Eat foods that are high in protein and low in carbs . Right before you work out , eat something small thats high in carbs , about 2hrs. before . Use heavier weights ,and do shorter sets . Don’t expect to become huge overnight . It takes time . References :
For being 15 and doing 20kg dumbbell curls is actually very strong. It is far more than most people can lift in gyms, including the ‘roiders.
One important thing that you must take into consideration is your form. Every exercise must be completed properly in order to ensure full muscle development (ie: standing biceps curls= only bending your arms at the elbows, NOT moving your shoulders NOT rocking back and forth for momentum, NOT using your back for leverage to lift the heavy weight, NOT using your calf muscles to help throw the weight up for each repetition). For biceps, I recommed barbell curls (3 sets, 8-10reps), preacher curls (3, 8-10), seated alternate dumbbells (3,8-10) and finish off with hammer curls (3, 8-10). Triceps…I use cables and free weights. Rope pulldowns, straight bar pulldowns, overhead extensions and "skull crushers" all 3 sets, 8-10 reps. For forearms you can do reverse biceps curls (builds biceps and forearms), and the standard forearm curls (I’m not sure if thats what theyre called). Shoulders…Military press, lateral raises, front raises, rear raises all 3 sets, 8-10 reps.
As for food, eat a LOT. It’s good to carb up before you lift weights because it gives you short term energy, protein is long term energy (so save that for after workouts to feed the muscle). One of my friends is a Pro Bodybuilder and told me to drink a protein shake about 20 mins before lifting, then take weight gainer within 1 hour after lifting. You WILL get bigger. Just remember to do plenty of cardio if youre taking weight gainer because that extra mass will find a way to store itself somewhere on your body.
I apologize for not having proper names for the exercises, but if there is also a wealth of information online at http://www.bodybuilding.com, or do as I did and buy the bodybuilding bible by Arnold Schwarzenegger called "The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding"…its honestly all you will ever need. Hope this helps. References :
First of all, you need to put on a lot of muscle weight in order to increase your arm size. Because your brain proportionizes them. Have you ever seen anybody who has 16inches arm but only 36inches chest.
Secondly, You need both compound exercise and isolated exercise for Biceps and triceps. They should only be trained no more than once per week.
Train your biceps after pull downs, or chin ups.
Train with barbell. Take a weight you can go for 6-8reps, 3 sets.
Train your Tricep after bench press, or dip.
Skull crusher and cable push down will do. again 6-8reps 3 sets.
Keep adding on some weight if you can perform more than 9 reps with the existing one- that is important!.
You are too thin. You are too thin so Just keep eating, 6 meals a day is the best. Make sure each meal has meat contents equivalent to 30grams of protein, i.e. 5-6 egg whites.
I am 170cm, 72kg, and my bicep is 15inches. If you eat your weight up to 85kg while you keep training, your arm should reach 16-17inches by the time.
The process can’t be quick, because you need to put on weight first ( bulk up phase ), don’t be afraid of carrying some fat on your waist, you can cut them with cardio exercise afterward. In a nutshell, there is no quick way. Bodybuilding is a life time committment, since you are teens, your body is loading up with abundant testerone ( an important anabolic hormone for muscle build ), so keep on working, lift heavy, eat like a pig, and you will get what you are looking for. in 2 years time ( no joke, that is fast ). References :
Lastly, I hate to admit it, but it takes FOREVER to add mass to the frame. The initial period may take 2, 3 or even as long as 5 years, and that’s from Arnold himself (you know who I mean) References :
March 21st, 2010 at 4:04 am
Eat foods that are high in protein and low in carbs . Right before you work out , eat something small thats high in carbs , about 2hrs. before . Use heavier weights ,and do shorter sets . Don’t expect to become huge overnight . It takes time .
References :
March 21st, 2010 at 4:50 am
For being 15 and doing 20kg dumbbell curls is actually very strong. It is far more than most people can lift in gyms, including the ‘roiders.
One important thing that you must take into consideration is your form. Every exercise must be completed properly in order to ensure full muscle development (ie: standing biceps curls= only bending your arms at the elbows, NOT moving your shoulders NOT rocking back and forth for momentum, NOT using your back for leverage to lift the heavy weight, NOT using your calf muscles to help throw the weight up for each repetition). For biceps, I recommed barbell curls (3 sets, 8-10reps), preacher curls (3, 8-10), seated alternate dumbbells (3,8-10) and finish off with hammer curls (3, 8-10). Triceps…I use cables and free weights. Rope pulldowns, straight bar pulldowns, overhead extensions and "skull crushers" all 3 sets, 8-10 reps. For forearms you can do reverse biceps curls (builds biceps and forearms), and the standard forearm curls (I’m not sure if thats what theyre called). Shoulders…Military press, lateral raises, front raises, rear raises all 3 sets, 8-10 reps.
As for food, eat a LOT. It’s good to carb up before you lift weights because it gives you short term energy, protein is long term energy (so save that for after workouts to feed the muscle). One of my friends is a Pro Bodybuilder and told me to drink a protein shake about 20 mins before lifting, then take weight gainer within 1 hour after lifting. You WILL get bigger. Just remember to do plenty of cardio if youre taking weight gainer because that extra mass will find a way to store itself somewhere on your body.
I apologize for not having proper names for the exercises, but if there is also a wealth of information online at http://www.bodybuilding.com, or do as I did and buy the bodybuilding bible by Arnold Schwarzenegger called "The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding"…its honestly all you will ever need. Hope this helps.
References :
March 21st, 2010 at 5:14 am
First of all, you need to put on a lot of muscle weight in order to increase your arm size. Because your brain proportionizes them. Have you ever seen anybody who has 16inches arm but only 36inches chest.
Secondly, You need both compound exercise and isolated exercise for Biceps and triceps. They should only be trained no more than once per week.
Train your biceps after pull downs, or chin ups.
Train with barbell. Take a weight you can go for 6-8reps, 3 sets.
Train your Tricep after bench press, or dip.
Skull crusher and cable push down will do. again 6-8reps 3 sets.
Keep adding on some weight if you can perform more than 9 reps with the existing one- that is important!.
You are too thin. You are too thin so Just keep eating, 6 meals a day is the best. Make sure each meal has meat contents equivalent to 30grams of protein, i.e. 5-6 egg whites.
I am 170cm, 72kg, and my bicep is 15inches. If you eat your weight up to 85kg while you keep training, your arm should reach 16-17inches by the time.
The process can’t be quick, because you need to put on weight first ( bulk up phase ), don’t be afraid of carrying some fat on your waist, you can cut them with cardio exercise afterward. In a nutshell, there is no quick way. Bodybuilding is a life time committment, since you are teens, your body is loading up with abundant testerone ( an important anabolic hormone for muscle build ), so keep on working, lift heavy, eat like a pig, and you will get what you are looking for. in 2 years time ( no joke, that is fast ).
References :
March 21st, 2010 at 5:28 am
Hi.
The answer is very simple. Eat hard. Train hard. Sleep hard.
Train the muscles to complete failure (you are sending electrical signals to the muscle, but there is no contraction).
Make sure you are eating enough. Read Ronnie’s tips about it here http://www.bigroncoleman.com
Sleep 9 hours a night.
Lastly, I hate to admit it, but it takes FOREVER to add mass to the frame. The initial period may take 2, 3 or even as long as 5 years, and that’s from Arnold himself (you know who I mean)
References :