arm muscle

[seppuku]

hello. anyone got any advice for builind up arm and chest muscle? my punches are coming hard and fast with almost no muscle on my arms but id quite to build them up now. plus that looks better. anyone got any suggestions beyond press ups and tricep dips? im looking for anything new really. preferably something that works really fast. thanks, hope someones got an idea or two

[pittbulldog]

Arms

Find yourself a long piece of thick rope, and start climbing.

[Oreomeister365]

one of the probs with things like bench press and so on is you need plenty of shoulder strength as well, and for some people it hits the shoulders almost all the way, and almost no chest.

I found that out about myself and my inadequate pecs.

So Now I'm doing dumbell flyes and a pulley machine work for hitting the pecs, and damn, they are sore now...never been that sore before because all those "chest" exercises were in my shoulders.

[PaulP]

You probably need to add some weightlifting to your routine. Be sure to do military press and dumbell bench/incline press. Along with other exercises and moderate stretching(weightlifting makes you lose flexibility) you should be fine.

[seppuku]

what are dumbell flyes and military press then? dont know either. as for the rope... difficult to find said rope

[ceestand]

Climbing is a great workout to build forearms, biceps and lats, it sounds like you want further tricep development to increase speed and power from the arm (excluding the obliques and other muscles important in punching).

With push-ups the most important factor is angle. If your hands are not inline with your shoulders, you will be working your shoulders and triceps more than your pecs. Also the angle of your body to the floor makes a big difference. Try doing pushups on the floor with your hands slightly closer towards your feet than your shoulders and with your feet on something elevated, like a chair.

To isolate your triceps try tricep extensions. Use either a BB or DBs and hold them behind your head with your arms bent and your elbows pointing to the cieling. Then using only the motion in your elbow, raise the weights.

Tricep extensions:

http://www.hardcorebodybuilding.com/tricepextensions.htm

DB flys:

http://www.hardcorebodybuilding.com/dumbbellfly.htm

Military press:

http://www.hardcorebodybuilding.com/militarypress.htm

[Oreomeister365]

in Ah-nolds bodybuilding advice stuff, he says dumbell flyes are started by hold your arms straight out (while on your back) and bringing them in over your chest as if hugging a big tree.

The flyes you put up look exactly like the DB bench press....

[ceestand]

The flyes you put up look exactly like the DB bench press....

Whoops. I was just looking online for some sort of reference and picked the first one with all three exercises. The way you describe them is correct, the website is wrong.

Incedentally, an excellent book on weight-lifting is Arnold's Encyclopedia of Modern Bodybuilding (although it's been updated, I only have the 1987 version). It is worth at least four times what it costs and I would recommend it to anyone. He goes over anything you would possibly want to know about bodybuilding (with the exception of HIT in the 1987 version at least).

[seppuku]

ok... ive just found motivation for sorting my figure out at last. and yes, there is a girl involved. yeah thisll sound bad... but im not really interested inuseful muscle just in looking good atm... i can punch hard enough to badly mess up my hands and im not really after more. but looking better woiuld be sooo good right now. any other suggestions ppl?

[PaulP]

Then go to www.bodybuilding.com and do some research there

[LiQuiD_PaRaDoX]

Also, join a gym that has GOOD QUALITY equipment.

It's all about the Hammer-Strength brand equipment. TRUST ME, i've joined many gyms with diff. equipment, and some of the machines suck! Like they dont even isolate the muscle good enough...

but with Hammer-Strength, it's pure isolation and you can feel the difference in your workouts.

Also, know the differences between finishing workouts and starting ones... i.e. dont do the pec dec FIRST when working out your chest. Do some presses first (flat, incline, decline), then finish off with a defining workout like cable workouts/pec dec / bear hug with DB.

Good luck

best thing, is to consult your trainer/coach and get them to workout an individualized program for you. They know you best cuz they know where your strengths + weaknesses are...