but it can be a little rich. Try to decrease your ghee intake, and see if you can get a lowfat yogurt. Make your individual meals smaller, and eat more often (3 meals and two snacks is a good place to start). Not really much need to take supplements until you're actually training with heavy weights.

And remember timeframe. There won't be changes immediately, and there won't be large ones in 3 weeks. Don't be discouraged. Instead, just keep adhering to your diet and exercise regimen. You should take measurements when you begin, and take them every 3 months thereafter. Do it for conscientously for 3 months, and you'll be amazed at the changes you can make.


(If you're not a teen, the advice still holds - if you're an adult with a BMI of 27.1 and just starting to lift weights - put them down immediately. Instead, concentrate on general fitness. If you just step into the weight room, you'll be injured inside of a month - everyone's seen it happen a thousand times.)

[Goose102]

Originally Posted by maxpayne

Hi again,

Ok ive been training for about 3 weeks now, my arms and pack came out on the a few days after i started training, but it stayed to that position ever since..

You seem like your expecting results overnight. It takes lots of time and hard work to see results. Don't expect to lift for one week and see major changes already. I wish that were so but sadly, it's not.

[championofnight]

i think i can help u here dude.
u have to EAT. Before really getting into lifting i had a false idea about how much i should eat. i thought if i JUST had enough protein, i would get bigger. I was very wrong. Alot of good fats and carbs are also needed, along with alot of protein.
My suggestion to you is this: Since you are overweight, lose it, then start bulking back up again while lifting.
Its important not to get impatient, and u shouldnt examine yourself that much. Look for monthly gains, not daily.
its also VITAL to recognise that everyguyhas the potential to become buff a mook(not sure if i spelled this rightm but its a new term, i think), this includes obese people. The process just takes longer, all the other things that stand in their way are just their own illusions, which only exist in their mind and no place else.
Dont worry, Arny started out as a little guy...
good luck!

[maxpayne]

K cool thanks for your help people. BTW im 21, not 15

[MuscleGuju117]

Hey Yo I'm Indian too! I have only one bit of advice, I think you should eat 5-6 meals a day and split up your protein intake equally. You need to keep your metabolism consistent and running. Eating 3 x a day is not good cause you'll eat too many calories in one period and your metabolism might slow down. Pack protein bars and shakes for quick snacks. Indian food is a lot of fatt. Stay Away from all the oily shit. Eat all the chicken and lamb you see though