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    Terminator's Avatar
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    Workout tips to increase bicep/tricep size?

    For the past few weeks, I have been back to the gym, working out 5 days a week. I have already noticed some minor results, and am looking to build upon increasing my bicep/tricep/forearm size. Any tips?

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    You probably have the biggest forearms on the site.

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    Cut it down to MAX of 4 days a week, and keep it to one workout a day. Stretch good before and after. Try to switch the type of work out everyday. is not considered a good workout unless you switch up hands.

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    does stretching help build the muscles or is it just so you dont pull anything? I go to the gym mon-fri run couple of miles each day then work the upper body 3 of the days and i never stretch. Never too worried about pulling anything but if it help build the muscles then be damned i gonna start stretching.

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    What is your current workout regimen, Term? I agree don't go every day. Go every other day, and mix it up a little. But then again, I am not too knowledgeable in this but that's I've been told. I get to the gym at work 3 times a week and lift on two of them and then run the third time. I'm kind of reaching a plateau though. Also, I tend not to stretch for lifting, but absolutely must stretch before running. Should I stretch before lifting?
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    Quote Originally Posted by JAYBIRD33081 View Post
    does stretching help build the muscles or is it just so you dont pull anything? I go to the gym mon-fri run couple of miles each day then work the upper body 3 of the days and i never stretch. Never too worried about pulling anything but if it help build the muscles then be damned i gonna start stretching.
    Stretching helps you keep from pulling something and it also improves range of motion. In addition working your upper body 3 days a week is too much. You should try splits, for example monday do chest/tri, weds do legs/bi and friday do back/shoulders. Do four exercises per muscle group. The reason splits are good is because it takes a minimum of two days for your muscles to rebuild from working out and be at where you were prior to working out. You want to get an additional few days of rest so that your body will be able build additional muscle before working out again.
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    Quote Originally Posted by Terminator View Post
    For the past few weeks, I have been back to the gym, working out 5 days a week. I have already noticed some minor results, and am looking to build upon increasing my bicep/tricep/forearm size. Any tips?
    Less reps more weight.
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    Eat lots of protein (I'm sure you won't have a problem doing that). Make sure you hit muscle failure after every workout. And I would agree with 3 days of rest- or at least away from the arms area. Maybe do light aerobics, that kind of thing.
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    Terminator's Avatar
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    Right now I'm working out 5 days a week (every day at lunch). I generally do weights 3 days (Mon, Wed, Fri), and cardio the other 2 days (Tues, Thurs).

    I don't focus on one group of muscles, I hit them all. I am quite sore and fucked up after my weight lifting. After the work out, I drink lots of water, and eat protein.

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    Our resident weightlifter only does one group of muscles per workout, but he's in a class like Arnold up there.

    Maybe two days on the groups you are targeting, increase the protein, and the usual more weight less reps.
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    I've been on an exclusive bicep/tricep workout for years now. Maybe I should start easing off a bit...

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    Quote Originally Posted by Terminator View Post
    am looking to build upon increasing my bicep/tricep/forearm size. Any tips?
    Three to four excercises per body part should do it for you. Try a bar bell curl for 3 sets of no more than 12 and follow suit with dumb bell hammer curls. 30 sec rest max between each set. If you have access to a cable machine use a bar bell attachment and curl with your hands facing down instead of up. 3 sets of no more than 12. Follow up with an isolated dumb bell curl for 3 sets of 10 for each arm.
    Triceps. Cable pull downs. Easy on the weight. Triceps will burn much easier. Use a bench or chair and do the dip. If you need a challenge put a weight in your lap. Follow up with a 3 set of kick backs with a medium weight.
    Forearm. Fairly easy. Place your arms across a bench and curl your hands upwards with a light to medium weight in each hand. Turn your arms over and curl upwards. 3 sets each.
    It's a good workout for us average gymites. It can last for awhile by just adjusting the weight used.
    Hope it helps.
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    Quote Originally Posted by mtaylor View Post
    Stretching helps you keep from pulling something and it also improves range of motion. In addition working your upper body 3 days a week is too much. You should try splits, for example monday do chest/tri, weds do legs/bi and friday do back/shoulders. Do four exercises per muscle group. The reason splits are good is because it takes a minimum of two days for your muscles to rebuild from working out and be at where you were prior to working out. You want to get an additional few days of rest so that your body will be able build additional muscle before working out again.
    Thanks for the info, i will have to change up my routine alittle bit.

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    Terminator's Avatar
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    I skipped the gym today. My slack ass work partner took the day off, so I lost motivation. Ah well, I did enough this week to keep me hurting through the weekend.

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    Quote Originally Posted by mtaylor View Post
    Less reps more weight.

    Interesting. Has that worked for you? There's two schools of thought here. One says more reps, less weight, and the other, less reps, more weight.

  18. #18
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    More weight-less reps builds mass and size. Less weight and more reps builds definition. Pretty simple concept.

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    Quote Originally Posted by Terminator View Post
    For the past few weeks, I have been back to the gym, working out 5 days a week. I have already noticed some minor results, and am looking to build upon increasing my bicep/tricep/forearm size. Any tips?
    I thought you said that you already had a perfect body.

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    Quote Originally Posted by TXCharlie View Post
    I thought you said that you already had a perfect body.

    There is always room for improvement.

 

 
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