Arms 2

[billabong099]

Although i seem to be building abs, i still don't see any difference on arms. I don't know if i can build muscle by working out or does that just tones them? Btw, can someone tell me some exercises for biceps and triceps for begginer (cause i don't have much strength in arms) and then some intermediate and so on?

[Boss Man]

Are you using weight or just body weight?

[billabong099]

just body weight

[Boss Man]

Well you were given some stuff to do recently, but you are fairly limited if you want to do it body weighted.

[billabong099]

i've arranged a 10 kg weight to do some bicep curls. how often and how many reps should i do this exercise to get noticeable biceps?

[Boss Man]

I'd be aiming for 2 sets of 10, 3x a week, or 3 sets of 10, 2x a week, but that would depend if you intend to do a TBT or a 4 day split system,

If you went for a 5 day split system, then you could 6 sets of 10 but you could vary them, so you'd do 3 sets bicep curls, 3 sets hammer curls for example, but then you're doing that because you have a bicep / tricep day, so you pack all the volume into one session, as you're not spreading it out over the week.