Printable View
Ok so I have been weight training for about a year or so but now since I havent seen that significant of results in building more muscle in my arms I want to know for one how to begin a toning process (getting ripped/cut) and two what is a good routine for developing bigger arms. So my two questions are:
Exercise Program to get ripped/cut/toned?
Exercise Program to build more muscle?
Thanks! I look forward to responses.
You've been working out for a year and you don't know how to get "ripped" or "cut" muscles?
getting ripped is going to come more so from your diet. What kind of workouts are you doing for your arms right now??
if you want to mass up you eat 500 cals above maintenance
want to get ripped eat 500 below maintenance
always eat lean and give it time and everything will pop
work on getting a ripped cut back and chest, the arms will come as a side effect.
weighted pull ups / chin ups, deadlifts, barbell rows, weighted dips, tricep exercises to help benching......
[QUOTE=PhiSig2298;620882293]You've been working out for a year and you don't know how to get "ripped" or "cut" muscles?[/QUOTE]
i am looking for suggestions not judgemental comments...
[QUOTE=BruceBruce325;620892533]if you want to mass up you eat 500 cals above maintenance
want to get ripped eat 500 below maintenance
always eat lean and give it time and everything will pop[/QUOTE]
thank you very much im now trying to get more cut not to mass up
[QUOTE=k9pit;620904843]work on getting a ripped cut back and chest, the arms will come as a side effect.
weighted pull ups / chin ups, deadlifts, barbell rows, weighted dips, tricep exercises to help benching......[/QUOTE]
thank you very much i will definitely try this!
[QUOTE=MercTime;620882403]getting ripped is going to come more so from your diet. What kind of workouts are you doing for your arms right now??[/QUOTE]
to be honest i am overtraining i believe
Monday-chest/tri
tuesday-back/bi
wednesday/shoulders/tri
thurs-legs
friday-bis/tris
saturday-compound workout (every upper body muscle)
sunday-abs cardio
but for arms day i usually do...
bis-arm curls, sit down dumbell curls, hammer curls, and sometimes a machine to do curls halfway and then full curls
tris-skullcrushers, one arm tricep extension, tricep pulldown, close bench
THANKS!
[QUOTE=robprima;620918273]to be honest i am overtraining i believe
Monday-chest/tri
tuesday-back/bi
wednesday/shoulders/tri
thurs-legs
friday-bis/tris
saturday-compound workout (every upper body muscle)
sunday-abs cardio
but for arms day i usually do...
bis-arm curls, sit down dumbell curls, hammer curls, and sometimes a machine to do curls halfway and then full curls
tris-skullcrushers, one arm tricep extension, tricep pulldown, close bench
THANKS![/QUOTE]
no offense but i thought i was overdoing it with my 4 day split. Cut the arms day down! Thats all
You probably aren't eating enough food
[QUOTE=Roma315;620924253]no offense but i thought i was overdoing it with my 4 day split. Cut the arms day down! Thats all[/QUOTE]
Just dont do as much on fridays or cut fridays out??
[QUOTE=GonePhishin;620925953]You probably aren't eating enough food[/QUOTE]
thanks for your response. maybe im not intaking enough calories heres my diet
breakfast-3 egg white omelette with tomatoes peppers mushrooms cheddar cheese
lunch-turkey american cheese lettuce tomatoe
-salad, peppers, lettuce, tomatoes, shredded cheese, cucumbers, sliced hard boiled egg and vinegar
dinner-some type of grilled chicken/turkey burger/etc..
im at college so healthy choices are hard to find!
[QUOTE=robprima;620918273]to be honest i am overtraining i believe
Monday-chest/tri
tuesday-back/bi
wednesday/shoulders/tri
thurs-legs
friday-bis/tris
saturday-compound workout (every upper body muscle)
sunday-abs cardio
[/QUOTE]
Why do you do tris 3 times a week? Monday and Tuesday look good but for Wednesday maybe substitute legs for the tri part? or traps..? take AT LEAST one day off for rest, either Friday or Saturday looking at how you have it laid out. At least thats my opinion. Right now im doing an Upper Lower Cardio Upper Lower Cardio Rest kind of routine, its worked pretty well so far.
[QUOTE=robprima;620944113]thanks for your response. maybe im not intaking enough calories heres my diet
breakfast-3 egg white omelette with tomatoes peppers mushrooms cheddar cheese
lunch-turkey american cheese lettuce tomatoe
-salad, peppers, lettuce, tomatoes, shredded cheese, cucumbers, sliced hard boiled egg and vinegar
dinner-some type of grilled chicken/turkey burger/etc..
im at college so healthy choices are hard to find![/QUOTE]
I'm at college too, and the diner food is terrible. Buy a crockpot/slow-cooker, and chicken breasts/thighs at the beginning of each week. Works wonders.
[QUOTE=k9pit;620904843]work on getting a ripped cut back and chest, the arms will come as a side effect.
weighted pull ups / chin ups, deadlifts, barbell rows, weighted dips, tricep exercises to help benching......[/QUOTE]
This. Honestly, dips and pull-ups are the best upper body / arm exercises out there because you support your weight with your arms in a free hanging position.
I hear you on eating healthy at college. Especially living on campus; it's just hard to eat good at the cafe.....unless your University has some real good food.
[QUOTE=robprima;620858743]Ok so I have been weight training for about a year or so but now since I havent seen that significant of results in building more muscle in my arms I want to know for one how to begin a toning process (getting ripped/cut) and two what is a good routine for developing bigger arms. So my two questions are:
Exercise Program to get ripped/cut/toned?
Exercise Program to build more muscle?
Thanks! I look forward to responses.[/QUOTE]
There is no exercise program to get 'ripped, cut, toned'..that comes from diet & cardio. You need to first build muscle and then burn bodyfat to become ripped. As for building bigger arms, yeah focus on the compound moves & your arms will grow..plenty of heavy pushing & pulling movements like dips, pull ups, rows, overhead press, bench press, etc.
[QUOTE=robprima;620944113]thanks for your response. maybe im not intaking enough calories heres my diet
breakfast-3 egg white omelette with tomatoes peppers mushrooms cheddar cheese
lunch-turkey american cheese lettuce tomatoe
-salad, peppers, lettuce, tomatoes, shredded cheese, cucumbers, sliced hard boiled egg and vinegar
dinner-some type of grilled chicken/turkey burger/etc..
im at college so healthy choices are hard to find![/QUOTE]
ding ding ding
not enough calories, not enough protein. Try getting some protein powder and mix it with whole milk for a start. 2 times a day.
Increase your intake of protein, give yourself proper time to rest, and just focus on lifting heavy, good cardio and a well-balanced diet.
Make heavy chest and back training your focus,also include an arm day later in the week from chest and back days.
I suggest this routine because I've done it and love it.
Close grip Bench 3 sets 6-10 reps
Decline Skullcrushers 3 sets 6-10
Tricep Pushdowns 2 sets 6-10
Barbell Curls 3 sets 6-10 reps
One arm dumbbell spider curls 3 sets 6-10 reps
Seated bb shoulder press 3 sets 6-10
i recently decided to change my lifestyle and get healthy and big. I realized I'm wasting my 6'3 frame. I just wanted to say thanks, this thread has helped me out a lot.
[QUOTE=fvazquez11;621138313]i recently decided to change my lifestyle and get healthy and big. I realized I'm wasting my 6'3 frame. I just wanted to say thanks, this thread has helped me out a lot.[/QUOTE]
Im proud, good for you!
[QUOTE=TheJake504;621050283]Increase your intake of protein, give yourself proper time to rest, and just focus on lifting heavy, good cardio and a well-balanced diet.[/QUOTE]
i take one scoop of whey protein before workout and one scoop protein blend protein after. whey=24g and protein blend=25g
[QUOTE=JordanJD;620950093]Why do you do tris 3 times a week? Monday and Tuesday look good but for Wednesday maybe substitute legs for the tri part? or traps..? take AT LEAST one day off for rest, either Friday or Saturday looking at how you have it laid out. At least thats my opinion. Right now im doing an Upper Lower Cardio Upper Lower Cardio Rest kind of routine, its worked pretty well so far.[/QUOTE]
well on monday all i do for tris are dips but thats cause they work chest too
[QUOTE=robprima;621440573]well on monday all i do for tris are dips but thats cause they work chest too[/QUOTE]
also i take NO explode before workout and cell mass after
[QUOTE=robprima;620914483]thank you very much im now trying to get more cut not to mass up[/QUOTE]
What are your bodystats?
learn to lift heavier weights, in which you can lift it with proper form for only 8-10reps for 3 sets, if you can lift it for up to 12reps per set, increase weight.
the hard yout body exerts more power, you produce more testosterone levels, thus increasing metabolism, higher burning or calories.
the thing with high reps is not as what you think it would result to being ripped, you only build endurance. lift heavier and you burn more calories.
the heavier, the muscles will be more ripped, dont forget to eat protein right away after your workout. try this for 4 weeks, eat more protein, less carbs, high fiber such as oats, wheat bread, fruits, salad. chicken and fish are working for me