skinny boys with skinny arms

S

slimburnzy

0
:confused: hey guy's im seriously pissed about my arms... ive been lifting heavy weights for over 15 months... and these last few months ive been including alot of dumbell curls and push-ups and all sorts of arm exercizes to try and make them bigger... i just cant seem to get bigger arms... i thought that strength training would have been the best way to get bigger arms

anyhow some help wpuld be appreciated
 
The best way of adding gurth to your arms is to hammer your triceps and also lower reps higher weights. Try doing these....

Triceps

Standing Dumbell French Press 3 x 8
Presdown Machine 3 x 8
Tricep Extension Machine 3 x 8
Tricep Cable Pressdown 3 x 8

Lift as much weight as you can to finish all 3 sets.

Biceps

21's 3 x 21
Barbell Curls 3 x 8
Dumbell Curls 3 x 8
Concentration Curls 3 x 8

Try training your triceps on the same day as your back and your biceps on the same day as your chest or shoulders. Don't train them more than twice a week either.

Try it for a couple of weeks and see how it goes.
 
yeah i will have to try that... my routine consists of me working out almost every day , on some days i just do bench press and push ups only. im not sure if im working out too often but i dont seem to be sore so i cant see how im diong any bad... and i need to do something while im saving up some money to get some more weight for my bar... im currently benching 120 - 130 kg's and i only weigh 70kg's lol
 
jesus man, nice strength lol.

I work out alone in the gym so I have no spotters, so I tend to use machines more than weights incase I hurt myself. I normally lift around 70-80 kg on the machines for 3 x 8.

You could be right about the training every day thing. I would defintely recommend sticking a rest day in between weight training. My routine is like this...

Monday

Back, Triceps & Abs with 25-40 mins cardio (elliptical / static bike)

Tuesday

Cardio Only (elliptical / static bike) for 1 hour (20 mins HIIT or elliptical and 40 slower speeds on bike)

Wednesday

Chest, Shoulders & Abs with 25-40 mins cardio(elliptical / static bike)

Thursday

Cardio Only (elliptical / static bike) for 1 hour (20 mins HIIT or elliptical and 40 slower speeds on bike)

Friday

Biceps & Abs with 25-40 mins cardio (elliptical / static bike)

Weekends

Cardio Only (unless I miss weights for whatever reason during the week)

I also play 2 games of football on a Thursday and swim quite a lot too.

By training like this I find that I get a good all round workout, losing both bf% and weight and gain good strength at the same. Also as I get a days rest in between weights days I find that i'm always good to go and push that bit harder every time.

What's your diet like, do you get plenty of calories and protein? Maybe try some protein shakes or creatine for some extra calroies as they are essntial for getting good mass results.

I hope this helps :D
 
haha yeah it does... i will have to eat more i guess and do some shopping and get some protien drinks , ive got creatine already so ill keep using that.. i definitly need some more mass that might just be my problem to start with. with all your strength traingin how much time do u spend a day on those days that u are using weights?
i guess i only just turned 17 so my body might have some growing to do
 
I roughly spend around 30-35 mins doing weights, but I try to hit them hard with short rest periods in between (around 30-45 seconds). It kinda suits me because I goto the gym before work so I have limited time, and my main aim is getting my bf% down. It almost works a little bit like a cardio session as the sweat is always dripping outta me lol.
 
i guess we got different goals... i got almost zero fat lol and your trying to lose it , i wish i new how to gain weight lol... first thing 2moro im getting me some protien shakes and planning out what im eating for the next week
 
I also need to get more protein into my body.

slimburnzy said:
haha yeah it does... i will have to eat more i guess and do some shopping and get some protien drinks , ive got creatine already so ill keep using that.. i definitly need some more mass that might just be my problem to start with. with all your strength traingin how much time do u spend a day on those days that u are using weights?
i guess i only just turned 17 so my body might have some growing to do
Click to expand...
 
The best way to build up you arms is to lift heavy weights where you do 3 cycles of about 8 times.

Also make sure you are intaking enough protein. Protein is very important.
 
Iffy said:
The best way of adding gurth to your arms is to hammer your triceps
Biceps
21's 3 x 21
Click to expand...

Triceps make up 2/3 of your arm, so if you want bigger arms, you need bigger triceps.

Damn, I almost forgot about 21's, I remember when I used to do them.
 
you have to eat big, to lift big, to get big. simple as diet is the most important thing to training. i'd sooner miss a training session than a meal. Increase your calorie intake and pack on the muscle and fat YES, fat. when your reach your optimum mass then cut back the fat with plenty of cardio. but EATING is the key in all this
 
I was about to mention a little something about, you know...eating, but I thought I'd say it again for reenforcement
 
You must log in or register to reply here.
Back
Top