Off subject: Building bigger biceps?

[Samckitt]

First off I have a hard time sticking with something if I don't see results. I guess it is my ADHD or something. :-| Anyway, wondering if anyone has some tips for fast size growth. Lots of weight & few reps, or light weight lots of reps? How do you determine the weight? Any tips you have is appreciated. Other than steroids.

[makoshark]

You just want to build your biceps?:)

Rule of thumb, high reps and low weight to maintain and/or make yourself more "cut". Low reps and high weight to increase muscle mass. Lifting weights actually damages the muscle. It`s during your rest times that the muscle repairs itself and increases in size.

Hope this helps. I have at the start of this year have started working out 2 hours a day 4 days a week. I have always been like you, but am more motivated this time. I have seen some real results, but it takes time to really increase in size. My clothes are fitting tighter though

[bigvegan]

"First off I have a hard time sticking with something if I don't see results. I guess it is my ADHD or something. :-| Anyway, wondering if anyone has some tips for fast size growth. Lots of weight & few reps, or light weight lots of reps? How do you determine the weight? Any tips you have is appreciated."

A couple of basic tips:

1. Do NOT work on just one muscle group. Always work muscle groups and their antagonists (not necessarily on the same day,but make sure they get the same amount of work), so that you don't end up musclebound. If you're building your biceps, also work on your triceps.

2. For maximum muscle hypertrophy (size gain), you want to do a fair amount of reps with a fair amount of weight, probably 3 sets of 8-10 reps, and increase the weight once you can get through 3 full sets. (Sheer strength - much weight, fewer reps, toning - less weight, more reps, muscle growth - as much weight as you can handle for many reps)

3. Make sure you're also doing compound exercises that work out full muscle chains (Squat/Deadlift/Bench/Military Press/Leg Press/Rows/Pull Downs). Lifting using multiple muscle groups increases testosterone production, making muscle growth occur faster.

4. Make sure you're getting enough protein (1/2 a gram to a gram per lb. of body weight per day), so your muscles have the fuel to grow. You also need plenty of carbs/calories, but it's up to you how much, as these also add fat as well as aiding muscle growth.

5. Give yourself a day or two off between working each muscle group. Divide your body up and do given sets each day so you work out each muscle group 2-3x a week.

I think the Governor of California has some advice as well:

iMjG2s6UOaw

"It's terrific!"

[jy211]

Other than steroids.

You still have to put the work in.....................

What's your diet look like. That's a BIG part of the game.

[96Z28SS]

I think most Major league Baseball players know the answer to this question.

[Damn True]

Manny Ramirez uses female fertility drugs.

It's an option.

It will give you man-boobs though.

[jackfrost]

I have a hard time getting motivated as well, but here's what I did/do: 3-5 times a week, 3 sets each of pushups, bicycle crunches, and pullups. protein shake immediately after workout. how many is in a set depends on where you're at and how much you can do. you want to be DONE at the end of the third set.

I went to Bed Bath & Beyond and bought the IronGym for $30. it hangs on a door frame and lets you do pullups. you could fabricate something for cheaper if you were so inclined.

I like this workout because it's simple, doesn't take much time, and you don't need much equipment.

[6'9"Witha69]

Kill em with weight. A technique I have used (especially to break a pateau is to do a weight at 10 reps. Next set add weight and hope to get 8 reps. Up the weight again for the 3rd and shoot for 6. Repeat the next time on that exercise but go for more reps on the2nd and 3rd sets.

Don't forget to use varying hand positions (over/under and neutral). Don't constantly do any one type of lift for many workouts. Also do some forearm specific exercises to ensure you can build more quickly, as forearm fatigue can often cause you to prematurely quit a set, thus ruining the exercise.

[lt1chevelle]

go down to your local GNC and get some Muscle Milk(its a poroten shake) i took this stuff while i was playing football and it works IF u keep working out. and by working out i mean all your muscle groups. also u need to run or cut back your eating becuase if u do not do any cardio u will gain weight. also look for some ainti estergen pills.

[rjsjea]

Lift heavy and work the pipes till they scream. Take in 1.5grams of protein per Lb. of body weight per day......ie if you weigh 200lbs take in 300grams of protein per day from a combination of whey protein supplements and meat.

Working back and bi's on the same day will also help.....but the guns need a dedicated day once in awhile. Determining weight is pretty easy......your 3 set of 8-10 reps should be taking you to the limit on what you can lift as a general rule

[go-fish]

Get you some good proten, I like Monster milk rather than Musclemilk, made by the same people.
Once you have the excercise down and you have gotten comfortable about starting a program, i.e. knowing how to not injure yourself, then get you some No Xplode or other Nitric Oxide to take bfore your workout. This will help you get that "cumming" feeling Arny was talking about. I saw myself being able to workout longer when I started taking it. It is a legit supplement.
Also, the protien, you gotta have it or you won't be gaining much. Your appetite is going to increase so youll be putting down more groceries. Do not ever let yourself get that stomach growl.
If you were neding o eat and there was a plate of fat lard and a plate of nice lean red meat which one would you eat first? Same way with your body when it gets hungry. The body will devour the lean muscle before it goes after your fat stores. Eat big to get big, but eat smart.
A good rule of thumb is to not eat things that will get that white fat when you put it in the fridge. If you can stick to GREENS, FRUIT, NUTS, and FISH?POULTRY you will be doing great.
Try to look at all the labels of your food. After you wake down about 20 oz's of water and eat a smart breakfast RIGHT when you wake up I love Kashi GoLean cereal and strawberries for excelent food proteins.
Eat tuna fish sandwiches and PBJ's like they're going out of style. Carry some kind of veggies like baby carrot sticks to munch on.
You are going to be upping you metabolism and you'll start to be feeding in between meals.
Always drink lots of water and take a multi-vitamin.

Working out is the easy part once you get going after awhile. You will ned to really focus on your nutrition.

Everyone is spot on with the workout routine. Work a whole muscle group and work the antogonist group the next time.
Chest/tris. Bi-cep/back. Legs/shoulders.

While you don't want to neglect the cardio, remember that weight lifting burns calories while your body is in that recovery mode, you will only burn calories WHILE you are running. Running will help you recover too so don't neglect it and think weights is the be all end all.

Focus on this, Nutrition all the time, weights (5 days-2 recovery), and cardio on an early morning or late afternoon on a day you aren't totally wiped out from the gym (twice a week is the goal).

[Samckitt]

Thanks everyone on the tips. Alot to digest, but I think it is good info & I am going to do my best to stick with it this time & get some results.


This will help you get that "cumming" feeling Arny was talking about.

If I can get that feeling I will be in there all the time. LOL

[Samckitt]

Hey Johnny, any side effects from the No-Xplode? I read on the net headaches as a side effect. I have those enough, don't need any more.

[Samckitt]

go down to your local GNC and get some Muscle Milk(its a poroten shake) i took this stuff while i was playing football and it works IF u keep working out. and by working out i mean all your muscle groups. also u need to run or cut back your eating becuase if u do not do any cardio u will gain weight. also look for some ainti estergen pills.

Anti estergen pills?

[go-fish]

Well, I do't really get that "cumming" feeling but I know what he is eluding too.
It's a rush where you feel really strong and kinda like a bad a$$.
It helps that we have big mirror in the gym at work.

Oh and another thing is the INTENSITY. You need to go balls to the wall sometimes an really shred your muscles. Try some explosive sets thrown in there every once in awhile. Don't work out with max intensity alot though because this could lead to injury like tendonitis. Form is key otherwise.

Most weight you can do while MAINTAINING form. 3 sets of 8-10.

One thing that was only touched on a little too. Don't use the same routine for long periods. Everyonce in awhile do kettle bell excercises or take a week or 2 off totally from the gym and do a Pilates class. Trust me, Pilates is not for pu$$ie$. You get to look at hot women out PT your butt.
Keep you muscles guessing and periodically challengethem with intensity days of moderate weight and high reps going to TOTAL muscle failure, as in not even being able to lift the EZ bar.

[Samckitt]

Ah so much info, so much to comprehend. My head hurts! lol

Do all the pre-workout suppliments have caffeine? Caffeine causes me to have migraines, so I won't be taking them.

[justasquid]

The hardest part is going to be finding something that works for you. Everyone is different and responds differently. For example, the only way I grow is if I do 4-5 sets, once per week, as heavy as I can go. The guy that works out with me time to time, grows by using extremely light weight with 3 sets of 15-20 2 times per week. Ive tried his method and my muscles would get smaller. The same for him.

The other thing to consider is what works for your bi's, may not work for your chest or legs.. It all depends on how many fast twitch and slow twitch musle fibers you have in the given muscle, and everyone is different here too. Some may have like a 30-70 percent split in their bi's with fast twitch being the higher, and some may be the oposite.

Also, try to change up your routine every 6 weeks or so. Your body will become use to the same thing and adapt to it, and in doing so, will stop growing. If you keep your muscles confused, they will continue to grow. Although, I've seen people stop using a certain workout and do another one that isnt as good, just for the sake of changing. If your still gaining, stick with it and change only when you stop gaining. the reason I say 6 weeks is thats about my limit. You may be different. The biggest thing is to be honest with yourself. Don't stick with a workout that isnt providing results just because you like it. Everyone has their favorite workouts, just don't get stuck doing a workout that isnt providing results.

Also, if your working out in a gym, dont be afraid to talk to people. I have found most people in the gym actually like giving advice,(sometimes its not wanted though), so talk to people who have big bi's. They may put you onto something that may work out great.

Sorry if I repeated anyone, I read through most of the posts, but not in detail, so forgive me if I am repeating someone. I see someone mentioned diet and that truely is 80 percent of your results. I eat 40% protien, 40% carbs, and 20% fats with every meal,(well, I try) 5-6 times per day. Protien shakes help here. I drink 2 of them per day and count those as 2 of my meals. I usually eat a banana with the drink. I try to eat good fats, but I still slip up quite a bit I weigh 200, so I try to eat 3500 calories, but I seem to always fall short. Again, another area that you will need to test for yourself. If your trying to loose weight or gain weight, change your diet by 100 calories a day for week in the direction you want to go and weigh yourself at the end of the week. Its also a good idea not to gain or loose more than 2 lbs per week. Generally, if your trying to build muscle, your trying to gain weight and need to eat more. . I keep Saturday as my binge day. I eat like a horse on that day. thats the only way I can stay sane for eating clean the rest of the week. Also, just the one bad day doesnt seem to affect me in a bad way at all.

[hivewax]

easiest way... natural HGH (human growth hormone), but it's illegal here in the states and will need a big piggy bank.

[6'9"Witha69]

I consume over 5,000 calories a day. A lot of protein as well. Approx 300 grams. At 247 lbs, I do well on the gaining. THe reason pigging out on Sat works is that calories aren't really usable for 48 hours. Sugars are, calories no. So right when the cals start to hit you on Monday, you're working out. I never eat high fat foods from Wednesday through Friday.

[jy211]

easiest way... natural HGH (human growth hormone), but it's illegal here in the states and will need a big piggy bank.

That won't work either. People think synthetic "enhancers" are magic potions. You still have to work out hard, diet right and get plenty of rest. Steriods by themselves will not give you bigger muscles. YOU STILL HAVE TO WORK THEM. It's not majic gummy berry juice.

If you wanna shoot something that makes your muscles grow, look up Greg Valentine. That will end your desire to instantly increase your bicep size.

[hivewax]

HGH and steroids are different... HGH helps cell generation in bones, muscle, even nerve tissue i believe, and is natural. steroids eat up your insides. and yeah, you have to work out with HGH to get positive results.

[indebt69]

First, GNC is sooooooo over priced it's crazy. Don't go there. Serious, you can save tons of money by buying online. Bodybuilding.com is where I get all my stuff. The shipping is crazy fast. Usually just a couple of days. Like others have said, protein is big. You could spend hundreds of dollars on other legal supplements but some are just junk. Creatine will make you stronger or atleast on most people it works. It basically lets you retain more water in your body to enable your muscles to grow. I take White Flood and Green Magnitude from Controlled Labs before I workout. White Flood is a pre energy and the Magnitude is the creatine. White Flood is a great value ($30 something) and it doesn't have any caffeine so you won't get that big crash later on or your headaches. It definitely will give you that pump and the beta alnine will give you a tingling throughout. I always do bi's and tri's together. Change up your routine after a couple of months or so as your body needs to be shocked b/c it settles into a routine. Definitely heavy weight and low reps, 6-8. Here lately, I've been working out just 30-45 minutes. Use to spend like an hour or 1.5 in the gym and I think I was overtraining. Now I've been told that that's all the time you need to workout. 4 different exercises and about 3 sets and call it quits. Like always though, enjoy working out and just do what your body feels like doing. Won't get burnt out that way. Good luck.

[69496]

I will add to your confusion

Take creatine or krealkalyne and nitric oxide before your workout. Neither have caffeine but make sure shop doesn't try and sell you a pre-workout mix because they all have caffeine.
After your workout take the above again along with whey protein and mix it in your favorite juice.
Eat clean but often but if you have a hard time gaining weight take an extra shake from above later in the day or first thing in the morning and don't worry about diet as much as long as you eat protein.
In general low reps (2-6) builds strength, high reps (12-15) builds muscle stanima while muscle growth is best with a medium rep range of 8-12.
Work all your bodyparts once a week but if you want to emphasize an area like your biceps work them twice a week as long as you have atleast 2 days off between biceps workout.
In general smaller muscles need less sets and larger muscles need more sets. In general for biceps I would do 3-4 exercises with 3-4 sets per exercise for a total of 12-16 sets.
Try differant exercises at first for bicpes. Find the 3 or 4 that you feel the best "pump" with as Arnold would say and stick with those exercises for 2 months. After 2 months start substituting differant exercises in.
And remember after your workout is the most important time to eat and take your protein shakes. If possible have the protein shake right after your workout and then a high quality meal within 2 hours of your workout.
If an exercise feels uncomfortable try a differant one.
And last but not least concistincy. Unfortunatly muscle growth takes time so you need to workout concicistintly. You should feel bigger in 2-3 weeks but probably not look bigger for a couple months and a year before you can expect any substantial gains. It is possible though. For referance i gained 40 pounds of muscle in about 9 months. I was 18 which is about when you gain weight naturally anyways but I did it all natural and it was great when people accused me of taking roids when I knew I did it naturally. Good luck

[jackfrost]

someone mentioned kettle bells. I have the most fun with the KB's, and it's really important to me to have fun, or else I get bored and don't do it. there's tons of different exercises you can do with a single KB. just search on YouTube.

[6'9"Witha69]

Here is a good site for learning a few good exercises.

http://www.exrx.net/Lists/Directory.html

[trex1270]

Everyone is going to laugh, but I did it and would still be doing it if I hadn't hurt my neck...P90X. I started dec 1. My weight was 196. 90 days later, my weight was 161. My abs were showing as well as my arms and chest and legs, everything was growing. I have been starting to loose it, but once I get my neck ok, I am back on it....it is easy, just do what they do. Tony Horton is a beast. The diet is key. I ate around 2500 cals (trying to loose weight). Kept fat intake under 20 grams, protein close to 200...lots of water and sleep. The program was 120 bucks...I eat their protein bars, best tasting, but got whey protein from acadamy sports. Never got sore once, they have a great recovery drink (expensive) but worth every penny, and took a powerful vitamin packet. By the way, changes were apparent w/ in 2 weeks! Crap, makes my want to go lift....

[justasquid]

Im not gonna laugh.. I have a friend that tried it and had awesome results. I think the key to that program is the muscle confusion, not getting set in a routine. A lot of people in the gym get into a routine and wonder why they don't gain anymore. Of course, after awhile, you really don't gain anymore as your genitics will limit your size no matter what program your doing.

I for one like going to the gym. It gets me away from the house and I can concentrate on my workout. I get into the atmoshere of the gym and get in the zone.. sounds goofy, but it helps me out. If were to try it at home, I would never do it as I have to many things going on at home. this way, I'm gone and just workout. Also, I can get my workouts done in about an hour.

I forgot to mention the rest peroid. depending on what im trying to increase, strength, I rest about 3 minutes between sets. My normal workout is 90 second rest, but when I want to increase weight, I rest longer. then once I have increased my weight, I can go back to shorter rest periods.

[Samckitt]

So yesterday I went to GNC to ask about the NO-Explode, I can't take it, has caffeine (gives me migraines). So I ask if there is anything that I can take that doesn't have the caffeine. She suggested something called Andritest EP2. Gives you energy & boost testosterone levels. So then I asked about Muscle Milk & she showed it to me & then suggested a GNC product that works better. Something called Pro Performance AMP (Advanced Muscle Performance). Anyone used either of these?

I have seen the P90X & have thought about trying it too.

[Samckitt]

First, GNC is sooooooo over priced it's crazy. Don't go there. Serious, you can save tons of money by buying online. Bodybuilding.com is where I get all my stuff. The shipping is crazy fast. Usually just a couple of days. Like others have said, protein is big. You could spend hundreds of dollars on other legal supplements but some are just junk. Creatine will make you stronger or atleast on most people it works. It basically lets you retain more water in your body to enable your muscles to grow. I take White Flood and Green Magnitude from Controlled Labs before I workout. White Flood is a pre energy and the Magnitude is the creatine. White Flood is a great value ($30 something) and it doesn't have any caffeine so you won't get that big crash later on or your headaches. It definitely will give you that pump and the beta alnine will give you a tingling throughout. I always do bi's and tri's together. Change up your routine after a couple of months or so as your body needs to be shocked b/c it settles into a routine. Definitely heavy weight and low reps, 6-8. Here lately, I've been working out just 30-45 minutes. Use to spend like an hour or 1.5 in the gym and I think I was overtraining. Now I've been told that that's all the time you need to workout. 4 different exercises and about 3 sets and call it quits. Like always though, enjoy working out and just do what your body feels like doing. Won't get burnt out that way. Good luck.

I hear ya on the GNC pricing, I thought prices were crazy. I didn't buy anything there yet, will look online. I'll look into the two supplements you suggested.

[makoshark]

I`m surprised no one has mentioned bodybuilding.com. There is enough info on that site to keep you busy for a year as well as a forum. You can also order supplements there through their online store. They have some of the best prices around. GNC certainly can`t compete price wise with them. They also list top sellers and give info on every product. Another thing I haven`t seen anyone mention is SuperPump250 by Gaspari Nutrion. That is an excellent nitric oxide. That is what I use before every workout as well as everyone I have talked to at the gym. Gaspari Nutrion makes some of the best supplements on the market. However, they are a little more pricey, but not enough to detur you from their product.

I do a 4 day split workout. I work legs and core on Monday. Tuesday I do chest and tri`s with a light core. I take Wednesday off and then hit hard Thursday on my shoulders and a heavy core routine. I do back and bi`s on Friday and no core. I come in on Saturday and do a light core routine and a good cardio routine. I also do cardio after every workout for 30 minutes. I don`t run though. I`ll do a very fast walk on the treadmill or hit the bike or eliptical. I do 4 to 5 sets on pretty much every excercise. I increase the weight on each set and try my best to push out 10 reps. I usually hit the 10 reps with my workout partner spotting me. I also take Ultimate Nutrion Muscle Juice 3 times a day. Once in the morning, once before workout and then once before I go to bed. That`s my protein drink. I also take Gaspari Nutrition Size On after every workout for my Creatine drink.

I have definately noticed an increase in my size. My physique is looking better as well. Everyone says I look like I have lost weight, but I have actually gained 15 pounds in 3 months. I did recently take off for 2.5 weeks from the gym totally. It seems to have helped. I came back in and was immediately lifting more weight and am seeing an increase in my size already. It takes a lot of hard work, dedication, determination and self-discipline to workout, workout hard and stick with it. I spend as much as 20 hours a week in the gym and am loving it!

[XLexusTech]

One word Synthtol... DONT! do it Just kidding. Seriously though for mass= 1 part Low rep and 3 parts heavy weight. End of story, The basics of muscle building are breaking them down (with heavy weight) and building them back up, with rest and diet. I know its over simplified but that's all their is to it. Try some kettle balls....

Little tip. Genetics play the biggest role here take advantage of yours whatever they might bring. For example take a look at Paul teatul form OCC his arms are large but not really his Biceps. His arm is 60% or more Triceps, He has those genes and he uses them.

[ProMav71]

I started the gym about 8 weeks ago. I hit the gym about 6 a.m. Mon, Wed, Fri. Mon is back/legs, Wed is shoulders/chest, and Fri is Bci/Tri's day. Every other week I'll throw an extra bi/tri routine on top of whatever I'm doing that day. I always lift as heavy as possible and 3 sets of 10-12/8/6.

I started seeing results within 2-3 weeks. Getting more toned and strength has increased 2 fold. Now this routine is'nt getting me the same results so Im going to switch it up completely this week.

I too want to gain bigger arms and that seems to be the hardest thing to do! My freakin chest and legs build extremely quick. But gaining mass in my arms takes forever. Im going to use some of you guys suggestions and see how that works.

Best thing though since I started the gym I generally feel better, have more energy, and chicks notice you more (the wife really hates that lol).

[ProMav71]

Oh if you don't like the taste of most Whey Proteins, there's one a Wal-Mart that is cookies 'n' creme flavor and that crap is good!

[6'9"Witha69]

I almost forgot. Be careful about the cholesterol content of many protein drinks. Whey ones are better, but I have had some (i.e. BSN TRUE MASS) with 40% cholesterol per serving. When doing 3 servings a day, I was on the really bad side of things at my physical a year ago. This year I where I should be. I changed protein drinks for a lower cholesterol type, and started eating turkey sausage and turkey bacon. We mentioned stay away from Soy, right?

[Vegas69]

Dedication to the gym. I've been at it pretty much non stop for 14 years. A work out partner that will show up really helps push you to the next level. I like to eat 5 times a day. Say an apple before the gym then a good breakfast right after. I don't take any supplements but do a very good full body workout every week. I really think throwing legs into the mix helps your upper body somewhat. I usually do bi's and tri's on the same day. We do 3 sets of 4 for each. I do moderate weight(80lbs), heavier(100lbs), heaviest(110-130lb depending exercise), then say a set of 15-20(60-70lbs) just to burn them out. Building a good tri is key. It's supposed to be 2/3rd of your arm. Doing some french curls of skull crushers is the best in my opinion to really rip up your tri's.

[makoshark]

I have been taught to do push exercises one day and pull exercises another. Working bi`s and tri`s in the same day contradicts my teachings. I was taught it helps to isolate the muscles better and keeps from working the same muscle 2 days in a row the same way. Your arms get worked out on all the upper body routines, so it`s suppose to help in giving them a bit of a break.

[Vegas69]

Normally the next day would be legs or a day off. I've done it both ways. I like doing them the same day. Working such a major muscle group like a back/bicep or chest/tricep doesn't allow me the time to work either part like I want. If I was a full time lifter with an unlimited schedule then maybe...but this works best for me and also works them more than once a week.

[XLexusTech]

It really depends on the individual. For example I have to do Tri's and Chest in the same day if I want to build any chest. Simply because my genetics. I have very dominant Triceps and unless I exhaust them completely they prevent my chest from being stressed.

changing things up will get you the most gains anyway so start with whatever makes you comfortable and change to another routine down the road to stimulate growth,

[Damn True]

If you guys start posting pics of yourselves flexing I am soooo deleting this.

[Vegas69]

Please do...lol