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Apr. 05/07, 04:08 PM
| | Registered User | | Join Date: Mar 2007
Posts: 10
| | | arms i have really small arms and wrists and im somewhat new to working out.
any suggestions on how to bulk them out, fast?
also, explaining the workout would be best, because i am not familiar with many workout excersies | 
Apr. 05/07, 04:10 PM
|  | I <3 BigTs Nipples | | Join Date: Jan 2005 Location: Cincinnati, OH
Posts: 2,780
| | | Deadlifts, pullups, rows, and more...
Forget about trying to target just your arms, go for those big compounds to develop functional strength. Oh, and make sure your diet is in check before doing this. You won't bulk up a shred if you aren't eating enough.. | 
Apr. 06/07, 10:34 AM
|  | Registered User | | Join Date: Apr 2007 Location: Leicester, UK
Posts: 14
| | | Do bicep curls using heaving dumbells, and do once every two days. 3 sets of 20 reps per day. this should increase your triceps, wrists and biceps quickly. Make sure u hav a suitable diet as this is the source for muscle growth and determines how fast they will grow. | 
Apr. 06/07, 10:37 AM
| | Registered User | | Join Date: Jan 2007
Posts: 1,488
| | Quote:
Originally Posted by liamashley Do bicep curls using heaving dumbells, and do once every two days. 3 sets of 20 reps per day. this should increase your triceps, wrists and biceps quickly. Make sure u hav a suitable diet as this is the source for muscle growth and determines how fast they will grow. | If the weight is light enough to do for 20 reps then you will reap little to no benefit from doing so. | 
Apr. 06/07, 11:53 AM
| | Registered User | | Join Date: Mar 2007
Posts: 10
| | Quote:
Originally Posted by (Silent) If the weight is light enough to do for 20 reps then you will reap little to no benefit from doing so. | should i do as much weight as i can hold?or weights i can do about 5-10 reps on? | 
Apr. 06/07, 04:58 PM
|  | Forum Metalhead | | Join Date: Jul 2006 Location: San Diego, CA
Posts: 1,066
| | | Stick with what range of reps you are normally doing - usually this will fall between the 5-10 range, yes. | 
Apr. 06/07, 06:44 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | focus on compound pushing/pulling lifts and have a good diet consisting of enough protein, fat, carbs and calories. and adequate rest. curls are optional and unnecisary | 
Apr. 06/07, 08:06 PM
| | Registered User | | Join Date: Mar 2007
Posts: 59
| | | If I were you, I wouldn't target my arms alone. I wouldn't want to have huge arms with a small shoulders and chest. Your routine should work out everything, not just arms. Your diet and rest are also just as important.
With that being said, some exercises that specifically target your arms are...
FOR BICEPS:
-Dumbbell Curl
-Barbell Curl
-Hammer Curls
-Preacher Curl
-Concetration Curl
-EZ Bar curl
FOR TRICEPS:
-Triceps dumbbell press
-Triceps dumbbell extension
-Kickbacks
-Machine Triceps press
FOR FOREARMS (wrists):
-Wrist curl
-Reverse wrist curl | 
Apr. 06/07, 08:27 PM
|  | training 2 b a genius@hardwork | | Join Date: Jul 2006 Location: Florida
Posts: 3,466
| | | out of those exercises, dumbell press and perhaps some wrist work are the only ones you should do in a routine. you want to do compound lifts to get bigger, not isolation exercises.
again, do deadlifts, chinups, pullups, and rowing movements . those will bring the best results. remember, work your whole body to see best results |  | | Thread Tools | Search this Thread | | | | | Display Modes | Rate This Thread | Linear Mode | |
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