Off subject: Building bigger biceps?

[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