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Anonymous
I am trying to get my Triceps and Biceps more toned. What would be the best workouts to do with just dumbbells and myself?
>> Anonymous
pushups, curls
>> Anonymous
*sigh* If you want to remove the layer of fat between your skin and your arms, you must do diet and cardio.

If you want to make your arms BIGGER, do 3 sets of 10-12 isolation exercises on them (they're easy muscles to hit. Just use your imagination). Read: you still have to do what I said in the first paragraph.
>> Anonymous
No I am not fat I'm 160 and like 5'11. I am in shape in all but my arms are quite weak.
>> Anonymous
oh I can workout at the gym when I go to weightlifting 3 times a week as well.
>> Anonymous
If you are weak than you shouldn't be doing isolation exercises.
>> Anonymous
Well what would you define weak?
>> Anonymous
Being able to bench at least twice your own bodyweight. Perhaps one and a half.

Deadlift at least two and a half.
>> Anonymous
>>141467

twice your own bodyweight would be 320 pounds, that is by no means weak.
>> Anonymous
I can deadlift 325 squat 300 but can only bench like 115 if I am lucky when I am out my house I don't really have anything to do. I'm thinking about doings lots of pushups and curls everyday.
>> Anonymous
>>141474

I can dead lift 350 pounds and I've only been lifting for a year and a half, and I am in absolutely no shape to be bodybuilding.

What is the point of isolation if you don't have the strength to properly destroy the muscle.
>> Anonymous
>>141479

Why would you want to tone your arms if you can only bench 115 pounds, you want to gain strength. You need to start heavy bench pressing, and doing a full-routine consisting of Deadlifts and Squats to create the hormonal release to help your upper body grow.

Also how the fuck can you Deadlift 325 and Bench 115.

That doesn't even remotely make sense.
>> Anonymous
It honestly confuses me as well and the thing is I am 100% serious. I do lots of box drills, cardio that might be why?
>> Anonymous
That's honestly incredible, but that's way too large of a gap.

If you want to pack meat onto your biceps, just build up your deadlift. The stress of having to hold onto 300+ pounds is more stress than isolation curling would ever do.

If you can't get access to a gym, a full bodyweight routine would be better than just doing curls and pushups.

http://www.trainforstrength.com/workout1.shtml

If you can get access to a gym, use this.

http://www.defrancostraining.com/articles/articles.htm
>> Anonymous
I can access a gym 3 times a week with a set workout each day. Monday is hang cleans and Box Squat, Wednesday is Squat and Bench Press, and Thursday is Deadlift and Towel Bench Press.
>> Anonymous
you shouldn't be flexing your biceps in a deadlift, you will tear them. your triceps should flex when you dead.

better for bis would be weighted chins, and honestly i neer did curls and my arms were out of proportion smaller, its only been these last 2 months i've started with barbell curls and hammer db curls and my arms have gained about 1.5 inches
>> Anonymous
every time someone posts in this forum, everyone starts being a fucking baby.

if your weak, weight train. if you want to bulk up, weight train. do mass movements, work out more, eat more.

jesus christ