How do I get arms like....



  • I know I could look on some Arnie website but would be interesting in what some of the ferners have found successful.

    Basically I want to build muscle on my arms and get definition.

    I am of slim to medium build and don't have too much of a problem putting on muscle if I do weight work. Have already noticed quite a difference since TSF fatbusters started.

    I understand that its a combination of diet, exercise etc. So basically I call on the fern to provide me with some tips and specific exercises so I target the following:

    • shoulders - this is the area that I really want to work on.

    • biceps

    • triceps

    Any advice would be appreciated



  • lift heavy to gain size - core exercises - shoulder press, curls, dips.Â

    DOn't screw around with piss arse isolation exercises (although that is what curls and dips are).  Bench Press good for all upper body too.

    But shoulder press for shoulders (duh), curls, and dips, and that is about all you'll need...

    IMHO



  • Get on a bench, set it at about 75 degrees, do curls with dumb bells, then do shoulder press / bench with dumb bells. Then put it to 60 degrees, do the bench press, then 45 degrees & do again, then 30 degrees, etc. Tho as you get flatter you are more working your chest & less your shoulders.

    Then do dips & that thing where you put one knee & hand on a bench & lift big dumbell with other arm. I have no idea what this is called, but s long as you do it nice & slow & very controlled its a top exercise.

    Really, for Triceps nothing beats dips.

    Ideally do the arms, then the shoulders another. Throw in some cable rows & chin ups on arm day Most people do an arms day & then a shoulders/back day then a chest day with cardio on intervening days, or a push day then a pull day. Tho' really at the beginning theres no reason not to just do 3 days a week of general upper body - curls, dips, chin ups, shoulder & bench press, flies. Then as you get stronger, your weights get bigger & your recovery gets longer split it out.

    Theres lots of different things you get told to do to target all the muscles, but really it mostly over complicates, Chin ups, curls & dips are the easiest & most simple exercises around & if you do them you get big arms. Same with shoulders using dumbells on a bench. Plus they have the bonus that they are very hard to screw up & break something (so long as you do the curls on the bench & both arms at the same time).

    I'm forever seeing people waving dumbells about behind their head while bent over backwards because it targets their something muscle, when really the effect is barely noticiable except in their spine which is snapping & their anterior which is slowly being torn, same with people doing alternating curls while standing up & swaying from side to side.



  • [quote]Then do dips & that thing where you put one knee & hand on a bench & lift big dumbell with other arm. I have no idea what this is called, but s long as you do it nice & slow & very controlled its a top exercise.
    [/quote]

    Bent over Row .. I think



  • [quote name='Hooroo']
    [quote]Then do dips & that thing where you put one knee & hand on a bench & lift big dumbell with other arm. I have no idea what this is called, but s long as you do it nice & slow & very controlled its a top exercise.
    [/quote]

    Bent over Row .. I think

    [/quote]

    Sounds right yeah, nice simple exercise that does good things



  • Cheers fullas.

    I've been told so many different things that its difficult to know really which road to go down. But I'll take what you guys are saying on board.

    One exercise I quite enjoy and really feel it after is the decline bench press, with my hands about body width apart to work both the arms and the chest.

    Mogwai you mention the training routine, should you work the biceps and triceps on the same day? I know if you do any sort of curls the triceps still get a working out, but should you do exercises in the same workout. I'm not at the beginner stage so I could adopt a pretty heavy regime tomorrow.

    I go to the gym during my lunch break for about 45-50 minutes at least 3 times (sometimes 4 days) a week. I have two programs that a girl at the gym came up with that I alternate, but I am bored with them and just want to work the arms/shoulders/upper body as I said. I always do some good cardio work for 15-20mins to start out and then weight work.



  • [quote]One exercise I quite enjoy and really feel it after is the decline bench press, with my hands about body width apart to work both the arms and the chest. [/quote]

    Do you like it because you can press massive amounts compared to normal or incline bench?  One of the best exercises if you just want to press heavy weights



  • Your better off only doing a very brief cardio workout before weights - ie literally 3 or 4 minutes very low resistance on a rower just to loosen up, if you do 20 minutes of cardio then do weights you'll be doing less weights, either do your main cardio after the weights or on alternate days.

    Same way if your cardio is rowing then make sure you have it set waaaay down on 3 or 4, otherwise you do arms day, trash your arms, then on your recovery day row for 20 minutes on 10 & your arms don't recover.

    Re triceps & biceps same day it depends how heavily you are working out if you are lifting big weights I'd do them different days - the push/pull days thing works really well with big weights - ie pull muscles like your biceps one day, push muscles like your tris another.

    The incline bech is good cause it really hits muscles you don't ever use, but I think you'll get more long term by doing say 2 sets at incline, 2 sets at 10 degrees, 2 sets at 25 degrees etc.

      Â



  • I've had significant gains in my arms in the past year, so I'll pass on what I've been doing (sounds like we're same build as well and body type also).

    My main exercise for arms is jumping on the cable machine and super-setting tricep push-downs with bicep curls (drop it down a plate for the curls), about 4 sets and increasing the weight by a plate every set, but dropping the reps by about 2 (I start at 12).

    To "finish off" I'll usually do a couple of sets of - skullcrushers with dumbells lying on a bench (dropset) superset with bicep curls with dumbells sitting on 45 degree bench(dropset).

    On a day where I feel like doing a bit more, inbetween those I'll do 3 supersets of skullcrushers and 21's on a swiss ball, using an ezi-bar and increasing the weights for each set.

    Also, I work in an office and have a few mates who are builders, labourers etc who have good arms, so I figured if their body can handle not much of a rest, so can mine. In light of this, on my "days off" for arms, I'll chuck in 2-3 sets of exercise for bi's & tri's that are different from what I usually do (usually a bit lighter weight than what I could handle too), call that cheeky arms, haha.

    Probably all sounds very odd, but it works extremely well for me. I do my arms 3x a week usually.

    Shoulders i don't do too much, but usually just jump on a shoulder press and then super-set that with shoulder flys (is that the name?).

    As you can tell I like super-sets.



  • Cher for the tips.

    I implemented some of the exercises mentioned and instead of doing my usual 15-20mins cardio before the session I just did a few minutes to get the heart and blood pumping.

    Then straight into the curls sitting on the inclined bench, shoulder presses. The ol' biceps are a bit sore today which can only be a good thing :happy:



  • Do split sets like this for bicep curls:

    5 full curls
    5 half-curls bottom - lower half of curl to 90 degree elbow angle
    5 half-curls top - upper half of curl from 90 degree elbow angle to full contraction
    5 full curls

    With the heaviest weight you can. That'll fuck you up.



  • [quote name='ACT Crusader']
    Cher for the tips.

    I implemented some of the exercises mentioned and instead of doing my usual 15-20mins cardio before the session I just did a few minutes to get the heart and blood pumping.

    Then straight into the curls sitting on the inclined bench, shoulder presses. The ol' biceps are a bit sore today which can only be a good thing :happy:
    [/quote]

    I did this routine a while back and it made a big difference: [url="http://www.bodybuilding.com/fun/jeff8.htm"]http://www.bodybuilding.com/fun/jeff8.htm[/url]
    I liked the idea of splitting tris and bis and then taking them together on Friday.
    In terms of cardio I agree that a few minutes before the routine is best. Personally I think it's a waste of time to spend too long on the treadmill. Intensity is the key and that's why I prefer interval training.



  • [quote name='Nick the Aussie']
    Do split sets like this for bicep curls:

    5 full curls
    5 half-curls bottom - lower half of curl to 90 degree elbow angle
    5 half-curls top - upper half of curl from 90 degree elbow angle to full contraction
    5 full curls

    With the heaviest weight you can. That'll fuck you up.
    [/quote]Yeah - much like my 21's - 7 half, 7 other half, 7 full.



  • Have implemented the interval training rather than a combined cardio/weights circuit I was doing. A few days in and i feel my sessions are alot more productive

    Friday - cardio
      - 15 mins eliptical @190-200 strides/min lvl 6-8;
      - 10mins treadmill@12-14km/h;
      - 5mins step machine@ lvl 10
      - 10mins bike

    Saturday - Biceps/shoulders/legs
      - the mogwai suggested incline bench curl routine 75 deg, 60, 45
      - shoulder press
      - leg press & leg curls

    Sunday  - rest

    Monday - Chest/Triceps
      - decline bench press
      - incline bench press
      - those tricep row thingo's
      - dips

    Tuesday - cardio (repeat)

    Today - repeat Saturday

    Thursday - cardio

    Friday - repeat Monday





  • See Above



  • ummm photoshop could be a great place to start!!

    we split our workouts so we do chest and biceps, back and tris, shoulders and legs.

    reason you don't do bench or biceps with tris is that the tris do a lot of work when your on the bench...

    For mean shoulders...

    A great three exercise super-set (10 reps for each with 3 )

    1. Standing incline shoulder press (weight 15-20kg each side)
    2. Standing upright row (using barbell - 20-25kg)
    3. Dumbbell extensions - have arms down by waist and raise them up to shoulder level, then rotate them in while keeping at shoulder height (using dumbbells 6-8kg)

    I've had issues building up my shoulders and this one works a treat - the last exercise really helps with definition too



  • [quote name='Rancid Schnitzel']
    [img]http://www.bodybuilding.com/fun/gregvalentinobig.jpg[/img]

    Any tips?

    [url="http://www.bodybuilding.com/fun/greggvalentino.htm"]http://www.bodybuilding.com/fun/greggvalentino.htm[/url]
    [/quote]

    Saw a doco on this fella and I thought suuuuuuuuuurrrrrrrreelllyyyy they're implants of some sort, but no they aren't.



  • apparently there was a doc last night on channel 5 about some dude with huge biceps - the show was called "the day my arms exploded". sounds like it was quite a hoot.



  • those photos look freakish

    i think those big fucking elastic bands at the gym work well if you double or quad them up. Good resistance level and no limit to the amount of strain you can put yourself under


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