[quote]samfarkus wrote:
need 3x10 index finger extensions
3x10 pinky lifts
3x10 phalange raises
like 4x a week in addition to the wrist and lower arm workouts… if u really wanna get buff.
[/quote]
Watch out though, this type of training is only for the hardest. this will make you look like a navy seal, you will even grow a wetsuit over your skin.
To prepare for it I’d suggest doing Don Raspberry’s “battle muscles for clown pussies” just to get you in shape for the phalange raises alone.
[quote]Otep wrote:
To everyone: Thanks for your input
While theoretically possible, I doubt that. Here’s why-
1)Your profile still reads you as 103 lbs. While you may just not have updated it in a year, its more likely that you don’t actually lift.
You’re ‘program’ involves nothing but arm movements. You even delineated the difference between ‘upper’ and ‘lower’ arms. Which means you probably don’t have a clue about exercise selection, despite having been on a well-rounded program for more than a year. I don’t buy it.
You haven’t mentioned how much you eat. Which means you haven’t learned anything about this aspect of lifting because you haven’t been trying and probably ALSO haven’t been lifting as you’ve been recommended to.
[/quote]
I havent updated the profile, tnation doesnt run well on my computer so i log on and do what i can before the page says ERROR.
And for #2, Im pretty sure I wrote in the original post that I was making an abdominal workout list and a leg list. I havent started anything new, im still doing bench, squats, military press, and curls. And now my ROTC has me running 1.5 miles every day so go ahead and count that mess in too.
And if you’re wondering why I keep saying thanks instead of getting mad at your comments its because Im trying to learn from everyones input. If you say I dont have a clue about excercise selection then tell me what its suppose to look like. I’m looking for constructive criticism.
Starting at 12 am today I will make a list of everything i drink and eat. It will be UGLY… just SICK. But if thats a step I need to get better results I’ll post it here.
[quote]Medic619 wrote:
I havent updated the profile, tnation doesnt run well on my computer so i log on and do what i can before the page says ERROR.
And for #2, Im pretty sure I wrote in the original post that I was making an abdominal workout list and a leg list. I havent started anything new, im still doing bench, squats, military press, and curls. And now my ROTC has me running 1.5 miles every day so go ahead and count that mess in too.
And if you’re wondering why I keep saying thanks instead of getting mad at your comments its because Im trying to learn from everyones input. If you say I dont have a clue about excercise selection then tell me what its suppose to look like. I’m looking for constructive criticism.
[/quote]
That’s fair. I’ve been having problems with the nation too. And you’re right, it’s an unfair criticism that what you posted is the entirity of your training. It WAS just an arm day. I apologize.
So… under the assumption that you did what Phill recommended last time and have been living off of benching, deadlifting, squats, and pullups, and you have gained a little over ten pounds in a year… I suspect your diet may provide some clues.
[quote]Otep wrote:
Medic619 wrote:
… im still doing bench, squats, military press, and curls…
So… under the assumption that you did what Phill recommended last time and have been living off of benching, deadlifting, squats, and pullups, and you have gained a little over ten pounds in a year… I suspect your diet may provide some clues.
[/quote]
He has not said he does pullups or deadlifts. He hasn’t said he does any pulls of any kind.
[quote]bmitch wrote:
Medic619 wrote:
!!!~HEY~!!!
Brand new profile, and i just checked my weight on a digital scale that read 114.9 lbs. My driving permit says HT 5 6.
CLAP CLAP.
Well yes that is progress 115 is still extremely light… how tall are you?[/quote]
My permit says 5 foot 6 inches… that was 8 months ago so I might be a little taller now.
And to the other posters: As I said before, I dont have anything to do chinups on. I can deadlift a VERY excessive amount of weight compared the amount of weight I can bench.
If it’s nessacary I can check to see what my max is for each (bench, deadlift, curl), but I dont see how that’d help anything?
So far today… I have eaten 2 and 1/2 pieces of bacon, Ritz crackers with peanut butter, and a ham and mayonaise sandwich. And it’s already 3:51 pm in the afternoon.
I had to march in a parade this morning so I put my uniform on and was gone, and then I got home and ate some bacon then went and mowed the front yard. I’m about to go work for my ROTC at a festival here, so I probably wont eat much more for the rest of the day. But REST ASSURED, ANYTHING I eat until 12 am tonight will be posted on here.
UPDATE: 3 large eggs, 2 potatos, pack of ritz crackers (35 to be exact) with some peanut butter, 4 thin slices of ham and mayonaise, and 2 and 1/2 pieces of bacon.
A thread with the word “arm” in it, in the beginner’s forum is not usually a good sign.
Instead of listing food names you should be listing quantities /calories. www.fitday.com is a good site. The reason is you could be eating one cracker or the entire box. Not eating for that long isnt a good idea, especially since it seems you have a tendency to be smaller. People with your bodytype should be eating every 2-3 hours getting atleast 20 grams of protein per meal.
Not sure if you said you would, but following a basic program with compound lifts as the main focus is probably the best idea.
[quote]Defekt wrote:
A thread with the word “arm” in it, in the beginner’s forum is not usually a good sign.
Instead of listing food names you should be listing quantities /calories. www.fitday.com is a good site. The reason is you could be eating one cracker or the entire box. [/quote]
While definitely a good idea, you can usually get a rough macro/calorie count just from a verbal description.
‘a handful of crackers’ = 200-300 kcal
a bottle of coke = 120 kcal
Besides, I think asking newbies to count calories is a little much. Yes, it’s better, but a lot of beginners feel it makes them anorexic if they’re too aware of their diet, I think. Once they stop making beginner gains, yes, it’s necessary, but for many in this forum it’s still a long way off.
Oh, and you’re right on the first point. This guy took a bunch of shit for it on the first page. But he weathered it well. Very well.
Forget your arms. You simply haven’t filled out enough to even CONSIDER emphasising anything on your body. You need basic compound movements, and calories.
3 large eggs
2 potatos
pack of ritz crackers (35 to be exact) with some peanut butter,
4 thin slices of ham and mayonaise,
and 2 and 1/2 pieces of bacon. [/quote]
So it looks like yesterday you got 1060 kcal and 45g of protein.
If that’s what an average day looks like, that would definitely explain why you managed to gain 10lbs in a year on a good program.
Generally, to gain size you generally want to eat 20x your lb bodyweight in calories (2200 for you) and get 1.5-2x your lb bodyweight in protein (155-220). You actually might need a little more on calorie side because your metabolism is SO fast, but 2200 is probably pretty place to start.
So you need to double what you’re eating now. And somehow manage to get more protein.
If I may suggest
Breakfast; 6 large eggs (480 kcal, 48g)
snack- 2 fruits (120kcal, 1g)
Lunch- large sandwich with 8oz meat (or two quarter pounders) (640 kcal, 40g)
snack- 2oz peanuts (320kcal, 16g)
Dinner- 8oz chicken w/ salad + 1/4 cup extra virgin olive oil & vinegar dressing.
(750 kcal, 50g)
For a grand total of about 2200 kcal and 165g protein.
I realize it’s mostly fat. If you want to throw in more carbs, that’s fine. fat is just cheaper to get quality at.
Does this kinda clarify why you might not be gaining?
If you are trying to build larger arms than I suggest doing a little more reading on arm training itself. The plan you have seems a little jumbled. If you want a pure arms workout you need to know more than the exercise. You need to know exercise tempo, number of reps, and any other variations that might help you build for size. However, if you are training for function, then you have to remember that the tempo, number of reps, and those variations that I mentioned earlier all change. so if you are a little more spacific about your intentions, maybe you already were and I missed it, I can give you all the info you need pretty easily.
[quote]Otep wrote:
Does this kinda clarify why you might not be gaining?[/quote]
Good enough. During a typical weekday I eat nachos, a slice of pizza, and drink a powerade for lunch for FIVE days… every day of the week. For breakfast I usually have the schools cereal with milk OR french toast sticks. And dinner… it’s always different.
Would peanut butter and crackers be a good snack to take with me to school?
The jist is that when carbohydrates and fats are both present in large amounts (crackers and PB), it creates a huge insulin spike, which can lead to good growth, but can also lead to fat gain (insulin is a hormone that stores carbs- what you want is for it to store energy as glycogen in muscles, not as extra fat). Smaller, controlled insulin waves are what you’re after for growth. So complex carboydrates, OR fats, combined with protein are optimal.
That said, at 115 lbs, you probably have great insulin sensitivity and don’t need to worry about getting fat. But it never hurts to know more.
So the short answer is, sure. PB on crackers is fine.