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?

Personally i find MMA training MUCH better that working out.

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

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.

Eat some skittles bruh... get that pump lol

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:

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

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.

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.

Dang u recover fast,
Already in the gym lifting,
Superhuman