FAO Gym regulars, weight trainers in particular
13 April 2005, 11:17 AM
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FAO Gym regulars, weight trainers in particular
To put it bluntly I want bigger arms, forearms in particular. I have a fast metabolism and have found it very difficult to gain weight all my life. However, I am now happy with my general weight and now want to start toning up. I'm not a gym person and even if I was there isnt one for miles around my patch. My hieght is about 5ft11 and weigh 12 stone exactly.
Anyone got any ideas as to what my best plan of action could/would be? I have a set of dumbells at present only but have no idea about what specific routines I should be doing with them???
Anyone got any ideas as to what my best plan of action could/would be? I have a set of dumbells at present only but have no idea about what specific routines I should be doing with them???
13 April 2005, 11:31 AM
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Only three exercises to be honest;
Reverse curls. Same as regular curls, except with an overhand grip. Not as easy with dumbells as it is with a bar, but can be done.
Hammer curls. Same as regular dumbell curls, but keep your thumb at the top, don't twist your arm round to flex the biceps.
Wrist curls. Easiest at the end of a bench, with your forearms resting on it, then using overhand grip again, curl your wrists up as far as they will go.
Forearms take years to build specifically though. Most blokes with big arms have got them from continual powerlifting, especially deadlifts, but as isolation exercises the above will make some difference. Five or six sets of each, 6 to 8 reps each...
Reverse curls. Same as regular curls, except with an overhand grip. Not as easy with dumbells as it is with a bar, but can be done.
Hammer curls. Same as regular dumbell curls, but keep your thumb at the top, don't twist your arm round to flex the biceps.
Wrist curls. Easiest at the end of a bench, with your forearms resting on it, then using overhand grip again, curl your wrists up as far as they will go.
Forearms take years to build specifically though. Most blokes with big arms have got them from continual powerlifting, especially deadlifts, but as isolation exercises the above will make some difference. Five or six sets of each, 6 to 8 reps each...
13 April 2005, 11:31 AM
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Don't concentrate on just bulking up your arms, you need to do the whole body th stop looking "uneven". But - I find lifting 85% of maximum for 2 sets until failure works wonders for bulking up! Make sure you keep to good form (no using your body to heave a bicep curl up). I find this works for all exercises, but if concentrating on arms, I would go for bicep curls, and possibly dips (with weights) to bulk up the arms.
13 April 2005, 11:34 AM
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Cheers Telboy, should I consider some form of supplement as well? If so would you recommend one?
13 April 2005, 11:38 AM
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Diet's a big part, yes. If you're not going the artificial route, then make sure you're eating enough, with protein a focus. A decent protein supplement (i use Met-RX but there are many) will assist with this. To get big, you have to eat and train big - something to bear in mind. Good luck. 
13 April 2005, 11:38 AM
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Originally Posted by TonyFlow
Don't concentrate on just bulking up your arms, you need to do the whole body th stop looking "uneven". But - I find lifting 85% of maximum for 2 sets until failure works wonders for bulking up! Make sure you keep to good form (no using your body to heave a bicep curl up). I find this works for all exercises, but if concentrating on arms, I would go for bicep curls, and possibly dips (with weights) to bulk up the arms.
13 April 2005, 11:44 AM
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Originally Posted by TelBoy
Only three exercises to be honest;
Reverse curls. Same as regular curls, except with an overhand grip. Not as easy with dumbells as it is with a bar, but can be done.
Hammer curls. Same as regular dumbell curls, but keep your thumb at the top, don't twist your arm round to flex the biceps.
Wrist curls. Easiest at the end of a bench, with your forearms resting on it, then using overhand grip again, curl your wrists up as far as they will go.
Forearms take years to build specifically though. Most blokes with big arms have got them from continual powerlifting, especially deadlifts, but as isolation exercises the above will make some difference. Five or six sets of each, 6 to 8 reps each...
Reverse curls. Same as regular curls, except with an overhand grip. Not as easy with dumbells as it is with a bar, but can be done.
Hammer curls. Same as regular dumbell curls, but keep your thumb at the top, don't twist your arm round to flex the biceps.
Wrist curls. Easiest at the end of a bench, with your forearms resting on it, then using overhand grip again, curl your wrists up as far as they will go.
Forearms take years to build specifically though. Most blokes with big arms have got them from continual powerlifting, especially deadlifts, but as isolation exercises the above will make some difference. Five or six sets of each, 6 to 8 reps each...
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13 April 2005, 11:55 AM
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Originally Posted by Tiggs
3 exercises x 6 sets x 8 reps = 144 reps Thats a lot for dinky forearms!
13 April 2005, 11:55 AM
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Originally Posted by Tiggs
3 exercises x 6 sets x 8 reps = 144 reps Thats a lot for dinky forearms!
5 sets of three exercises for such a small muscle is crazy, you will more likely overtrain, get injured, lose muscle size. Don't forget the forearms are heavily used in all other upper body excercises.
If your geared up to the eyeballs though you can probably get away with doing so much for your forearms
I personally do 1 set of reverse curls and 1 set of wrist curls after training biceps and that seems more than enough for such a small muscle.
Damian.
Last edited by SPEN555; 13 April 2005 at 11:57 AM.
13 April 2005, 12:04 PM
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Yer poofs 
And i'm sure you ALL limit the amount or reps you do on those nice showy biceps too?? No, thought not!! 
If you want forearms, you have to train them. *Very* difficult to overtrain forearms, as you're gripping things all day long. They need shock treatment.
Next?
And i'm sure you ALL limit the amount or reps you do on those nice showy biceps too??
No, thought not!! If you want forearms, you have to train them. *Very* difficult to overtrain forearms, as you're gripping things all day long. They need shock treatment.Next?
13 April 2005, 12:06 PM
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I'm going with your advice TelBoy, makes sense to me.
13 April 2005, 12:18 PM
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Most of the muscle bulk in your arms is in the Triceps, so don't forget to concentrate on those. Simple press-ups are good for adding some bulk. You'll never be Mr Olympia doing just press-ups, but if you do lots of variations (normal, wide, close, for example) and perform them right they will make a difference. If the get too easy put some weights in a rucsac and stick that on your back.
I found pull-ups great for arm strength. Do girlie ones (underhand) to focus on the biceps and proper ones (overhand) to put more stress on the forearms and back.
If you can do 20 slowly, then start adding weight and cut down the reps.
Stefan
I found pull-ups great for arm strength. Do girlie ones (underhand) to focus on the biceps and proper ones (overhand) to put more stress on the forearms and back.
If you can do 20 slowly, then start adding weight and cut down the reps.
Stefan
13 April 2005, 12:22 PM
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Originally Posted by TelBoy
Yer poofs
And i'm sure you ALL limit the amount or reps you do on those nice showy biceps too??
Next?
And i'm sure you ALL limit the amount or reps you do on those nice showy biceps too??
Next?
They should be, biceps is small muscle and a couple of sets of curls is enough..............in fact, if you are doing rows and chins heavy you may not need much direct bicep work at all. (how many curls do male gymnasts do? bet they could bang out some pullups though!)
13 April 2005, 12:55 PM
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just a quick note to say that im opening a sportsnutrition website in the next week or so
we will be the uk distributor for a leading german owned supp range as well as selling our own branded signature range. It is a project im developing with a professional bodybuilder and contest preperation guru. We will offer full dietery planning and give specific bobybuilding advise free via the site and email.
ill offer good deals and discounts for scoobynetters of course
we will be the uk distributor for a leading german owned supp range as well as selling our own branded signature range. It is a project im developing with a professional bodybuilder and contest preperation guru. We will offer full dietery planning and give specific bobybuilding advise free via the site and email.
ill offer good deals and discounts for scoobynetters of course
13 April 2005, 01:20 PM
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Originally Posted by Tiggs
They should be, biceps is small muscle and a couple of sets of curls is enough..............in fact, if you are doing rows and chins heavy you may not need much direct bicep work at all. (how many curls do male gymnasts do? bet they could bang out some pullups though!)
13 April 2005, 01:28 PM
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If you inject some stuff directly, it works wonders. There was a photo on here not long ago of a walking advert for the success of this method. Can anyone find it?
13 April 2005, 01:30 PM
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Originally Posted by Brendan Hughes
If you inject some stuff directly, it works wonders. There was a photo on here not long ago of a walking advert for the success of this method. Can anyone find it?
i think the photo you're talking about is greg valentino:
13 April 2005, 01:34 PM
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Originally Posted by Brendan Hughes
Ah, that was the one!
(milo, you should know me by now, my post had a huge great in the background)
(milo, you should know me by now, my post had a huge great
in the background) 
