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  (#1 (permalink)) Old
BethGoesRawr Offline
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STRONGER? - September 19th 2012, 06:28 PM

He.y guys, er just wondering...best way to get stronger, bigger muscles in my arms? (biceps i think it is).

Something fairly easy and effective I guess
   
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Re: STRONGER? - September 20th 2012, 01:18 PM

I'm not sure what you mean by fairly easy, as any workout will not be easy. So I am assuming you meant something you can do without workout equipment?

I would suggest these four workouts, which you only need a dumbbell for one.

Dumbbell curls - Grab two dumbbells (start at the lowest first, then make your way to heavier ones) then stand with your elbows to your sides, back straight, and feet aligned with your shoulders. Then turn your hands to face you, and begin bringing one arm up and down toward you. Then do the other side. Repeat. I would suggest doing each arm 5-8 times. Depending on your physique, I would suggest doing 3 or 4 reps.

Arm Circles - No dumbbells needed, though you can use them. Feet aligned with shoulders. Put arms out horizontally. Keep them at shoulder level. Then do about 20 circles backwards with your arms, then 20 forward. Repeat.

Resistance Curl - This is a bit tougher to explain, so feel free to use google

Arm rotations - Same as the above!


Also, it's best to switch up exercises and rotate doing different areas of strength. One day do cardio, the next do strength training, next do some endurance training. This helps your body stay proportioned.

Hope this helped a bit

Last edited by escape_thereal_world; September 21st 2012 at 02:23 PM.
   
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Re: STRONGER? - September 20th 2012, 05:08 PM

For bigger "Guns"... Try to switch to a High protein diet (No protein shakes needed!) And Do as much strength training as possible.

-Close grip push - up or Army Push - ups

-Curls with a single bar (Start off with just the bar, then add weights) with a 3 sets of 10 Reps workout.

-Then some Free weights (5 lb to get the feel, then work up) Going Left arm up, Right arm up, etc. for a 5 Sets of 10 reps (Each arm does 10).

Remember just don't do one area, do an all around body workout to keep it all getting stronger and fit!.

This is my work out schedule:

Sunday: Cardio
Monday: Biceps / Forearm
Tuesday: Back
Wednesday: Cardio
Thursday: Legs
Friday: Chest *Ze Pecs*
Saturday: Cardio

======================

However, if you're looking for a *easy* way, go get a physical labor job such as Farm work or Concrete work. You'll get into a strong body in no time! (=


   
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Re: STRONGER? - September 21st 2012, 11:16 AM

Best exercises for arms, in the whole freaking world: chin-ups and press-ups. There are different variations of each, try em all. And, if you're strong enough, muscle-ups and controlled lowers (so doing the opposite motion to get back down) are probably the best, most intense body-weight related arms exercise - though like all arms things (excepting isolation exercises such as curls), they will also build some of your shoulder, chest, and upper back muscles. That's alright though, because when you're gaining strength, it should be in proportion. You don't want to be a tiny little person with random massive arms.

PS. Friends don't let friends skip legs day.
   
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Re: STRONGER? - September 22nd 2012, 11:55 AM

Hey there,

The exercises that the others have suggested are really useful and I would suggest trying some of them. Remember theough that don't just focus on one area, in order to build up your arms and legs it is better to have a strong core body too. It will also keep you fit and healthy if you work on the rest of your body too. I would suggest making a timetable and what you are going to do each day, remember to build it up slowly and have days when you rest and allow your body to recover.

I hope this helps,
Charli


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Re: STRONGER? - September 22nd 2012, 12:51 PM

Well I got my period last night and it hurts so much worse than normal, I can't stand up. So like.. I gotta wait till the pain goes a bit
   
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Re: STRONGER? - September 22nd 2012, 01:59 PM

Actually, stretches help with period pains. Initially it will hurt quite a bit, but once you start stretching, it will help. Right now your muscles are tightening and contracting, causing the pain. Stretching will help to keep your muscles loose.

Take some ibuprofen or tylenol to help (whatever your preference). Trying a heating pad OR ice pack for 15 minutes at a time helps too.
   
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Re: STRONGER? - September 22nd 2012, 05:00 PM

Yeah, I get sick around this time though so its like...im not in the mood at all
   
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Re: STRONGER? - September 25th 2012, 08:12 AM

Lift heavy,get in shape young cuz muscle has memory
Everybody has a training theory so don't worry about it. they think too much. just work out, eat, rest and grow. you'll quickly learn what works for you.

   
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