TKD

Hi,

I am trying to build my biceps + pecs and am really confused on what to use...

for my pecs i am focusing on normal press ups and diamond press ups.

But for the arms i'm not to sure what to use...

a

curl bar? or barbell? or dumbbells?

Can someone help me please.

Thanks.

Phred

In the name of flexibilty, I say use them all. Why limit yourself to just one type of exercise. I am not saying use them all in every workout. Look at it as a menu of exercises and rotate different exercises every so often to keep the muscles guessing, not stagnating. And I do not suggest you do more than 5 sets (total) for Bis in any given workout. It is a small muscle.

If you always have a great day, you will always have a great life.

"The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

KelJu

You aren't going to make much improvement if you aren't focusing on compound movements.

If you want to build your chest, you should select two of the following exercises:
Barbell Bench Press
Dumbbell Incline Press
Dumbbell Press
Incline Bench Press

These aren't the only ones to pick from, but I think they would be the easiest for a newcomer.

Personally, I would suggest Flat Bench Press, and Incline Press.

Then for arms, you should consider doing 2 or 3 compound movements and maybe throw in 1 set of isolation movements. Isolation movements are movements were you isolate 1 muscle group such as curls.

So for biceps I say do pull-ups or chin-ups. Then maybe throw in some dumbbell hammer curls. Do you realize that the triceps are much bigger and stronger than biceps. If you want arm size, I would recommend doing some compound movements that really blast the triceps like Dips and close grip bench press.

Use the following site to see how to perform exercises if yo uare unsure how to. ExRx Exercise & Muscle Directory

Read the training stickies to structure a training program. This is extremely important. If you don't, yo uwill miss out on a wealth of information that can help you do amazing things with your training. Once yo uhave read the training stickies, post your program in the training forum, and we will look it over and give sugestions.

http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101)
http://www.ironmagazineforums.com/tr...s-cowpimp.html (Designing training routines by Cowpimp)

If you only focus on biceps and chest exercises, you probably won't get very far. Thats just my 2 cents worth.

Also check out the diet and nutrition stickies to learn how you should eat so that you make gains. IF your diet isn't spot on, you will probably not make much progress.

As far as which curl type to do, I mix it up. Sometimes I do straight bar curls, and sometimes I do dumbbell hammer curls. I never do both on the same day.

TKD

wow so I'm more lost then i first thought. I'm still only 19 and i don't think i have time for full workouts due to school work. I guess ill do some reading and come back soon.

Thanks!

KelJu

I have a job, a full load of classes, and I can still make time for the gym. You have to evaluate your priorities. Do you want to have lots of free time, or do you want to dedicate yourself to training? If you have to contemplate the answer, you might want to stick with having free time.

Duncans Donuts

I have a client who just wants to work out his chest. All the time. Non stop. I literally have to tell him he needs balace for overall health (he talks about having big legs, which most people believe, but he doesn't - in fact he has relatively severe lower extremity posture problems) and I won't give him the option of working out because he refuses to do anything else. He also claims, "but my chest needs the most work" - funny, his shoulders/back/legs are severely underdeveloped while his chest is developed further.

My advice: you will waste your time, hinder your progress, and look silly and amateurish if you just work your biceps and your chest. You also will probably overdo it (as most people, no offense, with short sight do) and get few gains on such a program if any.

I get the best physique response when I squat. My arms, legs, and back all respond when I do them. Newbies need to design a program around compound lifts that focus on balancing their physique.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."