small weight system but does the job

F

Frank221

0
i have a wieght system tht is alright i guess....i have my 6 pack down pretty darn good....chest is good as well.....however, i would like my arms to get bigger.....i try to work my bicepts on the chest press...and i do some other exercises but i need to know wut works...i eat right...and get alot of sleep...ive been working out since january of this yr....about 4 to 5 times a week....about 30 to 40 minutes each session...i alternate between legs and upper body....so i would apreciate you guys if u can give me some advise on how to make my arms bigger....thanks a lot :) ill take any advise u guys give me
 
Frank221 said:
i try to work my bicepts on the chest press...
Click to expand...

You may have a hard time working the bi on a push move.

and i do some other exercises but i need to know wut works...i eat right...and get alot of sleep...ive been working out since january of this yr....about 4 to 5 times a week....about 30 to 40 minutes each session...i alternate between legs and upper body....so i would apreciate you guys if u can give me some advise on how to make my arms bigger....thanks a lot :) ill take any advise u guys give me
Click to expand...

Post your diet and routine in detail.
 
Cynic said:
You may have a hard time working the bi on a push move.



Post your diet and routine in detail.
Click to expand...




well lets see....i bench press 140....and i do about 3 or 4 sets....10 to 15 reps each...umm then ill do about 100 or 120 sit ups each day i do a work out....20 to 40 reps each...about 4 or so sets.... i have other exercises for my chest..i forget the name...but i lift around 120 or something... ill do some lifting tht helps my back....then i have a leg press and 1 or 2 other leg exercises...

now i am only 17...soon to be 18....and i have been doing these exercises for months now....and i am skinny...so i see lots of results...which also got me motivated...umm yeh so thts about it...i mean mabye i have the right stuff...i just have to keep working at it...but i just want to see more results..so if u have different exercises feel free to let me in on some...

i try to eat a lot...but i have a really fast metabilism...so i duno...after my workout i have some snacks..like some fruit and other stuff...alright well thts pretty much it...if u recommend i buy anything for more types of exercises, tips will greatly be appreciated..thanks a lot :D
 
If you've been doing them for months, it's time to change it around.

What equipment do you have or have access? Squat rack? Cage? How much weight to you have available?
 
well thts how far ive gotten so far...


umm as far as wieght system goes....this is a pic of it...





i have about 200 lbs total on it i believe..and yes i do try to switch around my exercises around...i try to find exercises that work different muscles so i feel the burn lmao
 
Well, the 'burn' is a fool's goal.

Since you have a lever action multi-station, you'll have to make due. Free weights offer the flex of being able to go from back squats to front squats to sumo squats to hack squats, flat BP to incline BP to decline BP, etc, etc, etc, but you don't have free weights, so lets see what we can do with what you have.

Change the grip width on the presses and pulls. Change the hand orientation if you can.
Try one legged leg presses. Scratch that, it looks like you have a leg extension and leg curl station.
Does it have a shoulder press station where you can rest the bar on your shoulders and squat that?
I don't know what you can do for deadlifts.
 
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