Secrets/Tips to getting your GUNS huge and ripped!

[DAVIDTUA]

Hey guys lets share all of our secrets/tips on how we get our GUNS(arms/bis/tris) huge and ripped!

I think this may be an interesting thread to share.

[AdamGB]

Are you the real David Tua?... :P

[DAVIDTUA]

Are you the real David Tua?... :P

ONLY if you are indeed the REAL AdamGB :P

[AdamGB]

AdamGB died a long time ago... my real name is 'Alex W'

[Lords Gym]

please change your name you gonna post thread like this ! fukin hell

[LUCKY_13]

I'm a fitness student specialising personally in resistance/hypertrophy training.
The best way to train your arms is like every muscle group.
1) 2 days per week with at least 2 days between training eg: If you train your arms on monday, don't train them again until thursday.
2) Should be a minimum of 2 exercises per body part eg: 2 exercises for biceps, 2 for triceps etc
3) Exercises should be with a weight that you can do 3-4 sets with 4-8 repetitions. If you can't lift a weight more then then 4 times, it is to heavy and if you can lift a weight more then 10 times, it's to light.
4) You should have 1-1.5 Minutes of rest between sets so the body can reproduce it's supply of ATP.
5) Warmup and stretch before every workout. Stretch and cool down after every workout.

Some good exercises are as follows:
Biceps:
*Bicep Curls
*Concentration Curls
*Preacher Curls
*Chin Ups
*Reverse Bicep Curls

Triceps:
*Skull Crushers
*Tricep Extensions
*Tricep Pushdowns
*Tricep Dips

Forearms:
*Forearm Curl
*Reverse Forearm Curls
*Hand Clenches

[The_One77]

If you can lift a weight more then 10 times, it's to light.

I don't think thats quiet right because you can gain quality muscle by going up to 12 reps for sure.
Generally you would be looking for the 6-8 or 8-12 rep range for mass.

David Tua, realise also that you should do lesser sets for your triceps and biceps when in contrast to your chest simply because they are smaller muscle groups.

[Scrap]

please change your name you gonna post thread like this ! fukin hell

[Lords Gym]

[LUCKY_13]

If you can lift a weight more then 10 times, it's to light.

I don't think thats quiet right because you can gain quality muscle by going up to 12 reps for sure.
Generally you would be looking for the 6-8 or 8-12 rep range for mass.

David Tua, realise also that you should do lesser sets for your triceps and biceps when in contrast to your chest simply because they are smaller muscle groups.

Nah the reason they say no more then 10 is because 10 reps roughly takes less then 60 seconds to complete. This use ATP as it's primary fuel source, thus focusing on fast-twitch fibers (strength, size). When reps go for longer then 60 seconds, the aerobic fuel system is used and slow-twitch fibers are activated (endurance) reducing the effect of strength and size. So if you want to focus on increasing strength and size, then the weight must be heavy enough to do 4 or more, 10 or less.

[boozeboxer]

David you have always had alot of power.....I would focus on roadwork or on not being a short man that just waited for the KO.

[ono]

I only do two exercises for my biceps and my arms have grown from 13.75 inch to 15 in about 10 weeks

Exercise 1:

incline bicep curls

using a bench (on an incline) lie back with your arms dangling by your sides. This puts your biceps in their weakest position (apparently). Try to twist your arms outwards as this puts the strain on the biceps rather than the forearms. I just do 6 sets of 8/10/12 depending on the weight used. Just make sure your increasing the weight/rep amount everytime you train if possible. You'l definately feel in the bicep area a day later or so but that's likely to be because you have worked the muscle properly and fully.

Exercise 2:

Hammer curls

work the forearms more than anything i think and the point between your biceps and your forearms....which is crucial to overall arm development.

I'm an ecto and they work for me. I have a bowl of tuna and a tall glass of lucozade after my workout....followed by a meal an hour later.

[donnydarkoIRL]

I never work on size as all i do is box, but to get ur arms looking cut, I find rowing is good, as is heavybag work at high pace, those excercises get ur arms trim real quick!

[dde698]

In my experience for chest and shoulders regular push ups do loads more than any weight exercise cheaper than a set of weights as well!

[Dizaster]

I only do two exercises for my biceps and my arms have grown from 13.75 inch to 15 in about 10 weeks

Exercise 1:

incline bicep curls

using a bench (on an incline) lie back with your arms dangling by your sides. This puts your biceps in their weakest position (apparently). Try to twist your arms outwards as this puts the strain on the biceps rather than the forearms. I just do 6 sets of 8/10/12 depending on the weight used. Just make sure your increasing the weight/rep amount everytime you train if possible. You'l definately feel in the bicep area a day later or so but that's likely to be because you have worked the muscle properly and fully.

Exercise 2:

Hammer curls

work the forearms more than anything i think and the point between your biceps and your forearms....which is crucial to overall arm development.

I'm an ecto and they work for me. I have a bowl of tuna and a tall glass of lucozade after my workout....followed by a meal an hour later.

I'm with you!!! Unless you're on roids and have 20inch arms, you don't even need f'n close to 10 different exercises to get your arms huge!!! even 4 dedicated arm exercises are not needed for 95% of the population.

Chinups, Dips, or Bench is all you'll ever need to get huge arms... It's as simple as it needs to be. If you can hang 80 pounds from your belt and do 30 chinups,,,, your gonna have huge arms... even if that's all you do...

The myth of having to isolate each muscle in your arms by targeting each with 10 different exercises substituted on and off during the weak is complete rubbish that was preached during the late 70's early 80's bodybuilding manuals that were written by steroid bodybuilders, FOR steroid bodybuilders... The main one being Bill Pearls masterpeice that was a staple in any athletes bookshelf who wanted to build muscle in the 80's.... He has since come out and said his entire carreer was built around steroids, and he wouldn't have done a third of the exercises he suggested in his book if not supported by steroids.


Keep it simple,,, pick 2 or 3 exercises that work your entire arms at once, load up on weight, eat well, and your arms will grow.... I've tried both myself, and have had the opportunity to speak to many good athletes who have followed the bodybuilding 10 arm exercise workouts for many years, then swapped to the basic - squat, bench, chins, dips, dealift workout program, and their body had never been better... If you can get through 5 different arm exercises during one training session then your either on roids, or not pushing yourself hard enough on each exercise.. If you can kill yourself with 3 or 4 tough tough tough sets of chin ups or dips and your arms are totally beat,,,,, you should need another 5 different isolation exercises after that..


Sorry, i'm just a little passionate about this as i've seen the difference it makes to your time and effort by simplyfing a workout program, and the results come so much faster..
www.hardgainer.com
and
www.musclegaintips.com
are both big preachers of the simplified workout routine for non steroid taking bodybuilders, so if you want to read more up about this then these sites are good, and are written by professional trainers...

I don't mean any offence to anyone who doesn't agree with this either so please don't take any. It's just when I have a strong opinion about something I find myself having to voice it very loudly on occassions.
And I would not even bother if my main purpose wasn't to help people.