bulking up , focus area arms

S

slimburnzy

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hi im not exactly new to weight lifting and exercize but i can never sit on a definite routine or manage to make any new changes.
the 2 main things i want to improve on is bench press, and increasing bicep size.

ive got a high metabolism and i find it hard to put on much weight even though i eat all the time.

any help would be great.:confused:
 
You really should not focus on your biceps. Instead, use a balanced routine which is centered around the core, compound lifts such as squats, deadlifts, chest presses, pullups, etc.

The most likely reason you are not meeting your goals is not the exercises or workout routines....rather it is your caloric intake. The hardest part of packing on muscle for someone who is naturally thin and has a fast metabolism is eating enough.
 
Strout is right. My workout partner is the same way. He has a high metabolism too, and I constantly have to remind him to eat more. He gets consistantly stronger, but doesn't really put on any size. Also, if you want to start putting on weight, you GOTTA do compound lifts. The more muscle you activate the better. Besides, the compound movements hit your larger muscle groups (legs and back) and what better way to put on muscle than to hit the two largest muscles themselves.

If you are really worried about arms though, check out the July issue of Flex Magazine. It's got a crazy arm workout in there. It's been working great for my friend.
 
Haha, dangit XTony:

I was really liking your post until you finished it off with a suggestion to follow an "arm specialization" routine from FLEX magazine!

Recommendations of "magazine workouts" should be the last thing you say to someone who is trying to find their way in the world of weight training, especially to ectomorphs.

Your friend may be experiencing nice gains b/c of your great motivation to eat more, but I doubt it is b/c he is focusing on arms right now and following the FLEX routine. You never know though, each of us is different and respond to different things. I guess what I am trying to say, without being offensive to you is that for the VAST majority of individuals, specialization routines are not the way to go..... success comes from what you said in your post....lifting hard and following a core, compound-exercise based routine.

Steve
 
I was talking bout two different friends Strout. My friend doing the arm workout has been working out for a long but couldnt get his arms to grow at all. My other friend is still a n00b...but he is learning and i tell him that his arms will come in time...haha.

Sorry for the confusion man :)
 
It's also important to work agonistic and antagonistic muscle groups. This means that when the agonist (eg biceps) is contracting the antagonish (triceps in this case) is expanding. If you do biceps you need to triceps so that you don't end up with a muscle imbalance. This applies to all agonistic and antagonistic muscle groups.
 
yeah thanx for the info , ive been eating like crazy lately i just gotta keep it up. ill try and get my hands on a chinup bar if i can. but what are the best compund exercizes that you can do?
 
Squats, deadlifts, barbell rows, leg press, bench press, dips, pull-ups, and chin-ups are all GREAT compound exercises. Doing these should help shock your body into growing some more.
 
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Another reason to be sure to include triceps equally in your arm routine is triceps are 2/3 of the volume of your upper arm, so if you want bigger arms you need to work both biceps and triceps equally.
 
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