I am so frustrated with weightlifting. I've working over a year on my body and it looks not bad, but my biceps I thought would be bigger. Please anybody if you have time can you type me out a program. I like to go to the gym 5 times a week to work on different muscles. Then the weekends to rest. I've learned a couple things I've been cutting down on the real big calories, I've been getting more into freeweights, and for my bench I admit I always do the same amount of weight. Mabe its because I don't increase my weight more when I work on my biceps?Help is appreciated?
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18 Year Needs Advice Badly on Weightlifting
- Thread starter BingBee
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Well since your 18 and wanting to get big you shouldn't be cutting down on calories. And yes try advancing the weight you are using. When you do dumbell curls do your warmup set, then middle set, then on your last set use the heaviest dumbells that you can squeeze three reps out of. Then drop them and grap the dumbells that are half of that weight. Do those until you are screaming like a little bitch and your arms can't even move
KANE_VICIOUS
Banned Member
lol thats what i do and i really do scream like a bitch
Welcome Bingbee...
Listen my friend. You have to be a little patient. Rome was not built in a day, and niether will your body.
Here are some basic rules to follow:
- go to the gym 4 days per week....monday, tuesday, thursday, friday
- split your bodyparts up like this...chest/shoulders, lats/traps/lower back, quads/hams/calves, biceps/triceps
- do not train for more than 1 hour at a time
- use 8-10 sets for large muscle groups(chest, lats, quads), 6-8 sets for hams, delts, triceps, and 4-6 for biceps, traps, low back, and calves
- try to use more weight at each workout, or, the same weight, but for more reps
- use mostly free weights and basic exercises
- use very strict form
- reps should be in the 6-12 range
- eat a healthy diet of fruits, veggies, chicken, fish, meat, eggs, oatmeal, rice, pasta, wheat bread, skim milk, water, and as little junk as possible
- if you wish to gain alot of size, than limit outside sports and other draining activities
- stay at ironmag and ask questions
GOOD LUCK!
Listen my friend. You have to be a little patient. Rome was not built in a day, and niether will your body.
Here are some basic rules to follow:
- go to the gym 4 days per week....monday, tuesday, thursday, friday
- split your bodyparts up like this...chest/shoulders, lats/traps/lower back, quads/hams/calves, biceps/triceps
- do not train for more than 1 hour at a time
- use 8-10 sets for large muscle groups(chest, lats, quads), 6-8 sets for hams, delts, triceps, and 4-6 for biceps, traps, low back, and calves
- try to use more weight at each workout, or, the same weight, but for more reps
- use mostly free weights and basic exercises
- use very strict form
- reps should be in the 6-12 range
- eat a healthy diet of fruits, veggies, chicken, fish, meat, eggs, oatmeal, rice, pasta, wheat bread, skim milk, water, and as little junk as possible
- if you wish to gain alot of size, than limit outside sports and other draining activities
- stay at ironmag and ask questions
GOOD LUCK!
Eat.. Eat.. Eat... 6 meals per day.... 40Grams of Protien per meal... then go here...
http://www.ironmagazine.com/
and use this workout as a guide.....
my biggest mistake for many many years was working out..trying different things .. this work out and that... what is important is to lift with the basics.. lift heavy.. progress slowly.. but make sure you do progress.... EAT.... SLEEP and allow your body to recover...
Oh yeah as gopro said... keep coming to this site for advice and most of all Motivation.... Good luck
http://www.ironmagazine.com/
and use this workout as a guide.....
my biggest mistake for many many years was working out..trying different things .. this work out and that... what is important is to lift with the basics.. lift heavy.. progress slowly.. but make sure you do progress.... EAT.... SLEEP and allow your body to recover...
Oh yeah as gopro said... keep coming to this site for advice and most of all Motivation.... Good luck
DRLICKALOTUS
Registered
increase protein intake and weight
if you want to get big you have to lift big
if you want to get big you have to lift big
senopole
Registered
Damn good advice. What was killing me for a long time was that I was doing WAY too much cartio and not eating enough protein. Good Luck.
May I ask why you advocate a Biceps/triceps day?
Originally posted by Orange357
May I ask why you advocate a Biceps/triceps day?
Well, I actually am an advocate of switching your bodypart split every 2 months or so. However, I like a bi/tri day because it keeps all of the blood in one area for the whole workout, gives you an awesome pump, and just feels good.
More scientifically, however, training antagonistic bodyparts on the same day will speed recovery, and if you train biceps before triceps, the bicep pump will allow for a safer tri workout by warming up the elbow joint and providing a "cushion" that does not allow you to overextend at the elbow.
