Arm/Chest Definition

[TheStuff]

I need help getting my arms and chest being "shaped" and toned. When I go to the high school gym, I usually do...

Bicep curl with dumbbell: 4 sets of 6-8 at 35lbs on each arm

Tricep barbell (can't really describe it, it's like a short bar with the weights at the end and you grip two handels in the middle): 4 sets of 10-12 at 50lbs.

Standing bicept curl with barbell: 4 sets of 12 at 50lbs (I do more reps because it's easier, and there isn't anything a little above 50 at the gym only a 90, and that's too heavy for me at this time probably.)

Tricep Machine: 4 sets of 10-12 at 60lbs.

Then they have this machine for your pecs, and I do 4 sets of 10-12 at around 80lbs I think, it doesn't have a marked weight on the weights.

By the end of the workout, my arms are usually "buff'd out" and are fatigued. I've been doing this workout for a while (adding weight when it's getting to easy) and my biceps/triceps are getting bigger and stronger, but you are not able to notice any results, the bicep or tricep don't seem to stand out really until I actually flex, than it really shows. Is there a way to make it show, so that when people look at me, they are able to see how "shaped" my body is etc.

Another thing, it seems that my pecs are the worst part of my body. I do not bench press because I literally suck at it, all I do is do the chest workout on that one machine when I go to the gym. What do you suggest? Thanks for all the help.

TheStuff

 

[Arnold]

Time and patience is the key!

How often do you perform this work-out? How is your diet?

As far as benching, what do you mean you suck at it? You cannot push a lot of weight?

Rather than that machine, have you tried dumbbell presses or flyes?

Do you work your legs at all?

 

[TheStuff]

I do this workout as much as I can, I am very busy during the week, having soccer practice, soccer games, and school, but I usually go after soccer practice which is 2-3 times a week, and I am there for an hour working out. My diet, well, maybe that is it, I am pretty skinny for my size (5'9 140lbs) and most of that is muscle, because I was 125 5'8 the beginning of summer, than during summer I've been working out, but haven't eaten that much to gain that much weight. Diet is the thing, I am 15, can't drive to any stores etc, and my parents have no idea what to get, me either, all I tell them is to get me meat. As for as bench press, yes, I cannot push a lot of weight, I can probably max out at only 165, but I do 130lbs 4 sets of 8 without a spotter (I usually go alone so I don't do a lot of weight) but even at that weight, it's hard for me. I don't really work my legs that much, since I am always running and always on them. Sometimes I do, sometimes I don't, depends on where I go for the gym, because the one at the high school are able to break, and I don't really trust those. Any more help on this? or diets, etc.

 

[Arnold]

Well, it's crucial to work your legs, it's half of your body. Once you start building your legs you will find that you will gain weight and this will help you gain size in your upper body as well.

Diet is key! If you're not eating enough, which it sounds like you're not, you will not gain size, period.

If I hear/read you correctly, you work your arms and chest 2-3 times per week? A bit much, you do not need to work them more than once every 5 days. I work each muscle once per week.

At your age you just need to eat! 5-6 times per day, plain ole calories, and a lot of protein, at least one gram of protein per pound of body weight. Have your parents buy you protein bars so you can bring them to school with you.

Oh, do you work your back? Back is the second largest muscle group, very important to work that too!

 

[Gabriel]

Try to get more protein and complex Carbs. You need Bench pressing for chest.Use Incline and Decline benches for your Chest. Make sure you switch your workout every few weeks so your body doesn't adapt to it. Also throw in some Pre-exost and Super-Sets.

 

[M.J.H.]

The key to increased definition has NOTHING to do with the exercises that you choose, rather, is has to do with your bf%. As long as your diet is in tact, and your bf% is low, your chest and arm definition will be excellent.

 

[Rdb2]

Just don't give up and keep working at it, but be sure to take a rest between days!!!