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.
01-31-2011, 11:40 AM #1
Suggestions on How to Get Ripped/Cut Arms
01-31-2011, 12:26 PM #2
01-31-2011, 12:26 PM #3
01-31-2011, 12:46 PM #4
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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"Come on, you sons of b*tches! Do you want to live forever?" — GySgt. Daniel J. ‘Dan’ Daly, as he led the 5th Marines’ attack into Belleau Wood, 6 June 1918
"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy." - Martin Luther King, Jr.
Ultimate HNNGGG thread to end all HNNNGGG threads:http://forum.bodybuilding.com/showthread.php?t=150347263
01-31-2011, 01:09 PM #5
01-31-2011, 01:23 PM #6
01-31-2011, 01:24 PM #7
01-31-2011, 01:26 PM #8
01-31-2011, 01:30 PM #9
saturday-compound workout (every upper body muscle)
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
01-31-2011, 01:41 PM #10
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01-31-2011, 01:44 PM #11
01-31-2011, 02:10 PM #12
01-31-2011, 02:12 PM #13
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!
01-31-2011, 02:23 PM #14
Bulking till infinity.
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01-31-2011, 02:26 PM #15
01-31-2011, 02:31 PM #16
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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."The next time someone tells you that you can't be lean and big and strong, all simultaneously, slap them dead in the mouth, rape their girlfriend, and then go lift something heavy."
workout journal - http://forum.bodybuilding.com/showthread.php?t=127041211
01-31-2011, 03:14 PM #17
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.
01-31-2011, 04:55 PM #18
01-31-2011, 05:25 PM #19
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01-31-2011, 06:37 PM #20
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
01-31-2011, 07:46 PM #21
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02-01-2011, 10:33 AM #22
02-01-2011, 10:35 AM #23
02-01-2011, 10:35 AM #24
02-01-2011, 01:57 PM #25
02-01-2011, 02:28 PM #26Beginners:
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
11-20-2013, 10:09 PM #27
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how to get ripped, have bigger muscles
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
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