Guide to getting strong arms

[st1cky1cky]

I my self have a fast metabolism, so its easier for me to maintain a low weight i only weigh 150lbs.
But a lot of it is muscle and very little is fat. I never work out on a schedule ill do work outs here and there 3 times a week? And this is how big my body is so far.
So if i start working out a lot more and get on schedule id prolly get bigger quicker:

 

[kingkobra7]

that is a bad guide though it will improve strength just not good.
4/10

to get strong arms all you need is a curlin bar and some dumbells you can do tons of workouts with 2 dumbells and a ez-bar curling bar

 

[da warrior]

hmm i dont like this guide the key to gettin big arms is a low amount of reps and very heavy waits. at least thats what i think and i go to the gym every day.

 

[THE LAP]

hmm i dont like this guide the key to gettin big arms is a low amount of reps and very heavy waits. at least thats what i think and i go to the gym every day.

there is a difference between "big" bulky arms and strong arms. speed and strength indurance is achieved through quicker reps and longer sets.

also to achieve your big bulky arms you shouldn't go to the gym everyday.

 

[d4rkk0]

not bad =D

but y not make 1 with legs?

 

[flipscapes]

My arms are really weak, and I'm probably the 4th weakest in our class.

I'll try this guide.

I have loose skin on my arms though, would this help?

 

[DoorKnawb]

Well try to drink alot of protine because thats what actually builds the muscle. After you work out or lift heavy weights your muscles tare and you body heals over the tares making your muscles bigger. Protines make more of that healing process.

 

[C_Town_Hero]

or you can do magic time alot LOL!

 

[wexpo]

You wanna get strong arms?

Go to the fucking gym like I do, and train your intire body. Nothing more said than posers who think they're tough because they get gelatine arms.

You wanna get buff?

Do Deathlifts, bend-over rows, biceps curls, squats, military press, Bench press, ...

Any retard can get somewhat muscle by simply doing XX push-ups a day, the key is keeping it in proportion.

There is a reason people say you have to go to the gym/buy professional gear in order to get big. And that reason is that you need to go to the fuckin gym and need professional gear.

I won't even start on the dangers of training alone, as you're proposing. Always make sure you have a "spotter" (A simple friend is enough) with you, in case he something goes wrong. (I'm at semi-heavy weights right now, having an arm-faint during a Bench-Press could easily crush my chest/neck)

EDIT: Go to professional body-building forums, and there is enough people willing to even MAKE A SCHEDULE FOR YOU!

As for the arguement of reps:

It's quite simple actually:

The MORE of an excercise you do, the more you're working on the muscle's "condition". The MORE WEIGHT you do in an excercise, the more "Strength" (and thus bigger arms) you will get.

The Ideal is often found in;

3x5, 3x8 or 3x10. With about a 1 minute-2 minute cool down in between every set. (So it's, for example, 5 benches, then you cool down 1 minute, then you do 5 benches again, then another cool down, and then another 5 benches)

It is also not preferred to work out every day. (Unless you're in the big league, which is unlikely if you're here on Sythe)

Also do 1 "work-day", 1 "recup-day". (There is no point in training when your muscles are still recovering from last day, all you'll do is end up hurting/ripping a muscle)

 

[sneaky82]

You wanna get strong arms?

Go to the fucking gym like I do, and train your intire body. Nothing more said than posers who think they're tough because they get gelatine arms.

You wanna get buff?

Do Deathlifts, bend-over rows, biceps curls, squats, military press, Bench press, ...

Any retard can get somewhat muscle by simply doing XX push-ups a day, the key is keeping it in proportion.

There is a reason people say you have to go to the gym/buy professional gear in order to get big. And that reason is that you need to go to the fuckin gym and need professional gear.

I won't even start on the dangers of training alone, as you're proposing. Always make sure you have a "spotter" (A simple friend is enough) with you, in case he something goes wrong. (I'm at semi-heavy weights right now, having an arm-faint during a Bench-Press could easily crush my chest/neck)

EDIT: Go to professional body-building forums, and there is enough people willing to even MAKE A SCHEDULE FOR YOU!

As for the arguement of reps:

It's quite simple actually:

The MORE of an excercise you do, the more you're working on the muscle's "condition". The MORE WEIGHT you do in an excercise, the more "Strength" (and thus bigger arms) you will get.

The Ideal is often found in;

3x5, 3x8 or 3x10. With about a 1 minute-2 minute cool down in between every set. (So it's, for example, 5 benches, then you cool down 1 minute, then you do 5 benches again, then another cool down, and then another 5 benches)

It is also not preferred to work out every day. (Unless you're in the big league, which is unlikely if you're here on Sythe)

Also do 1 "work-day", 1 "recup-day". (There is no point in training when your muscles are still recovering from last day, all you'll do is end up hurting/ripping a muscle)

I partially agree with the post above, you do have to do a full body workout , but wexpo you are wrong about a few things.First off you can workout everyday,infact I do it myself.You need to do workout smart, doing arms one day (bench/pullups/pushups/curls),legs the next (squat/deadlights/low weight powerclean),then arms again (towelbench/pullups/pushups/curls) and another legs day(powerclean/lunges/stepups).Do this workout while switching up your core lifts reps and keeping all auxileries to a constant 2 sets of ten and I gurantee you will be strong.Remember form before weight and always go slightly below parallel in squat.If your wondering about protein shakes, I would suggest creatine instead, because it tastes better and you can do way more reps.If you have any questions feel free to ask.

 

[spunjungle]

great guide... i now have stong arms hehe

 

[Marzerq]

3.5kilos dumbbells, how old are you? I fell of the chair slsly.

Next time you should provide a proper guide, wich i believe 0.0001% have knowledge about, and especially the nutrition part (wich means more then the training itself).

Edit: 17 years old btw

 

[x sonic]

Because everyone else has posted i'll post mine....

I go to the gym 2 times a week. And I do outside training once a week, I do a mile and a half run then use power bags for strength excercises. I have been going to the gym for over 2 years now, i'm 16 and at college. If you don't think thats me then lol like i'm that sad to pretend someones else's body is my own rofl.

I like the pics in your guide, the exercises are good to.

 

[Phlasko]

Do you guys like getting photos of the internet of dudes with abs?

 

[702skiller]

nice guide, its good u included pictures, as it gives us a more clear view on what and where your doing it

 

[kingkobra7]

if anyone wants some like workout schedules i got like 2 or 3 old ones for people who maxed at 180 pound bench or so and like idk 200 squat i forget what my max was then it was last year or something

 

[sneaky82]

if anyone wants some like workout schedules i got like 2 or 3 old ones for people who maxed at 180 pound bench or so and like idk 200 squat i forget what my max was then it was last year or something

ha 180 bench and 200 squat that sucks im 15 and 147 lbs and i have a 195 bench and a 335 squat.Thats no exageration.

 

[CrudeSapphire]

Lol, Push ups are mainly for chest,

But I got to admit it also works your shoulders & triceps, but really minimal.


Edit; since everyone else posts pics, I'll just post one too to let you know I know what I'm talking about,

 

[Marzerq]

Do you guys like getting photos of the internet of dudes with abs?

http://forum.body.se/showthread.php?t=35363 there you got my gym journal.

 

[claw johan]

not bad but i think all people know how to train(if they are human)