Need bodybuilding advice

D

de anna

0
I need advice on building muscle. I lost 133lbs through changing the way I eat and exercise, so now I'm concentrating on bodybuilding. I want to be an awsome female bodybuilder! I've been at it for 6 months now and can see changes, but I want to have more muscle in my arms. I've heard you can't spot train, is this true? What advice does anyone have for increasing my upper body strength?
Also, any suggestions on how many muscle parts you should train per day? I usually only do 2, 4 different moves/machines each, 15 reps each, using heavest weight I can handle. Please help!
 
Well done on your weight loss, thats amazing!

As for strength training, you can definitely spot train for muscle growth. Train your arms only, and you'll build the arms.

The variety in programs is huge, some programs focus on splitting workouts by different body parts each day i.e Day 1: Back & Biceps; Day 2: Chest & Triceps etc. Other programs split by the type of exercise, i.e Push/Pull. Other programs focus on compound lifts only (lifts that work multiple body parts) like the bench press, squats, power cleans etc, this is the approach i'd recommend for absolute beginners and is the approach I took. In order to have success you need to follow a regimented program and stick with it, progressing slowly.

There are tonnes of different programs, you just have to find one that fits into your lifestyle and that you enjoy.

Starting Strength is a great book to get you into it, 3 days a week, focussing on total body compound lift workouts.

If its upper body strength you want, bench press is key in my opinion, military pressing would be 2nd. Then there are your obvious arm specific exercises like curls, tricep extensions etc.

Enjoy.
 
Thank u so much for the reply. I need advice! Here is my workout schedule, u tell me if it looks ok:
Sunday - back, shoulders, tris, bis
Monday - legs, 60 minute carido
Tuesday - bis, tris, 60 minute carido
Wed - 60 minute carido, open
Thursday - legs, chest abs
Friday - bis, tris, 60 minute carido
Saturday - make up day

I have to stick in carido cause I still have 30lbs to loose & Im trying to include arms 3x a week.
Is this too much? I've been doing this schedule for awhile and the progress is slow. How long
do u think it will take to see a big difference??
 
You must log in or register to reply here.
Back
Top