SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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im only lifting 13.5kg per arm on free weights at the moment (as im a big fat gayer)
i do 3 sets of 8-12 reps (depending on if i think i can lift it that many times)
i also do trisep dips off a bench
what sort of weight should i aim up for (and how oftern should i upgrade the weights)
wanna get big ol arms
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bwbw
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Registered: 14th Feb 05
Location: Glasgow
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For big arms you can't neglect your triceps. They are 2/3 of your arms mass and are used for most functions involving lifitng things and using your arms. The bicep is only the secondary muscle. Only move up the weights if you feel you can do ten of the next set. Ideally you should be failing on the last one or two of the sets. Also you need to eat big to get big and don't neglect the shoulders. Need big shoulders for big arms. And don't neglect the opposing muscle. The body has a self defence mechanism that stops its-self from growing too big if the opposing muscle isn't strong enough to support it. For example doing a lot of chest work and neglecting the back would do not justice as the back would prevent the chest from growing. Sorry for the essay. Any questions, give us a shout.
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Foz
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Registered: 8th May 02
Location: Bristol
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OJC looks like a weight lifter. u2u him
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Corsa E-Tec
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Registered: 4th Feb 04
Location: Stevenage Drives: Leon Cupra
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i'm lifting about 15KG's 3 sets of 10, i'm just gonna stay on that for a month or too then up it a bit more.
you'll be ok on them untill you feel there getting a bit light!
[Edited on 06-09-2005 by Corsa E-Tec]
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Craig W
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Registered: 31st Oct 00
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For biceps i do a total of 9 sets consisting of 3 different exercises, the same for triceps too.
With regards to the weight, no-one can tell you wh at to aim for. If 13.5kg is enough for 8-12 reps then stick with it, if you're training right and have a good high protein diet the weight will gradually increase week after week.
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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cheers mate..
what woul;d be best move for doing shoulders ?
kinda thought that doing tricep dips would have been enough ? what else should i do ?
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Pablo
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Registered: 3rd Feb 03
Location: Milton Keynes
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quote:
Originally posted by Craig W
For biceps i do a total of 9 sets consisting of 3 different exercises, the same for triceps too.
With regards to the weight, no-one can tell you wh at to aim for. If 13.5kg is enough for 8-12 reps then stick with it, if you're training right and have a good high protein diet the weight will gradually increase week after week.
here is the man that can
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Craig W
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Registered: 31st Oct 00
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quote:
Originally posted by bwbw
For big arms you can't neglect your triceps. They are 2/3 of your arms mass and are used for most functions involving lifitng things and using your arms. The bicep is only the secondary muscle. Only move up the weights if you feel you can do ten of the next set. Ideally you should be failing on the last one or two of the sets. Also you need to eat big to get big and don't neglect the shoulders. Need big shoulders for big arms. And don't neglect the opposing muscle. The body has a self defence mechanism that stops its-self from growing too big if the opposing muscle isn't strong enough to support it. For example doing a lot of chest work and neglecting the back would do not justice as the back would prevent the chest from growing. Sorry for the essay. Any questions, give us a shout.
Good advice, especially with regards to opposing muscles.
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bwbw
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Registered: 14th Feb 05
Location: Glasgow
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Shoulder press, exercises involving cable machines, also not forgetting the lats and deltoids. Hundreds of exercises for triceps, press ups for one as long as it's close arm grip, using the smith machine, same position as chest press but hands in middle of the bar, works the triceps.
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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problem with me is... i need to "cut the gut" as well as build up my muscles too
my legs are fine n dandy i still work them from time to time but not as much as my upper boby..
have started to do dorcel raises too (sp)
and my arms have got a lot bigger already  getting a lot more definition on them guns 
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Craig W
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Registered: 31st Oct 00
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quote:
Originally posted by SteveW
cheers mate..
what woul;d be best move for doing shoulders ?
kinda thought that doing tricep dips would have been enough ? what else should i do ?
The shoulders (delts) have 3 heads, you need to hit them all. I vary my routine week by week but mainly stick with the same things ie shoulder press, upright rows, side lateral raises, and bent over rear lateral raises. Dips are effective but i personally respond well with what i do - close grip bench press, rope pull downs and dumbell extensions.
Ask 10 bodybuilders 10 questions and you'll get different answers, it's whatever works for you.
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Craig W
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Registered: 31st Oct 00
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Also try and train your chest with your shoulders or triceps, if you train them all on seperate days you're hitting your triceps 3 times a week and not giving them time to repair/grow.
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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cheers Craig 
its my CV day today anyway 
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SetH
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Registered: 15th Jul 01
User status: Online
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quote:
Originally posted by Craig W
Also try and train your chest with your shoulders or triceps, if you train them all on seperate days you're hitting your triceps 3 times a week and not giving them time to repair/grow.
Spot on, the amount of people that make this mistakes is unbelievable.
Steve, stick with your cardio sessions for the time being as well m8 to get rid of that gut. You get your bodyfat % down then your gains from weights will be more visible.
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chris_uk
Premium Member
Registered: 8th Jul 03
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the other day i did 20 reps of 30kg on my right arm, could only manage 17 with my left.. .
my arms hurt sooooo much.
[Edited on 06-09-2005 by chris_uk]
[Edited on 06-09-2005 by chris_uk]
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SteveW
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Registered: 15th Jul 02
Location: Up in the clouds
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cheers Seth
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Craig W
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Registered: 31st Oct 00
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quote:
Originally posted by chris_uk
the other day i did 20 reps of 30kg on my right arm, could only manage 17 with my left.. .
my arms hurt sooooo much.
[Edited on 06-09-2005 by chris_uk]
[Edited on 06-09-2005 by chris_uk]
Is this your bicep routine, 1 set of 20 reps?
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3CorsaMeal
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Registered: 11th Apr 02
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i dance around with 1kg weights like i'm frank spencer
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Craig W
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Registered: 31st Oct 00
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quote:
Originally posted by 3CorsaMeal
i dance around with 1kg weights like i'm frank spencer
Some mothers do ave em.
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3CorsaMeal
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Registered: 11th Apr 02
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tbh i'd rather be a ninja
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Jake
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Registered: 24th Jan 05
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and use proper form.
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Patrick
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Registered: 25th Apr 02
Location: SE London
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I only tend to do one set of reps, judge on how much weight to use so that I can manage about 15 slow lifts (4secs up and 4secs down) am currently lifting 18kg both with both arms. The trick is with intensity rather than quantity. As long as you use 100% intensity you should make maximum gains.
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