about arms

G

gip1984

0
Hi everybody...I started to work out at home few months ago and also thanks guysto your advices I ve learned great stuff!

Now, I m not satisfied with my arms...especially with my inner part. I mean when I turn my arm around I can see there s quite a lot of difference between my forearm and biceps. What can I do? should I work out more my biceps or more my trips?

I work out trceps 1-2 per week ( it depends actually) with those exercises:
Barbell close grip (sometimes coz I don t feel it that much)
pull over
arm extensions

My biceps once per week in this way:
Db curls
sometimes "21"

this is it..
are those exercises good and enough?
What do I have to do to increase my "inner part " of the arm(not forearm)? ( sorry I know it might sound funny!)

I also have a preacher ( I think this is how it s called) that I stopped using coz it worked more for my forearm...is that normal? is the preacher good ? for what?

thanks and sorry for being so long...
 
Personally I only work each muscle once a week...unless I'm cutting and then I do 2 day splits upper/lower body. Anyways, back to the point. Your Tri's are 2/3 of your arm. Working that will give you the most size in your arm by far. Bi's, you guessed it, are 1/3...so do the math.

I'm not sure how long you have been working out, but try to hit all parts of the muscle each time you work them out.

I'm a tri's fanatic...fav part to workout...so I do a lot of stuff (pushdowns, skull crushers, reverse grip extensions, dips, and burnout with drop sets of rope pushdowns)...but I wouldn't suggest all that for you yet.

Tri's
skull crushers
reverse grip extensions
Rope pushdowns
burnout with dips (or you can do them first with a little added weight strapped to you)

Bi's
Standing dumbell curl
Concentration hammer curls
Cable preacher curls
reverse grip EZ bar curls

I've listed 4 exercises in each, but you only do 3 for each muscle group per workout. Rotate it so that you incorporate a new exercise each week if you know what I'm saying. This will keep your muscles guessing.
 
thanks tony I appreciate it...

just, as i work out at home I have just bench,dumbells and barbell...forgot..also a preacher ( I think this is how s called)

can u tell me few exercises with those tools? and what s preacher good for? ( is that small inclined bench where u can work biceps..I suppose..but actually it stressed just my forearms!)
 
if you got a bench and enough weight, id recommend getting deadlifts and maybe some squats (if you got a safe way to do them) they will promote growth in the entire body, ask anyone who is a PT or something like that.
if you only work your arms, you wont get much results.
 
gip1984 said:
thanks tony I appreciate it...

just, as i work out at home I have just bench,dumbells and barbell...forgot..also a preacher ( I think this is how s called)

can u tell me few exercises with those tools? and what s preacher good for? ( is that small inclined bench where u can work biceps..I suppose..but actually it stressed just my forearms!)
Click to expand...

---For Tri's---
Use the Barbell for the Skull crushers
-lay on your back with your arms straight up. Bend a the elbows until the weight comes close to your head and exetend them again. Be careful, once your arms wear out...they will wear out fast...so don't drop the weight on your face. Start off kind of light weight

Use the dumbells for overheard extensions
- simply grab a light weight and extend it over your head like you are stretching and bend at the elbow til you hit 90 degress and extend again. Do these one arm at a time

weighted dips
-grab a chair and the bench. Put your hands on the edge of the bench and put your feel up on the chair. Then simply lower yourself down and back up. You can put weight on your lap depending on how easy it is.

---For Bi's---
Standing barbell curl
-basic movement. you stand...grab the barbell...and curl. enough said

Preacher curl
-i'm sure you are doing them right...but sometimes your body just needs time to adjust to a movement. You can do it with the dumbells or the barbell. I'd start with barbell. Lean over the preacher curl pad and just do a curl, but remember to dig your armpits against the pad to keep you from pulling with your shoulders. Let your arms go almost all the way down. It's important to get a good stretch. Preachers stress your forearms quite a bit, but they also work great for the peak of your bicep

Hammer curls
-sit on the bench with a dumbell in your hand. lean over (using the opposite hand as support against your leg) and place your elbow on the inside of your knee. Now do a sideways curl...meaning do a curl but make sure your palm is facing toward your body the whole time ...switch arms and repeat. These also work forarms, but biceps connect very closely with your forarms so you are going to feel it a lot...dont' worry


You should be pretty good with that.
 
Thank you tony...I ll try this way!
One last thing..I found this exerc called kick back,...any good? It looks quite easy...

To karky:
Yeah, I know to work my whole body..in fact I do 3 days split routine. I also do some squats...I do not do any deadlifts coz I know they have to be made in the proper way otherwise is better not to do them..so for my back I do other stuff like barbell row, db row.. etc..

Plus, does not squat help also to stabilize your core thus your back?
 
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yes it's a good standard exercise too man. For is very easy too...just remember start off slow so you get the feel of the form

Also, listen to Karky. You gotta work your whole body to see the best gains. Working big muscles like legs and back jumpstart your body into building more muscle.
 
It all has to do with genetics, like others said.

It could be that you might not be eating enough, or the right foods. My bicepts also take a long time, but I deal with it, I just work on them a little bit more than other muscles.
 
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