male only weight lifting tip

[evobuilder 0]

so the more I lose, the more I realize my arms are scrawny... I have a big chest andd shoulders... but man... my arms are just tiny (fat made them look bigger I guess).

So I am looking for a good work out to bulk up my arms and was wondering if there are any tips out there.

[Cingulus 0]

Hi Evobuilder,

For the arms I would recommend the following.

1. Find a weight for each exercise that you can do up to 8 reps.

2. Keep using the same weight until you hit 10 reps then add 5 pounds.

3. Keep to three sets per exercise:

Biceps

Upper Arm Mass – Supine Grip (palms facing in) pull ups on assisted dip machine

Full Bicep – Preacher Bench Kink Bar Curls

Bicep Peak – Concentration curls

Triceps

Triceps Mass – dips, use an assisted dip machine 3 sets up to 25

Inner/Mid Triceps – Overhead dumbbell French curl

Outer Triceps Head – Triceps pushdown

I hope this helps…

[plain 12]

Ditto. Those "bent bar" preacher's curls can get brutal! Also, personally I like to really stress my tricep work.....biceps are the "glory boys" of the arm, but it's the triceps that really give the impression of mass (IMO)

Also, I think it's worthwhile to pick up one of those gizmos that works the forearms (a bar with a rope attached....you clip the rope around freeweights and lift those weights by rotating the bar. Sorry about the vague description, lol).

[Jaffa 5]

I have heard similar. If the 10th rep is doable without struggling, then you need to move up in weight. Keep doing it until you make the next weight. Three sets a day is what I'm doing right now.

I am also totally into the fat burn style of walking and peddling right now. I walk for an hour and then ride the peddle stationary bike.

Also I was told to make sure and do the weights before the fat burn exercise. I do most of the time, but not always.