Building arm streghnth

[mrmyz]

I was wondering what are some things you gusy do to build forum bicep and tricep streghnth? Effective work outs that have worked for you

[ramus]

me I use dynamic strength routines, if ur wondering what they are check out the book Dyanamic Strength, by Harry Wong

[Thai Bri]

And what are you doing next week, ramus?

[Lizard]

Hey ramus is back, and his words are filled with a glowing blue wisdom.

Let me guess ramus: You've just discovered (insert art/training method here) and it's the best one ever!

Sorry ramus. At least your enthusiastic, I suppose that's a good thing.

[Kurt]

exercises I use that I've found to be most effective for me towards strength gains is:

Forearms

farmers grip
wrist curls
plate pinch

Biceps

Hammer curls
Barbell curls
DB curls

Triceps

Tricep Extensions
Close Grip Bench Press
Single DB Tricep Extensions

Best thing you can do is trial and error, everybody reacts differently so play around with how many sets and reps, etc.

Good luck

[mrmyz]

Originally posted by Kurt
exercises I use that I've found to be most effective for me towards strength gains is:

Forearms

farmers grip
wrist curls
plate pinch

Biceps

Hammer curls
Barbell curls
DB curls

Triceps

Tricep Extensions
Close Grip Bench Press
Single DB Tricep Extensions

Best thing you can do is trial and error, everybody reacts differently so play around with how many sets and reps, etc.

Good luck

whats a single db tricep extension

[Kurt]

Originally posted by mrmyz


whats a single db tricep extension

instead of using a bar to do a tricep extension, use a dumbbell only doing one at a time, so that your other hand can support part of your arm (only support not assit in the movement) so that you are able to isolate the exercise, take a look at bodybuilding.com and look for exercises for triceps.

[Paul Wilson]

Does anyone find that when they curl a barbell bar that it hurts your wrists?

I found that if you do close grip barbell curls this wrist pain does not occur.

Try it.

[mrmyz]

Originally posted by Kurt


instead of using a bar to do a tricep extension, use a dumbbell only doing one at a time, so that your other hand can support part of your arm (only support not assit in the movement) so that you are able to isolate the exercise, take a look at bodybuilding.com and look for exercises for triceps.

thanx

[Kurt]

Originally posted by mrmyz


thanx

no problem, if you have any questions then ill be more than willing to give advice. Let me know how it worksout for you.

[mrmyz]

Originally posted by Kurt


no problem, if you have any questions then ill be more than willing to give advice. Let me know how it worksout for you.

know any really hardcore abb routines that will give me gains quickly? im starting diet on monday when i do my groceries again and ive already started a routine where i do 5 hours of cardio a week,

[Kurt]

Originally posted by mrmyz


know any really hardcore abb routines that will give me gains quickly? im starting diet on monday when i do my groceries again and ive already started a routine where i do 5 hours of cardio a week,

Hey, ever heard of the 'k.i.s.s.' method?

Here's a good article on it click here

My abs really didn't start to see majour improvements until I started using weights, you'd be amazed at how quickly your abs will grow just from adding a 10k plate behind your head. And remember to work all area's of your abs, you wouldn't want them to be uneven - big top abs and barely noticable lower abs.

Try not to over work your abs tho, they are just like any other muscle, so they need time to repair. The key to great abs is in the diet, so complimented with a good ab workout, and some cardio you should see them bust thru any time soon.

good luck.

[mrmyz]

Originally posted by Kurt


Hey, ever heard of the 'k.i.s.s.' method?

Here's a good article on it click here

My abs really didn't start to see majour improvements until I started using weights, you'd be amazed at how quickly your abs will grow just from adding a 10k plate behind your head. And remember to work all area's of your abs, you wouldn't want them to be uneven - big top abs and barely noticable lower abs.

Try not to over work your abs tho, they are just like any other muscle, so they need time to repair. The key to great abs is in the diet, so complimented with a good ab workout, and some cardio you should see them bust thru any time soon.

good luck.

what about turtling i heard something that if you work out your abbs some people get a turtle effect?

[mrmyz]

Originally posted by Kurt


Hey, ever heard of the 'k.i.s.s.' method?

Here's a good article on it click here

My abs really didn't start to see majour improvements until I started using weights, you'd be amazed at how quickly your abs will grow just from adding a 10k plate behind your head. And remember to work all area's of your abs, you wouldn't want them to be uneven - big top abs and barely noticable lower abs.

Try not to over work your abs tho, they are just like any other muscle, so they need time to repair. The key to great abs is in the diet, so complimented with a good ab workout, and some cardio you should see them bust thru any time soon.

good luck.

aa few more questions lol
how often should i work out my abbs
how much weight should i use
how long does it take to see resuls with the kiss routing propper diet and cardio?

[Kurt]

Originally posted by mrmyz


aa few more questions lol
how often should i work out my abbs
how much weight should i use
how long does it take to see resuls with the kiss routing propper diet and cardio?

you should see results straight away, results being more strength etc. As for seeing your abs, that all depends on how much bf you need to loose.

I work my abs only once a week now, use to do it three times. But I have a day where I train all 'smaller' groups, i.e. Forearms, calves, abs, neck.

I only use a 10kg weight, but I hold it out as high as I can to try and put as much stress on as possible, I dont go to failure, but I get very close. Sometime's I've used a 25kg plate but its very uncomfortable so I don't use it at all now.

If you get to around 8-12% BF you should start seeing your abs, 4-6% and your abs will have very deep cuts, etc. If one were to gradually loose, 1-2lb a week @ 12% BF in about 6 weeks he would have serious striations in he's muscles, and good depth in he's abs.

Hope this gives you some idea, good luck