Looking for Sincere Lifting Advice

bry25 · 2014-10-02T01:45:31+00:00

My priority and first focus is to get bigger arms. So, my first question is, can i just start doing curls and see results?

Yes and no, the triceps is a much larger muscle than the biceps, if you want arms that actually look chunky make sure you are training your triceps hard in conjunction with your curls.

I tried "bulking up" but i felt like I saw the weight gain around my stomach and not really anywhere else.

Bulking up is eating clean food at about 5-10% more than your TDEE (google this if needs be). People take it as an excuse to just stuff their face. Bulking only "works" if you have a high intensity hypertrophic work regimen to go with it. Else there's no point in going on a bulk in the first place.

How can I improve my forearms as well?

Gripping exercises like deadlifts, farmers walks, pull ups will have them growing naturally, there are specific exercises for the forearms you can youtube but I think they're unnecessary.

Also, what kind of training do you all recommend for someone trying to bulk up their arms?

Arm exercises... Curls, pull ups, chin ups, tricep pull downs etc - you can just youtube these.

What kind of equipment do I need?

A gym membership likely in the grand scheme of things but bottles of water, dumb bells, sacks of sand, you can improve a fair bit.

the guys who work out there all know what they're doing and I'd be embarrassed to go without prior knowledge.

We all spot you a mile away, the scrub who doesn't know what he is doing. Know what we think? We either don't care or think good on you for growing a pair and turning up not knowing what you're doing. Just go to the gym and copy what other people are doing (don't copy squats or deadlifts without someone teaching you form - ask for help. Seriously, ASK someone).

The machines..or apparatuses I suppose are intimidating.

No they're not. You're a paying customer one way or another and they're yours to use. Use them.

Also, what kind of form do I need for certain exercises to maximize my workout?

Youtube...

I don't understand some terminology (such as, but not limited to: "deadlifts" , a "5x5", etc

No one is prepared to help you with this, don't be lazy just google what they are and what they do and what it means. As a 16 year old you have time to do this, expecting people to google things for you and/or answer this for you will lead you wrong. This is your body, if you want to look after it expect to do a fairly large amount of self directed study towards it.

The information I'd add over what you've asked is...

Go to IIFYM and work out your macro intake requirements (google these) for a cautious bulk.
Use myfitnesspal app on whatever smart phone you have to keep track of your macros.
Do 3 workouts a week consisting of Benchpress, Squat, rows and deadlift for 12 weeks. Add in your arm exercises wherever you please.

Make sure you are adding weight each week, it's easy to just stick with X weight because you're comfortable with it. Push yourself, most people in the gym do not push themselves - your body needs to be worked hard in order to put out for you.

Then report back. By this time you'll have put on definition, a lot of strength and have gained knowledge from some gym bros. Make sure you get at least 7 hours sleep each night too and try not to binge on junk food.

/weightroom /bodybuilding and bodybuilding forums are fair places for more information, but be skeptical and questioning.

Source: Twenty something year old muscle bro. Bench 315, Squat 440 Deadlift 575.

oldredder · 2014-10-02T03:36:03+00:00

"deadlifts"

Youtube that. Watch.

"I have skinny arms and especially thin forearms. I'm insecure about my arms and I don't like it."

Then lift things using those muscles. It's that simple. You can do more than weight-lifting, you can do a physical job where you work all those muscles. Then you're paid to lift instead of paying for weights and paying for use of a gym.

When you use a machine that you resist, by moving your arms from straight out ahead of you to all the way to your left & right (still horizontally out) that will work your forearm muscles (along with triceps, deltoids, a lot else).

http://www.free-workout-routines.net/image-files/dumbbell-shoulder-press.jpg

I guess if you want you could use weights as resistance only for your forearms, triceps or biceps but there's only so many hours in the day & you can work a lot of muscles at once.

stillnoturday · 2014-10-02T06:15:24+00:00

Do something like http://startingstrength.com/ it is a 5x5 routine of basic barbell movements that are compound.

Add isolation lifts. Honestly at your age eating to grow should be your concern go about 10% over your TDEE and you should be good to go.

As for you being scared to go to the gym, ask yourself what is worse working out improving and having someone judge you for a short period of time, or walking around your whole life not changing and having everyone judge you. Get over it focus on you no one else matters.

YOUR_MOMS_A_CUNT · 2014-10-02T06:29:32+00:00

Best types of biceps exercises are the following:

3 sets of barbel curls on the preacher curl set, each set with alternating grips (wide out, close in, middle, in that order)
1 set of hammer fist curls on the preacher curl set.
Do shoulders after the three sets.
Repeat above once more with more reps or more weight.
Finish with shoulders.

-Triceps rope pulldowns, skull crushers, and dumbell triceps curls are also great.

Let me give you some advice. There are three types of people. One are people like you, that lose weight easily, but gain muscle slower, the other is people like me, that gain weight easily, but also gain muscle easily. The last are lucky motherfuckers that lose weight easily and gain muscle easily.

Realize that as a 'skinny' guy, (I guess), that your progress will not compare with people with other types of bodies, but that shouldn't stop you at all.

I recommend you go to the school's gym. It's an added motivation to work out your hardest when you take the time and effort to actually be in the gym instead of your home.

Also, don't wear gloves. They are for pussies that don't want calluses.

Ask the guys in the gym for advice, and maybe take a friend along that is at a similar point as you. Realize that the scary muscular dudes that seem to know what they are doing started from somewhere, and most people start lifting weights because they wanted to 'get better, and look better', and most guys are probably nicer than some other people you may meet.

Make sure you don't blow out your back. It's better to use lighter weights, and do more reps 'correctly', instead of trying to show off, doing weights that are way above what you should be doing, doing 3 reps and twerking your back like you're a stripper.

Remember, I was one to curl 100lbs each arm, until I learned that it's a better workout, as well as safer to maybe curl 35 lb each arm, using the correct form, going slowly.

But really, my biggest tip is to use the preacher curls for your biceps. They are magic.

Shoulders and forearms are 50% of your arms in terms of how swole they look. Triceps are like 30% and biceps are only like 20%. Make sure you work those other parts along with biceps. You don't want skinny-ass arms with huge biceps.

anonlymouse · 2014-10-02T01:51:11+00:00

So, my first question is, can i just start doing curls and see results?

Yes, but that's the most inefficient way to do it.

Do I need to bulk up first?

In the sense of working your whole body, yes.

but the guys who work out there all know what they're doing and I'd be embarrassed to go without prior knowledge.

Don't be. It's much easier than talking to girls, so you'll want to get over that.

Your best bet really is to go over to www.stronglifts.com - read everything and sign up for the newsletter.

raceAround126 · 2014-10-02T08:32:20+00:00

Can I advise you get a personal training session? They really aren't expensive. I think I paid about £45 for two hours and it was the best money I ever spent.

My PT helped me to understand what my goals should be a lot better, how to get there, how to sort the diet out properly and how to properly mix cardio and weight training to facilitate fat loss and build strength.

I doubt at 16 you're going to need much help. But so long as you search out a qualified gym instructor and personal trainer and not some bro who looks like he works out.

kingofpoplives · 2014-10-02T15:52:23+00:00

I wanted my arms to get bigger.

It's really hard to make just your arms grow by doing curls. Whole body exercises, with squat and deadlift being the best, with ramp up your testosterone and make your whole body grow. For a newb I'd recommend 3x5 of squat, bench, deadlift, and overhead press. Throw in some pull ups / chin ups and maybe a few curls and you will be good to go.

Look into Starting Strength by Mark Rippetoe, since you really need to get the form right to avoid hurting yourself and get maximum benefit. Nutrition is also key. If you don't start eating more your body won't grow, but keep it clean so you don't put on too much fat.

bertmaklinFBI · 2014-10-02T19:28:56+00:00

So, my first question is, can i just start doing curls and see results? Do I need to bulk up first? ... Also, what kind of training do you all recommend for someone trying to bulk up their arms?

You need to increase your testosterone levels. More test = bigger everything. Best way to do it is through:

Heavy compound lifts and movements - squats, deadlifts, bench press, OHP, dips, pull ups, pendlay rows. Squats will be most imoprtant.
Food. Get 150 grams of protein a day, split the rest between carbs and fat. Eat whole food - meat, vegetables, fruit, milk, fish, eggs, nuts, etc
Sleep! This is often the most overlooked part but also crucial.

I never do isolated bi/tri work, yet receive plenty of compliments on my arms.

How can I improve my forearms as well?

Deadlifts, pullups, farmers walks. Google "grip strength for deadlifts" and add that as well.

What kinds of things do I need to do? What kind of equipment do I need? ... I do have access to my schools gym with a wide array of equipment, but the guys who work out there all know what they're doing and I'd be embarrassed to go without prior knowledge.

You need a squat rack (aka power rack), a barbell, plates and a bench. I recommend you start with "strong lifts 5x5" (google it) and move onto "starting strength 3x5" when you consistently stall out. You will quickly get strong, and if you want to switch to a hypertrophy routine, you will be able to lift heavier for faster progress. For example, Arnold started on a whole body routine squatting 3 times a week. As far as the people at the gym - they'll be friendly if you're open minded and observe gym etiquette - put your weights away!

Also, what kind of form do I need for certain exercises to maximize my workout?

/r/weightroom

The most important thing is consistency. You should see results in a few months, and very noticeable results in 6. Probably faster since you're young. Good luck!

throwaway-aa2 · 2014-10-02T02:47:20+00:00

To set the scene, I'm 5'9, 141 lbs

and

My priority and first focus is to get bigger arms

No, don't do this.

I'm obviously much older than you, but I'm 5'9 and I'm 170ish pounds, and I STILL look rather skinny (I've been called a twig)

Trust me... nice arms on a skinny dude LOOK like nice arms on a skinny dude. I know I'm telling you what you don't want to hear, but biceps don't really define a masculine look.... a broad back and a big chest do though. I want you to think carefully about masculine looking men, or a man you know that can pull ladies by his looks easily... 99% of the time he's going to have a huge chest / back. He MIGHT have nice biceps but almost always has a big chest.

I feel like (ESPECIALLY HERE) the goal is to look like a gorilla... big, dominant, strong. You should be doing exercises which change your mental capacity for lifting (like deadlifts & squts, which also work the legs)- and be doing chest and presses for upper body.

Again trust me... girls will go crazy for a nice body with biceps, but biceps on a skinny body doesn't look as impressive. Go for BIGGER. And the way you do this is just do Starting Strength. Your biceps will grow indirectly from compound lifts, and pull-ups (which you'll do after you get out of the novice level in Starting Strength)

Do I need to bulk up first?

Generally lifting is like 80% diet... any serious outfit I've ever been apart of workout wise has put a significant importance on diet. If you can eat milk & eggs this will be significantly easier for you (but you can do without). That being said, don't do it first, just do it alongside the lifting...

Title	Looking for Sincere Lifting Advice
Author	bry25
Upvotes	3
Comments	20
Date	October 2, 2014 12:36 AM UTC (11 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/2i1nni/looking_for_sincere_lifting_advice/
Archive Link	https://theredarchive.com/r/askTRP/looking-for-sincere-lifting-advice.142546 https://theredarchive.com/post/142546

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