new member w/ ?'s

**AFDSaints90** · 05-13-2002, 08:01 PM

hi, first off, everyone has written some excellent posts in teh forums on this page.

my first problem-i am a college football player who has packed on some extra pounds with his muscle during the winter and spring. i would like to shed that w/o compromising too much muscle. i do two days a week of agilities-15-20 min and two days a week of sprints. what other cardio and such should i do? i would liek to lose 10-15 pounds if possible and as quickly as possible

second-i was blessed with a barrel chest and thick back. my large trunk makes my decent sized arms look tiny next to my side. no matter how hard i try, the only exercises that seem to give me a good workout are barbell curls and e-z bar curls-no dumbbells seem to work. what should i do?

thanks guys, any opinion is welcome.

**Burner02** · 05-13-2002, 08:20 PM

Hey, welcome-
Some of the more knowledgable peopple on this site will also tell you to watch your diet and most likely bump your cardio up.
But in more of a detailed manner than I can.

They will also tell you that your triceps make up 70% of your arm mass, I believe. So you will need to work those guys pretty viciously.
As far as your bi's go, Bar Bell curls are a core exercise. either straight or cambered standing bar curls. Maybe followed by some sort of preacher curl, bb or db, or seated incline db curls (seated on in incline bench so your arms can fully extend)

Maybe finish off with some sort of db curl. I know you said they do not seem to work, but how's your form? If keep elbows tucked into your sides and do not swing (read cheat) they are a great exercise.

**w8lifter** · 05-14-2002, 05:03 AM

AFDSaints90...welcome!

I would think that should be enough cardio to get you where you want to go...the rest remains w/ your diet!

If possible, give a sample diet in the nutrition forum and we'll check it out for you

**Scotty the Body** · 05-14-2002, 11:15 AM

Welcome to IM AFDSaints90!!!

Check out the nutrition board like W8 suggested for your diet.

I know for me anyway, dropping the volume I was doing for arms was what helped them to grow the most. How often do you work them now and what are you doing each workout?

**AFDSaints90** · 05-14-2002, 01:00 PM

i do triceps after a heavy bench day and once more in the week (usually after shoulders) and i do biceps on back and legs day. arms are the only thing i work more than once a week.

**picasso** · 05-15-2002, 11:04 AM

I say back off on arms.
Here's two different ancient arm
routines that can jump start some growth.
#1)superslow Chin up.Try for 30 seconds
up and 30 seconds down. Just one, now immediately
do a set of BB curls to bloody friggin failure..keep
the weight down so you can get 8-10 before failing.
Now immediately to one rep of super slow dip.
Same as chin,add weight if you can.
That's it, 5 minutes once a week for 3 or 4 weeks.
or try #2)10 x10 superset BB curls x10 reps
with close-grip bench x10 reps. Again, keep your
weights down and set your goal at completing
10 x10 supersets. Your arms will thank that
Picasso guy someday.

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