okk ill try this routine, should i start now? i trained my biceps a few days ago but nothing major, i did a “pump” workout of around 60reps x3sets of single arm cable pull with 2.5kg weight just to get a pump, really hope it works! ill try downing 4 shakes of cyclone lol it tastes lyk shit but i guess u got do it ryt!
[quote]Singhbuilder wrote:
okk ill try this routine, should i start now? i trained my biceps a few days ago but nothing major, i did a “pump” workout of around 60reps x3sets of single arm cable pull with 2.5kg weight just to get a pump, really hope it works! ill try downing 4 shakes of cyclone lol it tastes lyk shit but i guess u got do it ryt![/quote]
It does have a strange after-taste doesnt it. There are cheaper products out there, and with protein, more really is better. 2 shakes a day is not enough for a skinny asian such as yourself!! (you are asian no?)
This program is solid. It is basic, effective, tough, using heavy weights, fatiguing type IIA/B and I fibres if gone past failure with Rest/Pause, Drops, Cheats and forced reps.
If you do not notice much difference in 4 weeks - you really should as long as you EAT ENOUGH, then add in another workout for 2x a week for the last 4 weeks consisting of:
Preacher curls 3x 6-12
Incline DB curls 1x100
On this workout, go to failure on the last set of preacher curls, and no forced/cheaqts or whatever, then the Inc.DB curls - choose 5lb DB’s and do as many reps with good form as possible , if that is less than 100, have a 20 second rest and continue - keep doing this till you reach 100 reps.
After your 8 weeks of biceps training, remove biceps exercises from your workout for 1 week, continue with back exercises etc… then continue as normal there on in.
I do expect that program to do you nicely, it even boarders on overtraining i suspect for your recovery, (your young though so maybe not), and that is why you rest before starting and after.
If you begin to get pain in the elbow when lifting or when not, stop the program and have a couple weeks off training elbow extention or flexion or until pain goes away then start with low weights to build tendon strength up.
I doubt this will happen, especially with good form, but just in case!!
Joe
Thanks Joe! Ill try this program from biceps, and ill report back in 4weeks time to let you know any progress! Look out 4 me again!!
I barely train my biceps, but from hitting my back intesnely, they’re doing just fine. Provided you’re doing basics, chins, rows, deads, and seriously pushing for progress (heavier weights, eating well etc), not only will your back grow, but your bis, forearms, and traps.
Yup thanks for all the help, im going to try the main compound lifts as you more experienced bodybuilders suggest, its a little stupid but all i really want is sleeve stretching arms a big chest, the only time my arms stretch a sleeve is if i tense up but i cant walk on the street tensed up ill look like a robot lol, but im willing to do what is necessary for that, big legs arnt really appealing to me but then ive heard it realises more growth hormone.
Why do i have to take the long way around doing big exercies such as deadlift when teenagers around me have huge arms by just fucking around in the gym with bicep exercises for 40 mins and bench press???
Thats your choice but your not a bodybuilder then. Your just another guy with some muscle in his biceps, and a big chest. This forum is for guys who want the total package. And trust me, if you do get big arms one day and a big chest by doing curls, and bench you will be embarrased when you have on shorts, because your legs will be so small ; )
[quote]triple-10sets wrote:
Thats your choice but your not a bodybuilder then. Your just another guy with some muscle in his biceps, and a big chest. This forum is for guys who want the total package. And trust me, if you do get big arms one day and a big chest by doing curls, and bench you will be embarrased when you have on shorts, because your legs will be so small ; )[/quote]
LOOL true say there, yh ur ryt, those guys probs have sticks for legs haha…
[quote]Singhbuilder wrote:
Yup thanks for all the help, im going to try the main compound lifts as you more experienced bodybuilders suggest, its a little stupid but all i really want is sleeve stretching arms a big chest, the only time my arms stretch a sleeve is if i tense up but i cant walk on the street tensed up ill look like a robot lol, but im willing to do what is necessary for that, big legs arnt really appealing to me but then ive heard it realises more growth hormone.
Why do i have to take the long way around doing big exercies such as deadlift when teenagers around me have huge arms by just fucking around in the gym with bicep exercises for 40 mins and bench press??? [/quote]
Because big Bi’s and a big chest only looks stupid, is NOT bodybuilding, will not get you respect of anyone who is a bodybuilder, and… well, just No.
If you only want that then i suggest you stop using this site, use the program for biceps i gave you and piss off to curl your little weights.
OR concentrate on bringing up your biceps with the program i gave you, whilst training your full body 3 times a week or so, then concentrate on your chest… then the rest! You’ll have big arms, a big chest and you’ll have big everything else - plus if you gotta go toe to toe with one of your peers who just has chest and bi’s then you’ll kick their arse!
Joe
LOL thanks joe, kinda harsh but u speak da truth! My training partner who is one of those chest and bicep guys comments on my body being “good overall but cant beat my biceps and chest” lool thats what he says, however like you guys say, if i told him to show his legs i could break them with a kick lol Altho he luks bigger in a t-shirt than me, i guess hes not a bodybuilder…
Good lad, i meant no offence - and you took none. Good!
Like i said, PM me if you need a hand with summat.
Joe
Thankss! jus done my workout on the new plan, took my protein shake and ate a big meal, we’ll see how it goes!
[quote]Singhbuilder wrote:
Yup thanks for all the help, im going to try the main compound lifts as you more experienced bodybuilders suggest, its a little stupid but all i really want is sleeve stretching arms a big chest, the only time my arms stretch a sleeve is if i tense up but i cant walk on the street tensed up ill look like a robot lol, but im willing to do what is necessary for that, big legs arnt really appealing to me but then ive heard it realises more growth hormone.
Why do i have to take the long way around doing big exercies such as deadlift when teenagers around me have huge arms by just fucking around in the gym with bicep exercises for 40 mins and bench press??? [/quote]
Joe’s got good advice. The thing about this place is that we don’t beat around the bush. We go straight for the jugular. Sometimes too much so, but basically, it’s a rite of passage. I went through it when I joined way back when as well. Those who are “coachable” or don’t have ego problems will wise up and progress eventually (sometimes it’s a painful process for them though). Those who don’t will leave forever to nurse their bruised egos and cry and become laughingstocks (eliteballa anyone?). That being said, you still gotta watch your back here because people have different ways of doing things that work FOR THEM, and maybe or maybe not well for you. Only way to really figure it out is by experimenting, so all the info can get confusing. But the bottom line is just do it, Nike style, and you’ll eventually learn what works for you.
I asked myself the same thing as you when I started. Of course, now I see all the people that had big arms and chests still working out at my gym…and I’m bigger than them. I took the “long way” and it turned out to be the short way to physique transformation. All the other guys I used to look at and be jealous of are still the same size. With a couple of exceptions of people that knew what they were doing and helped me out–those guys are bigger too (but mostly gone now).
There is no shortcut besides good genetics. None. But you can overcome crap genetics with good work ethic and commitment, and a small dose of experimenting with different things (in moderation of course–change everything at once and you won’t know what worked). I know because bad genetics is what I’ve had to battle, and I’m winning. Be a scientist, an artist, and an obsessive laborer all in one.
As far as sleeve stretching biceps and a big chest go, you have to have the back strength to support the heavy weight you want to curl and press. And let’s face it, no one thinks those slouching neanderthals are cool. Especially the ones with toothpick legs. I have actually heard on several occasions women insulting them behind their backs in the gym. No lies. Don’t be ‘that guy’.
Also, while big biceps and chest are awesome, so is a butt that girls want to touch. Sounds a bit ghey maybe when a dude says it, but it’s true nonetheless and I can tell you from experience. I love my squats and deadlifts for that reason among many others :).
Total package pwns chest and arms. It just takes years of consistency. There’s really no way around it. Your goal should be to get as big and strong in every lift you can by college time. You can make SERIOUS gains in high school. You’ll thank me later…much later.
Thats an excellent motivational push and advice, thanks alot Aragon!
Its the morning after the workout I done, I did bent-ver rows normal and reverse grip, bent-leg deadlift and the curls you suggested for biceps. I can say that I feel the “good” pain in my hams, lower back and upper back, but absolutely no feeling in my biceps. Even while doing the straight bar curls with a heavy weight, i had perfect form but felt no pain in my biceps…??
Oh and i had 2 wholemeal toasts chock full of peanut butter and a glass of omega-3 milk at 2am, just felt a bit peckish…
Thats a good meal. I find peanut butter to be almost a staple of my diet. Thank God for George Washington Carver.
Do you train in jeans?
Nah i train in tracksuit bottoms…
Wear shorts, so you have to see your legs. That way you will want to train them.
Great post Aragorn.
[quote]Singhbuilder wrote:
… while doing the straight bar curls with a heavy weight, i had perfect form but felt no pain in my biceps…??[/quote]
Pain is NOT a measure of training success.
BTW learn to spell, not all of us “text speak”!
Best of luck.