hi guys ... after using the protein once a day for 3 weeks i think i may have goten a bit leaner but slightly... but how to i put on a lot of bulk muscle on arms?( i often neglect shoulders perhaps this maybe why i am not gaining mass).. somedays i forget to take teh rpoetin but thsi has only happened 4 times so far
(also i need to mention arms are very beady ,flat lying bicep and tricpes . They have a lump at the top near shoulder i.e bicep, nothing at the elbow hence making them really thin ,they do not want o grow adn makes me look feable , i have a big torso but on a small frame , with a big head and unproprtionate arms and thin shoudlers, i cannot complete chinups except reverse close grips, and i do not squat or deadlift due to fear it may hurt spine and ulitimately retard growth even more as i am quite short now i am 17 , 5ft7.5 15% body fat)
routine is not enough i guess( btw i have flat benched 1-3 sets about 3-4 days of the week some weeks to get bench strength up is that bad? any better suggestions?)
(I often neglect shoulders perhaps this maybe why i am not gaining mass)
On Monday I do ( I know it may seem like too much but please help me out I am not growing bigger even though I upped the protein and food)
Bicep/back
Walk 10 min on 15% incline at start
(Warm up close grip reverse chin-ups 1 set 8 reps, which is hard 4 me as is ) I then move on and do lat/back lat pull downs and related ones such as close grip pull downs each of which is 3 sets of 6/8 reps , seated rows the same
i will then do 2/3 sets of hammer curls x8/6 reps
2/3 sets of bicep curl dumbbells
2/3 sets of one arm dumbbell rows x8 reps
2 sets concentration curls
2 /3 x inclined dumbbell preacher curls
And to finish I do 3 sets of cable bar bicep curls n 3x reverse as well for forearms
(Btw I go up by weight each set)
Walk 1 min run 1 min for 15mins at end on 8% incline
Work out is 2hours
go Home mix 1 n half x 25g scoop of whey protein with water within 1 hour
Wed / thurs is chest n triceps
Walk 10 min on 15% incline at start
Warm up on chest press machine
3 sets x 8 reps (as weight goes up I decrease reps by about 2 )
Move on to bench
3 sets on flat bench
3 x inclined
3 x declined
Standing/seated dumbbell triceps extension in between x 3 sets
Will do triceps now
Push down x 3sets
Reverse push down x3
Assisted dips x 3 sets of 8
tricep split rope 3 sets of 10 reps
i have been using thsi for about 3/4 motnths ……….there maybe some more thing i do on those mentioned days but also I do train abs and legs and occasionally shoudlers but I want most help on arms which are scrawny
help me make a working routine for upper body(arms)
Moderators: cassiegose, Boss Man
isn't there any alternative excercises i can do to compensate for this , i read squatting/deadlifting heavy will affect vertabre in back /spine hence affecting growth?swanso5 wrote:you dont squat ór dead because it stunts growth??? retarded...without these your arms and your disproportioned body will stay exactly how it is
search the waterbury method by chad waterbury and do it exactly as written
am i doing too much?
do i need to take whey everyday? or is it okay 4 me to take it only on days i work out on?
Compound exercises will get you bigger, crap curls won't. Start squatting and deadlifting or be a feable little thing forever. Is this blunt enough?
Yes, squats and deads put pressure on your spin, duh its weight lifting! Curls put pressure on your elbow joints and if you do them wrong, your shoulder and wrist joints.
Start with the bar and work your way up so you get good at form before you get to heavy weight.
You want big arms, build big legs, then a big back, a big chest and guess what, you'll get big arms!
Big trees grow big roots first, follow suit!
Cheers
Yes, squats and deads put pressure on your spin, duh its weight lifting! Curls put pressure on your elbow joints and if you do them wrong, your shoulder and wrist joints.
Start with the bar and work your way up so you get good at form before you get to heavy weight.
You want big arms, build big legs, then a big back, a big chest and guess what, you'll get big arms!
Big trees grow big roots first, follow suit!
Cheers