Hey guys/gals

Been out of the weight training for about 6 months now and starting to get back into it. im currently 12 and half stone and 6 foot 1 and want to build up more and get generally bigger. Im having around 2500 calories a day and 5 meals and a protein shake if i can fit it in. So i think my intake is good yes?

My arms are looking a bit dweeby compared to my shoulders and pectorals so i want to get them a bit bulkier. Not too bothered in having great washboard abs atm i can easy work them when i start cutting.

Just want to know what sort of exercises i should be doing and if there is anything wrong with my current routine?

I usually start with 10KG each arm and; 10x Bicep Curls, 10x Hammer Curls, 10x shoulder press and then 10x reverse Bicep Curls. Then put the weight up to 12.5KG each arm and repeat. and then up to 15KG each arm and repeat. then with the 15KG ill do tricep extensions followed by Chest press (12,10,8,6 reps).

Is this enough of a workout for the arms or should I be doing more? I know the weights are shockingly low but like i said my arms are dweeby and ive not been doing it for 6 months.

Any advice welcome and thanks

If you want big arms, ditch all that isolation and go for compound exercises. lots of heavy rowing for biceps, and heavy pressing for triceps.

Cheers for the reply, So im going get a Chin-Up bar tomorrow and give that whirl see how that goes.

yea; great choice.
incorporate a full body routine.
get strong overall; dont imbalance yourself
cheers

If your aiming for size then you need to bulk up. Make sure your eating enough to gain 0.5-1 pound a week. Keep it mostly clean, 5-6 meals a day each with a lean meat protein source and fruit/veggies.

Cheers for the replies, Its so hard to get your diet back on track after eating crap for so long but im trying. I have trouble gaining weight because of my high motabolism. is 176lbs a good weight for 6"1?

Cheers

Depends what you mean by a 'good weight', id say thats very slim and lean? As im 6'2"/ 6'3" and my weight is roughly 200-210 lbs and im not skinny, but im not exactly big im just fairly broad but defined. But if i lost say 30lbs i would be fairly skinny.

Sorry dude but you have trouble gaining weight because you eat 2,500 calories a day and you're 6'1". I'm 6'2", 229lbs and eat at least 4,000 kcals a day, that's the only reason I weigh more than you.

I was your weight about a year ago and to bulk I think I started off by eating about 3,000-3,250 calories a day while doing a FBW made almost exclusively of compounds (I asked the same questions and people like Malkore gave me the same answers )
Once your weight gain stops then up the calories again.

Agreed.

I'm 6' and 172lb, and I don't gain anything on 2500 kcal (at least not anything significant).

Cheers for the info. You were spot on my intake for today has been 2700 and about 200g of Protein (I think). Tis hard when your in college with excuses for sandwiches priced so high. Ill take some Protein shake and some more food with em tomorrow See what its like tomorrow.

Yeah, but I made the choice to build muscle at the fastest rate and accept the fat gain too. This guy doesn't have to do that but he does need to up calories in order to gain weight, he said he's a hard gainer but he isn't, he's at the weight you'd expect from someone on that level of consumption

Anyway, I think I said a 'little' fat didn't I? I still have a '4 pack'

I have a keg, beat that you pansy!

And yeah, eat more!

Thanks ill try to up my intake