Any workout advice?

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

[RULE]

Personally i find MMA training MUCH better that working out.

Obviously different results, but the gym just is too boring for me lol

[RULE]

Personally i find MMA training MUCH better that working out.

Obviously different results, but the gym just is too boring for me lol

[TradeMarked]

Originally Posted by Zezmer

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

Water weight bro. eat or drink at least 50Gs of protein then do curls with water bags every other day. And do squats before and after every work out it builds your testosterone up.

[TradeMarked]

Originally Posted by Zezmer

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

Water weight bro. eat or drink at least 50Gs of protein then do curls with water bags every other day. And do squats before and after every work out it builds your testosterone up.

[Manhattan]

Originally Posted by TradeMarked

Water weight bro. eat or drink at least 50Gs of protein then do curls with water bags every other day. And do squats before and after every work out it builds your testosterone up.

Why 50 grams? lol.

You're right that squats do increase test but it's unnecessary to do squats before and after a workout. If you're already hitting legs once or twice a week...it provides little to no benefit to do them before every workout.

---------- Post added at 05:37 PM ---------- Previous post was at 05:20 PM ----------

Originally Posted by 2FUEL

Best way to get any results on certain muscle groups is to work them twice a weak as opposed to once a week. Be sure to do compound movements. Do movements with free weights were you have a larger range of motion so that there is more tension. There is a multitude of bicep workouts to do. The key is to mix them up and keeo the body guessing. If you repeat the same workouts over and over, you'll start to see less and less gains as time goes on due to the body "being used to these movements".

Try leaning back on a bench that's on a 45 degree angle.Arms down with knuckles facing towards the floor and lift them all the way up together slowly. 4 seconds up & 4 seconds down. This range of motion is far greater than standing and lifting by your sides, thus creating more tensions on the forearms and biceps.

Secondly. Try doing this in a reverse position where the bench is slightly higher up but still at an angle (not fully up). Lay on the bench with your neck over the top of the bench head. Again, arms down by your sides and lift upwards towards yourself. Again for 4 seconds up & 4 seconds down.

Another point. It's not so much about how heavy you can lift, rather the focus you put into the motion/movements you are doing.

The first muscle group you train at the start of any gym session will garnish the most benefit as later on lactic acid goes into the muscles and you'll end up with a lesser workout/lesser gains on other muscle groups later on in the session. Time & focus is key to improving gains.

Personally, when i train (especially if i've done a serious back workout) i swim afterwards. If it was mainly an arm/leg dominant workout i'll do the front crawl, if back workout, breast stroke.

A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.


The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.

[Manhattan]

Originally Posted by TradeMarked

Water weight bro. eat or drink at least 50Gs of protein then do curls with water bags every other day. And do squats before and after every work out it builds your testosterone up.

Why 50 grams? lol.

You're right that squats do increase test but it's unnecessary to do squats before and after a workout. If you're already hitting legs once or twice a week...it provides little to no benefit to do them before every workout.

---------- Post added at 05:37 PM ---------- Previous post was at 05:20 PM ----------

Originally Posted by 2FUEL

Best way to get any results on certain muscle groups is to work them twice a weak as opposed to once a week. Be sure to do compound movements. Do movements with free weights were you have a larger range of motion so that there is more tension. There is a multitude of bicep workouts to do. The key is to mix them up and keeo the body guessing. If you repeat the same workouts over and over, you'll start to see less and less gains as time goes on due to the body "being used to these movements".

Try leaning back on a bench that's on a 45 degree angle.Arms down with knuckles facing towards the floor and lift them all the way up together slowly. 4 seconds up & 4 seconds down. This range of motion is far greater than standing and lifting by your sides, thus creating more tensions on the forearms and biceps.

Secondly. Try doing this in a reverse position where the bench is slightly higher up but still at an angle (not fully up). Lay on the bench with your neck over the top of the bench head. Again, arms down by your sides and lift upwards towards yourself. Again for 4 seconds up & 4 seconds down.

Another point. It's not so much about how heavy you can lift, rather the focus you put into the motion/movements you are doing.

The first muscle group you train at the start of any gym session will garnish the most benefit as later on lactic acid goes into the muscles and you'll end up with a lesser workout/lesser gains on other muscle groups later on in the session. Time & focus is key to improving gains.

Personally, when i train (especially if i've done a serious back workout) i swim afterwards. If it was mainly an arm/leg dominant workout i'll do the front crawl, if back workout, breast stroke.

A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.


The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.

Originally Posted by Manhattan

Why 50 grams? lol.

You're right that squats do increase test but it's unnecessary to do squats before and after a workout. If you're already hitting legs once or twice a week...it provides little to no benefit to do them before every workout.

---------- Post added at 05:37 PM ---------- Previous post was at 05:20 PM ----------



A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.


The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.

This ^^^... I will add that there are a few key differences with muscle fiber recruitment if you are looking to either just look good or really work on athletic performance...

If you have any interest in improving sports performance, in addition to the good information provided by others I would suggest incorporating some powerful movements into your routine... the goal would be to quickly recruit the fast twitch muscle fibers needed to accelerate the weight through the movement... ideally this would be accomplished during a strength routine (something like 5 x 5 sets with plenty of rest in between) .. A good strength program should last 6-8 weeks...

I will say that many errors made by people who are just getting going is they try to do everything at once... focus on one thing at a time.. if you are going to cut, then be calorie deficient.. if you are going to try to gain strength, the focus on low rep - high weight... if you are going to bulk and strictly try to gain muscle mass through hypertrophy then you need to consume excess calories and lift with progressive overload and allow ample time for recovery...

Watch some youtube.. plenty of people with extensive knowledge on the subject that offer all of this information for free... what a great time to be alive.

Originally Posted by Manhattan

Why 50 grams? lol.

You're right that squats do increase test but it's unnecessary to do squats before and after a workout. If you're already hitting legs once or twice a week...it provides little to no benefit to do them before every workout.

---------- Post added at 05:37 PM ---------- Previous post was at 05:20 PM ----------



A lot of good info here. Clearly you've spent your time in the gym. I agree w/ everything you said except the highlighted part.

You're right that it's important to change up your routine or exercise selection. However, you don't want to do that too often. It's not really actual muscle mass development from switching exercise selection or routine. The majority of those gains are mainly from neural adaptations. That doesn't mean that you should do the same routine or exercises for years on end. It means you need to be smart about variation. Changing up your reps/sets, use chains, add intensity, decrease or increase rest time etc. Far too many people are program hopping and not focusing on what really drives hypertrophy...progressive overload.


The key is to keep improving on your compound lifts. Your main goal should be progressive overload. It's hard to progressively overload if you're constantly changing your routine. Increase load (sets or reps...or both) or decrease interval/rest time. That way you do more work each and every week.

This ^^^... I will add that there are a few key differences with muscle fiber recruitment if you are looking to either just look good or really work on athletic performance...

If you have any interest in improving sports performance, in addition to the good information provided by others I would suggest incorporating some powerful movements into your routine... the goal would be to quickly recruit the fast twitch muscle fibers needed to accelerate the weight through the movement... ideally this would be accomplished during a strength routine (something like 5 x 5 sets with plenty of rest in between) .. A good strength program should last 6-8 weeks...

I will say that many errors made by people who are just getting going is they try to do everything at once... focus on one thing at a time.. if you are going to cut, then be calorie deficient.. if you are going to try to gain strength, the focus on low rep - high weight... if you are going to bulk and strictly try to gain muscle mass through hypertrophy then you need to consume excess calories and lift with progressive overload and allow ample time for recovery...

Watch some youtube.. plenty of people with extensive knowledge on the subject that offer all of this information for free... what a great time to be alive.

Eat some skittles bruh... get that pump lol

Eat some skittles bruh... get that pump lol

[Manhattan]

Originally Posted by Zezmer

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

I’ll respond back in detail later tonight. I’m at work so don’t have time for a full breakdown. I’m a strength & conditioning coach and a personal trainer. You can also PM me if you’d like.

In the meanwhile...I need to know a bit more info.

Current goals:
Current weight:
Age:
Years of training experience:

[Manhattan]

Originally Posted by Zezmer

I'm trying to get my arms bigger and my gym recently replace all of the old equipment with new multiple muscle workout machines and I'm not getting that rip after a workout any more. They used to use isolation machines so you could focus on one muscle at a time and now they only have group muscle workouts.

Anyone a gym rat? Have any idea how to get back to getting the pumps i was on isolation machines without finding a new gym all together.

Also any advice on preworkouts? Right now I'm on "Beyond Raw : Lit" two scoops so 600mg of caffeine before a workout. Anything that works as well without the face flushing?

I’ll respond back in detail later tonight. I’m at work so don’t have time for a full breakdown. I’m a strength & conditioning coach and a personal trainer. You can also PM me if you’d like.

In the meanwhile...I need to know a bit more info.

Current goals:
Current weight:
Age:
Years of training experience:

[Subreal]

ur gym doesn't have free weights?, just machines?

[Subreal]

ur gym doesn't have free weights?, just machines?

[Godbody]

I'm not a gym rat or a fitness coach. But I do hit the gym, & when I feel myself gaining weight I zone in and go hard for a few months

Make sure you get a good amount of sleep. Eat clean. Some people use all types of supplements and pre workouts...but I'm fine with just protein. Creatine HCL is good if you dont want bloating, but creatine is meh. I've been trying to keep it as natural as possible. Talk to Manhattan though, seems to be his area of expertise

[Godbody]

I'm not a gym rat or a fitness coach. But I do hit the gym, & when I feel myself gaining weight I zone in and go hard for a few months

Make sure you get a good amount of sleep. Eat clean. Some people use all types of supplements and pre workouts...but I'm fine with just protein. Creatine HCL is good if you dont want bloating, but creatine is meh. I've been trying to keep it as natural as possible. Talk to Manhattan though, seems to be his area of expertise

I heard creatine got some shitty side effects. I’ve always just ate foods with high protein such as meats, eggs, etc.

But Lift heavier, less reps, more water, don’t workout on an empty stomach.

I heard creatine got some shitty side effects. I’ve always just ate foods with high protein such as meats, eggs, etc.

But Lift heavier, less reps, more water, don’t workout on an empty stomach.