Okay, very important question (330+ reps for life - need good answers).

[user345008781]

Okay, I'm going to compose this question together, it is quite long, and as a result, if any good answers are given i'll give reps for life.

Firstly, I need to give you lot my goals: at the moment I probably have about 14.5 inch arms cold and 15 flexed, along with a 40 inch chest.

Over the next few months I want to get my arms to be 15 inches flexed, and my chest up to 41+. My eventual goal are 16 inch arms and a 43 inch chest.

At the moment I am on protein shakes, and am thinking of starting creatine (opinions on this)?

I have switched bench technique and am sticking to DB's as I feel it working a lot more, even if one can not shift as much weight. For chest I do 4-5 sets on flat DB presses, and 4-5 sets on Incline DB presses. For biceps I do 6 sets of incline DB curls. Now, I do not like doing standing BB curls (as, even with good form I always seem to manage to make my lower back sore). I was thinking concentrated curls may me another exercise to add? Also, is it just me that can shift a hell of a lot less weight on the second bicep exercise - don't you guys ever find it pissing you off knowing you can lift more, but can't due to the fatigue?

Okay, tricep exercises. At the moment I do CGBP followed by weighted bench dips. I do not have access to a gym (and don't especially want to, so don't bring that up please) or multigym machine therefore and can't do push downs. However, I was thinking of adding Flat DB extensions (like skull crushers, but with DB's). The only issue is, I love the last exercise as I know it is a great mass builder, but the elbow issue concerns me. I have never had pain from it, but could feel something was not quite right before I stopped them a few months ago. So I am hoping switching to DB's may alleviate any potential issues. Does anyone else here use dumbbell extensions (if so, how much would you say is a decent weight for someone wanting 15.5-16 inch arms)? I just don't want to **** up my elbow joints that's all, but tat the same time want monster triceps.

[AwfullyAmazing]

I don't think you have 15" arms, I think you misunderstood where the bicep is located and measured your waist.

[good_fella]

ok i would start doing some decline bench press aswell, this will help to work the lower area of your pecs, if you dont want to work your lower back whilst dumbell curling i suggest that you do seated db curls with the bench in an upright position so your back is secure against it.
as for creatine it has to be a must the main advantage is that it will allow you to last longer in the gym and pump out those extra reps, i am currently using muscletech celltech and have defo noticed a difference.
as for your triceps i find that waited dips are most effective for me as it is very hard to cheat on them.
hope that helped

also skullcrushers on a low weight with high reps will really work your triceps form is very important on this exercise otherwise other muscles will take the strain

[user345008781]

So, with regards to triceps, for one arm tricep extension (DB's) lying flat on a bench, should I aim for 10 reps, and will this place less strain on my elbow If i keep my elbows tucked in, than using a BB or EZ ?

[good_fella]

So, with regards to triceps, for one arm tricep extension (DB's) lying flat on a bench, should I aim for 10 reps, and will this place less strain on my elbow If i keep my elbows tucked in, than using a BB or EZ ?

i tend to find the more tucked in your elbows are the less strain is on them and also one arm extensions with a DB are good i have never had a problem with them go for 3 sets 10 reps and each week you should be able to gradually increase the weight slightly.

[user345008781]

i tend to find the more tucked in your elbows are the less strain is on them and also one arm extensions with a DB are good i have never had a problem with them go for 3 sets 10 reps and each week you should be able to gradually increase the weight slightly.

Okay, thanks. I used to be doing 90lbs on the BB skulls months ago, but I am going to start easy on the one arm DB extensions (lying flat on a bench). I'll probably start on 13kg (just under 30lbs), as I reckon I should get around 10 reps done for a few sets. Do you think I shold do these after my CGBP and dips, or in between both?

[good_fella]

Okay, thanks. I used to be doing 90lbs on the BB skulls months ago, but I am going to start easy on the one arm DB extensions (lying flat on a bench). I'll probably start on 13kg (just under 30lbs), as I reckon I should get around 10 reps done for a few sets. Do you think I shold do these after my CGBP and dips, or in between both?

at the end becasue these will be the easiest of the exercises and so require the least energy because you will want to hit the CGBP and the dips really hard. i suggest weighted dips aswell what i do is just put a dumbell on my lap so not only are you dipping your bodyweight you are also lifiting the extra db weight.

[MrB1g]

Ok well I currently have 16.5 inch arms and a 45 inch chest (should update).

Advice hmm.

Creatine = A waste of time/money in my opinion. I've never touched anything more than whey and it works exceptionally well. Especially as teenagers, supps are not that necessary.

For the workouts, I like to work my biceps twice per week, but I do one indirect workout (thru back).

My workout is

Monday:
Legs (12 sets)/Biceps (15 sets)

Wednesday:
Triceps (15 sets) Shoulders (9 sets)

Friday:
Back (21 sets)

Sunday:
Chest (15 sets) Shoulders (9 sets)

All other days + Sunday are cardio days.

I've found my biceps grow well from a lot of intense bicep work combined with the back workout after three days of good rest. My biceps (as well as back) get really sore because I do such a high volume back workout.

For chest, I've always found intensity > volume.

For biceps I personally do

3x15 chinups
3 sets of "15's" (my version of 21's ;P)
3x12 incline hammer curls
3x10 crossover dumbbell curls (a curl across your body, fantastic exercise when you do it well)
3x12 concentration curls (for the last set I use a weight heavier than I can curl and use both arms to get it up and simply lower it with one).

For chest I personally do

3x1RM
3x12 full ROM bench
3x20 gradually increasing ROM (start touching chest to bar just above chest and gradually increase, light weight for this + wide grip)
3x8 dumbbell press
3x20 Decline Pushups

Diet is of course essential.

I've never found myself to need carbs that much

I eat carbs at brekky, pre-workout meal and immediately post-workout.

Triceps are of course REALLY important.

For triceps, I do

3x20 dips
3x10 barbell extensions
3x6 HEAVY close grip bench press
4x12 pushdowns
2x15 kickbacks

Good luck. Hope you can get something out of my post.

[.Enigma.]

Do low reps like 6-8 when doing bicep and tricep excercises. Skull crushers and CGBP is good. Also you could try tricep kickbacks or you can stand up and hold one dumbell behind your head and extend your arms upward

[Wevans2303]

Ok here is my views ill try to keep them simple:

Creatine: Yeah sure go for it, you will notice the difference

Arm size, screw doing a high number of sets, I struggled to put mass on my arms doing high volume so I changed it up so that I was hitting arms 3 times per week 1 on 1 off but only doing 1 super heavy set per workout, I have put on 1/3 of an inch on my arms in 3 weeks, which is decent for me.

Tricep Exercises: Do skull crushers etc. but start light and work your way up, if you feel a pain just stop, or just buy some cheap 20lb dumbbells and do each hand at a time whilst holding your elbow with the other. This is what happened to me a few months ago and this solved the problem.

You will only screw your joints if you use a weight thats too heavy too soon or your form is bad, dont worry too much.

Sounds to me like you are concerned about getting a large variety of exercises in and good isolation exercises into your routine but are worried about fatiguing your muscles too much, the simple answer to this is dont do them!

A good alternative would be to keep the 4 or however many sets but threat all but the last one as warm ups, increasing the weight in the same interval until your last set which is the working one where you go all out?

If anything else comes to mind I will add it to this post.

EDIT:

Also, please keep a record of your diet, you think you know how many calories you eat per day but trust me I can almost guarantee if you write what you eat down and measure the amount you eat you will come out with a different calorie total.