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:



"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.