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2002/10/02, 02:17 PM
Mike gives some great advice. You really need to work with the basics a lot, doing deadlifts, squats, and bent over rows will help. I see by your profile that you have some experience in the gym(not sure how much). I would start off with barbell curls, strict form and control. Go light at first to maintain the form. Do 3-4 sets of 6-10 reps. I like that range because it allows me to train lighter if I want to or heavy for mass and strenght. Then move onto alternate dumb bell curls. Same thing, nice tight form. I then usually do either machine preacher curls or the EZ-curl preachers. I hope this helps
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Life comes by only once....Live it to the fullest!
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2002/10/02, 04:11 PM
So ya wanna put on a Gun Show do ya?
I am a small frame kinda guy. I have lifted on and off over the years, about 4 months ago I really decided get serious.
I have been told that I've got pretty good arms, and the people in my circle remark about them fairly often without solicitation. I get lots of walk-by-feel-ups these days ( I love that!!)
Here's a few things that I think did right to get where I am at this point, and few things I think I did wrong.
Right Things:
#1. Increased Caloric/protein/water intake. Make sure you've got plenty of building materials. For me, it is an effort to make sure I eat enough to support my bodyweight, let alone working out. Pay attention to the increased demand this stuff puts on your fuel supply.
#2. Vary your excersises, and once you start getting really comfortable with a particular lift...it means it's time to move on. I get bored with stuff pretty quick. After doing the same things for a few weeks on end...I gotta switch it up. I have recently picked up using cables for stuff, and I have seen the pace of my gains increase as a result. I also feel different areas of the muscle being worked, and a more thorough "deep inside" burn from them. A fine addition to anyone's repetoire I think.
#3 Don't work the group more than once every 48hrs. If your a hardgainer like myself, rest is huge, we will do more harm than good if we ride that muscle incessantly.
Things I did wrong:
#1 Isolation benches. While very nice for cutting, and showing off with, they really don't make ya much stronger. Your basicly slamming only a few strands, and bringing them to the surface, to get Guns...you gotta get the whole thing involved. Also, when your just starting off, if you put a lot of weight on them prior to your bofy being used to lifting, you can injure yourself. (I did this)
Come back to that preacher bench once you've got a little size to chop'em up and get those veins bulging.
#2. I became obsessed on form. I agree with everyone that form is important for many reasons, but for building mass and strength, I find a corner somewhere, where I can swing stuff around a little. Make funny faces, grunts, etc..without anyone seeing.
Most of my lifting is pretty disciplined, but every once in awhile, I just want to take it out (the body), challenge it, and see what it can do.
I slap on almost 1 1/2 times what I would normally try to lift, and form be damned, do whatever it takes to get it up as many times as I can. Put some music in you player that will either put you into a rage over an Ex-girlfriend, or make you potentialy-commitable-level-hyper....whatever it takes for you to forget who you are, and think your a superhero, and go for it!!!! It's fun!!!
Good luck,
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