Exercise questions for you studs.

[6jase5]

the best way to build arms with equal definition is to change up your routine, or never have an arm routine at all. Everyone just tends to do straight arm barbell curls, but try doing hammer curls, reverse curls (more for forearms), sitting on an incline bench with arms out to the sides (don't over stress elbows) etc. Also, allow time for recovery as you grow muscle when you aren't working out. You can google this so don't toss me under the bus, but if you want bigger arms or pecs, do leg exercises. You have to build overall, not just specific areas.

This is NOT spam, but try jorge cruise's (diet and exercise guy) method. It kicks your ass and doesn't take anything fancy. For example, do a push up starting at the top, count to 10 on the way down, hold for 2 seconds at the bottom (don't touch), take 10 seconds on the way up. Do 2 sets of 4 and then smile at the pain. the military calls it cadence lifting and it works IF you take the full counts and don't go quickly. If you are doing 200 push ups, you are wasting your time in my humble opinion.

 

[Jereth]

Is there are good exercise to use in regards to building up the chest muscles (pectoralis major)? I've been working out lately but really have no fancy equipment, just barbells. I was wondering if there was a particularly good lift etc, that can be done that would concentrate on that area.
Sorry to hijack the thread, just a skinny guy taking notes here!

Try push ups, weighted push ups, chest fly's(you'll need dumb-bells for that), bench press, more push ups, pullover...
Honestly though, you can't just expect to work one muscle group and then have that particular group to be 'hyyyuuge and rrriiiippppeddd'...
(I'd suggest investing in a set of dumb-bells though. They're cheap and work wonders, I'm a big advocate of dumbell work rather than barbell for exercises like the bench press,, arm curls etc...

You can google this so don't toss me under the bus, but if you want bigger arms or pecs, do leg exercises. You have to build overall, not just specific areas.
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SQUATS! Simply one the the greatest exercises ever!

If ya want big arms, ya gotta work every other muscle I'm afraid. When was the last time ya saw a guy with huge arms and a skinny body?
Squats, deadlifts, bench-press(do NOT fall into the trap of thinking the bench press is a miracle worker, it itsn't), pull ups then weighted pull ups, dips then weighted dips

To the OP, Tsal is right, you need to work your triceps to get more bang for your buck, they do make up 70% of the upper arm muscle mass. Also, try some close grip bicep-curls to work the inner muscles of the bicep that bit more...(just my own unqualified suggestion)

 

[syciprider]

the best way to build arms with equal definition is to change up your routine, or never have an arm routine at all. Everyone just tends to do straight arm barbell curls, but try doing hammer curls, reverse curls (more for forearms), sitting on an incline bench with arms out to the sides (don't over stress elbows) etc. Also, allow time for recovery as you grow muscle when you aren't working out. You can google this so don't toss me under the bus, but if you want bigger arms or pecs, do leg exercises. You have to build overall, not just specific areas.

I do none of the exercises you mentioned. Most of my non aerobic exercises are focused on developing endurance in my legs (for running and biking) so I do a lot of squats (100 a day), thrusters, lunges and what not (very little weights involved). My arms are fine really but my brachialis bothers me as they are not firm and I think it affects my ability to hold myself up on the bike for long periods of time as well.

 

[Deleted member 79588]

Hammer curls are great for the brachialis

 

[v-12]

check this out for a indoor pullup bar

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[Araillac]

my body is so nicely formed and defined. Don't you wish your body was a hot as me?

 

[jenderfazz]

The brachialis is the strongest elbow flexor, even stronger than the biceps, and the best way to work it out is hammer grip curls. If you aren't big on weights, try pull-ups, especially hammer-grip ones (most pull-up bars have the option). Not only will it help your brachs, but it'll build your biceps and forearms as well. Oh, and your lats and most of your back...

About tired arms on the bike, it's usually my triceps that get sore after a long ride. They're the ones doing the bulk of the work keeping you upright, and endurance is key for your particular purpose.

I would definitely throw in some pushups (sets of ~15-20) to build your chest and triceps a little and work on that endurance.

You can get a lot of work done just doing pushups, pullups, lunges, and such. And remember, when push comes to shove, balance is very important. Make sure your entire body is in good shape and you won't run into problems down the line.

 

[hbarcat]

plastic surgery