Any workout advice?

[EtH]

I love the sentence "If you're new to the gym work on compound lifts"

[EtH]

I love the sentence "If you're new to the gym work on compound lifts"

[Nyvilly]

Eth. Youd suggest teaching a bicep curl over a functional movement like a squat? Lol we sit errrrday b

[Nyvilly]

Eth. Youd suggest teaching a bicep curl over a functional movement like a squat? Lol we sit errrrday b

[EtH]

Originally Posted by Nyvilly

Eth. Youd suggest teaching a bicep curl over a functional movement like a squat? Lol we sit errrrday b

Do I?

[EtH]

Originally Posted by Nyvilly

Eth. Youd suggest teaching a bicep curl over a functional movement like a squat? Lol we sit errrrday b

Do I?

[Nyvilly]

Originally Posted by EtH

Do I?

If you want muuufff ukin gains then chea. Swallow protein, shit muscles (kinky)

[Nyvilly]

Originally Posted by EtH

Do I?

If you want muuufff ukin gains then chea. Swallow protein, shit muscles (kinky)

[The Saaxxx Baba]

Masturbation is key though... FAX BITCHES !!

---------- Post added at 03:17 PM ---------- Previous post was at 02:58 PM ----------

Originally Posted by Manhattan

You're right that the most important thing is to master form. Increasing reps, weight, sets or decreasing rest time. That's how you continue to progress.

Don't lift too heavy? Couldn't be further from the truth. One of your main goals...if not just better body composition should be to get stronger. You do need to make sure your form is impeccable before moving on to heavier weights. Bodybuilders need to lift heavy weights in order to progressively overload. Same w/ anyone who's looking for hypertrophy.[COLOR="Silver"]

Since he said he was struggling to get them bigger, i assumed that he was at a beginner intermediate level (that too with more focus towards bodybuilding rather than powerlifting for now) hence i only pointed out form, reps and range of motions so i skipped it, but you're bang on about the strength bit though.

[The Saaxxx Baba]

Masturbation is key though... FAX BITCHES !!

---------- Post added at 03:17 PM ---------- Previous post was at 02:58 PM ----------

Originally Posted by Manhattan

You're right that the most important thing is to master form. Increasing reps, weight, sets or decreasing rest time. That's how you continue to progress.

Don't lift too heavy? Couldn't be further from the truth. One of your main goals...if not just better body composition should be to get stronger. You do need to make sure your form is impeccable before moving on to heavier weights. Bodybuilders need to lift heavy weights in order to progressively overload. Same w/ anyone who's looking for hypertrophy.[COLOR="Silver"]

Since he said he was struggling to get them bigger, i assumed that he was at a beginner intermediate level (that too with more focus towards bodybuilding rather than powerlifting for now) hence i only pointed out form, reps and range of motions so i skipped it, but you're bang on about the strength bit though.

[NOBLE]

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've been a gym rat for the last 12 years and I used to be a personal trainer. If your gym still has free weights and spots where you can hook up straps for TRX style body weight exercises, those are better than cable machines anyways in my experience. To answer your specific question about getting arms bigger, hypertrophy (muscle growth) of any muscle can be achieved by first figuring out your one rep max (that's the most weight you can lift with that muscle just one time). Once you figure that out, use around 70 to 80% of that figure which you should only be able to do 8 to 10 reps of until failure. I advise working to failure every time rather than having a specific number of reps in mind to complete your set. If you can do more than 10, it's too light, and if you can't do at least seven or eight, it may be too heavy and you would be doing maximum strength training more so than hypertrophy. Your rest interval shouldn't be more than 90 seconds. Do some of your workouts in such a way that you are doing both concentric and eccentric muscle contractions. For example, when doing the bicep curl, release it slowly (for about five breaths) rather than a regular release so that you are working it out on the way down and not just only on the way up. On the way down while maintaining tension is your eccentric muscle contraction. This will increase vascularity which will swell up the muscle fibers faster.

[NOBLE]

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've been a gym rat for the last 12 years and I used to be a personal trainer. If your gym still has free weights and spots where you can hook up straps for TRX style body weight exercises, those are better than cable machines anyways in my experience. To answer your specific question about getting arms bigger, hypertrophy (muscle growth) of any muscle can be achieved by first figuring out your one rep max (that's the most weight you can lift with that muscle just one time). Once you figure that out, use around 70 to 80% of that figure which you should only be able to do 8 to 10 reps of until failure. I advise working to failure every time rather than having a specific number of reps in mind to complete your set. If you can do more than 10, it's too light, and if you can't do at least seven or eight, it may be too heavy and you would be doing maximum strength training more so than hypertrophy. Your rest interval shouldn't be more than 90 seconds. Do some of your workouts in such a way that you are doing both concentric and eccentric muscle contractions. For example, when doing the bicep curl, release it slowly (for about five breaths) rather than a regular release so that you are working it out on the way down and not just only on the way up. On the way down while maintaining tension is your eccentric muscle contraction. This will increase vascularity which will swell up the muscle fibers faster.

[Óðinn]

@NOBLE .....Preach!!

Side note: good to see you back.

[Óðinn]

@NOBLE .....Preach!!

Side note: good to see you back.

[NOBLE]

Originally Posted by 2FUEL

@NOBLE .....Preach!!

Side note: good to see you back.

I'm just passing through, but thanks mate!

[NOBLE]

Originally Posted by 2FUEL

@NOBLE .....Preach!!

Side note: good to see you back.

I'm just passing through, but thanks mate!

[EtH]

Any of yous ever had shin splints? Back when I was 20 and did karate I got it terrible and last few times Ive hit the treadmill it's coming back. Tonight I was in agony running so need to find a solution.

[EtH]

Any of yous ever had shin splints? Back when I was 20 and did karate I got it terrible and last few times Ive hit the treadmill it's coming back. Tonight I was in agony running so need to find a solution.

[Óðinn]

Originally Posted by EtH

Any of yous ever had shin splints? Back when I was 20 and did karate I got it terrible and last few times Ive hit the treadmill it's coming back. Tonight I was in agony running so need to find a solution.

Toe taps Before working out usually work. However, if it's chronic shin splints then there's nothing that can really get rid of them, just have to run through it. Had to do that myself on 10K mountain runs (full gear)... was a fucking nightmare.

[Óðinn]

Originally Posted by EtH

Any of yous ever had shin splints? Back when I was 20 and did karate I got it terrible and last few times Ive hit the treadmill it's coming back. Tonight I was in agony running so need to find a solution.

Toe taps Before working out usually work. However, if it's chronic shin splints then there's nothing that can really get rid of them, just have to run through it. Had to do that myself on 10K mountain runs (full gear)... was a fucking nightmare.