I am currently trying to build and tone my arms up. I have a weight bar, with weights that can be put on and taken off as I want.I'd like to become stronger, but I also want my arms to LOOK muscley too. Not just my biceps, but all over both my arms really. What are the best workouts? How many reps should I do? And finally, how often should I perform this weight training? I hear the arms need about 3 days to rest and recover before you should work them again. True?Any help would be much appreciated, and some links to sites with info would be cool too.
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Building and toning my arms up..
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you should probably go onto google and do some research about working out arms. There are just soooo many. My personal favorite is preacher curls but that's mainly for your biceps.As for resting your arms, I'd say 1 day of rest is good. Try making a routine and stick with it. Maybe something like Monday, Wednesday, Friday.
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You should never lift the same muscle group more than 2 times a week unless you're using performance enhancing drugs. On average, muscles tend to need about 4 days to fully recover.About the lifts, triceps take up 2/3 of the arm, so you want to focus on them. Search the net for different exercises. I could give you a routine, but I dont have the time.
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Really? I need to go bitch slap my old coach then. :grin:
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LMAO , dude that was funny as hell!!!Yeah if all you do is the same exercise 3 days a week you're going to run into problems. You'll probably do good for the first few weeks, maybe even the first month - but after that you're gains will taper off, then quit, and eventually you'll began to overtrain & actually lose strength & size.Most of the pros train a different muscle group on different days. They might hit some of the same groups while lifting other stuff, but they only focus on a certain muscle once a week.For example, say a guy lifts 3 times week (M-W-F). On monday he works his legs and abs, wednesday is chest & bis, friday is back & tris. Well on chest day he benches which works tris. On back day he deadlifts which works legs & chins which work bis. See where I'm gettin at?But I would recommend focussing on a muscle group ONCE a week, and definately no more than twice.
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Do you consider creatine a performance enhancing drug?
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Hmmmm, thanks for the info. I assume I can work out everyday as long as it works out different sets of muscles, right?
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Yes that is correct
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Joe no I dont. Creatine replenishes ATP levels & draws water into the muscles enabling you to lift heavier weight more comfortably & recover at a faster rate. If you lift the same muscle groups more than twice a week then it would be a good idea to take creatine.I was talking about steriods.
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Do you know why roids have more effects on some more than others?
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becuase certain people know how to train & diet better than others. Thats the main reason. However different guys have different testosterone levels naturally. Say someone has 100mg of testosterone in his body & another has 300mg - when you start injecting 500mg a week of say Test Enanthate then naturally its going to have a greater effect on the guy with weaker natural test levels.However no one should even be considering taking steriods until they're 21 & been training naturally on a regular basis for at least 3, preferably 4 years. Then you have to factor in that they're illegal in most countries...