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Anonymous
Question

How do I build up my bicep and tricep strength? I'm always doing the same weight over and over and could never lift anything heavier the next workout. Or worse, lift less and still burn out my arms. And also how can I get my arms jacked up?

Pic sorta related, kinda like my arms
>> Anonymous
Eat more.
>> Anonymous
monday:do 3 sets of 12 with weight set at 15(example)

Wednesday:3 sets of 13-14 with weight set at 15

Friday:3 sets of 15-16 with weight at 15

Next monday: see if you can do 3 sets of 12 at 20, if not keep increasing your reps at 15 until you can do 12 reps of 20, etc. etc.
>> Anonymous
Train movements for a while, not muscles. All the "mind-muscle connection" horseshit they sell you in the magazines won't help you a bit if you can't curl a 40 pound dumbbell or close grip press over 200 pounds.

Focus on getting stronger in these upper body exercises twice a week;

*Close grip bench press
*Dip
*Chin up (palms facing you)
*Bent-over row (palms out)

For six to twelve weeks. Squat/deadlift two days a week on different days, and do overhead presses with a reasonable weight (6-10 reps) at the end of your upper body workouts. Push hard. Warm up for a couple sets of 6-12 reps and then jump in with as many sets as you can handle of 4-8 reps (probably three to five).

Your goal is add five pounds to the bar each and every time you can complete all of your reps in each exercise. If you get stuck, keep trying until you get it.
>> Anonymous
You have to work in sets of increasing weight to see any kind of improvement. When I played football, we did everything in 6 week blocks. The first workout, we would max out (in b4 bel-air) and see what was the highest total weight we could lift. From that point until the next max out day, we would work out based off of percentages of our max.

For example, say my max bench was 250. In order to increase my ability to lift these weights, we would start at a percentage around 60% to 65% of that max. So for 65% of my max, I would start my work out like this:

4 sets of 10 reps at 65% or 160lbs. we would work like that for about three weeks, each week, increasing the percentage of weight we pushed. The last two weeks or so leading up to the max out day, we would then begin to change the way our sets worked:

1st set: 10 reps at 70%
2nd set: 8 reps at 75%
3rd set: 6 reps at 80%
4th set: 4 reps at 85%

What this would do is allow us to keep pushing our bodies past their normal levels and continue to gain stregnth. Usually on the next max out day, most of us would see an improvement anywhere from 5 to 15lbs in stregnth.
>> Anonymous
>>715

Eat a good deal of protein every day, do heavy-ish weights (the kinda thing you can lift 5-8 times for serveral sets) and increase the weight every few weeks unless your strength is sky-rocketing