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2004/04/27, 06:52 AM
Hi. I was wondering how i could increase my muscle size and tone i am 5 feet 11 inches my arm is 14 1/2 inches flexed and my body fat is 10% i weigh 175 pounds! would high reps or low reps be better for size its my arms and legs i am mainly thinking about
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2004/04/27, 07:05 AM
Low Reps with heavier weight usually increases mass..
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2004/04/27, 08:46 AM
for arms all my mates say the be all and end all has to be EZ curls in the ''21's'' routine.. like 7 reps low ramge movement, then 7 high range then 7 full range of motion and really go for the pump.
Pick about 8 good bicep/tricep and 4 delt exercises and do once a week- get a good failure. keep to them for 8 weeks then change 2 exercises each week for a month till you've got a completley new lot of exercises and repeat...
Oh and the food thing is important-- lot's of protein before n' after training and before beddy byes.
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2004/04/27, 09:09 AM
1. I'm also curious to this, EZ curls are they the same as can curls?
2. So I do 4 sets of 7 curls increasing speed each time?
3. Can I just do this exercise every day because I don't know any other good ones.
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Quoting from neiltilley:
for arms all my mates say the be all and end all has to be EZ curls in the ''21's'' routine.. like 7 reps low ramge movement, then 7 high range then 7 full range of motion and really go for the pump.
Pick about 8 good bicep/tricep and 4 delt exercises and do once a week- get a good failure. keep to them for 8 weeks then change 2 exercises each week for a month till you've got a completley new lot of exercises and repeat...
Oh and the food thing is important-- lot's of protein before n' after training and before beddy byes.
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2004/04/27, 10:42 AM
No keep good steady slow form, and hold it for about 2 seconds at the top for an additional pump. It should be 3 sets of 7 which = the 21. You should only do them 1 to 2 times a week, due to the Bicep needs rest in order to grow. Hope this helps!
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2004/04/27, 10:47 AM
Also, I forgot to mention you can go into Health Resources located at the top of Free Trainers, then select Enter Here under Exercise/Fitness, this gives detailed information on specific exercises. It will show you 21's in more detail in this catagory. Good Luck!
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