[Steelex]

It doesn't really matter how many you do bro. It's what you get out of what you do.

The most important part is that you thoroughly smoke your guns by correctly focusing the resistance on the muscle you want to work, and not swinging the weight with your shoulders or hip motion. Keeping tension on there and lowering that weight over 3-4 seconds.

If it takes you 4 sets to really fuck your arms up, so be it. For some folks it takes 8-10. The thing is, we are all different as far as how much intensity we can generate and how much we can do, we have different pain thresholds and different abilities to really contract the muscle.

You have to find what works for you. As long as you're gradually getting stronger in high and low rep ranges, you're doing ok.

[casa-nostra]

(11-02-2017 12:15 PM)Steelex Wrote:  

It doesn't really matter how many you do bro. It's what you get out of what you do.

The most important part is that you thoroughly smoke your guns by correctly focusing the resistance on the muscle you want to work, and not swinging the weight with your shoulders or hip motion. Keeping tension on there and lowering that weight over 3-4 seconds.

If it takes you 4 sets to really fuck your arms up, so be it. For some folks it takes 8-10. The thing is, we are all different as far as how much intensity we can generate and how much we can do, we have different pain thresholds and different abilities to really contract the muscle.

You have to find what works for you. As long as you're gradually getting stronger in high and low rep ranges, you're doing ok.

Iam also tall 6.3 and have trouble building biceps , triceps

is have a day workout for just arms is a good idea , or it is like a wasted workout ?

[Steelex]

Ok what do you think?

No it's not a wasted workout. Is it the best way to use your time? That's up to you. If you have plenty of free time sure why not but if you're busy you may want to consolidate biceps into back day and triceps into chest and shoulders day.

You probably have a problem building size overall. How big do you think your arms are going to be at your current weight and bodyfat? 6'3 means you need more muscle to look big.

If you see a guy who's 5'7 and 190 JACKED, at your height you're gonna need another 80-90 lbs at a similar bodyfat to look as jacked as he does.

[_nick_]

Tried this stuff today, defiantly hurts your biceps a lot more. Also been eating a ton more today I ate about 5 meals and havent had dinner yet lol

[Supertoughfish]

Getting a lot of info from this, hope you keep recording your progress man.

It's especially interesting as my stats are practically identical to your own - started 6 weeks ago, 6'1 and a 175 pounds, & gained 5 lbs since. So I'm excited to match my progress with yours.

Something I recommend to get those (clean) calories in - smoothie-protein shake. Make it with 4-5 portions of fruit, chia seeds, almonds, pine nuts, dash of olive/coconut oil, throw in your vitamins & 2 scoops of whey - 1,000+ kcals. I aim for above 4,000 so it makes it a ton easier to achieve on those busy days.

& if you're having trouble filling up on protein you can get high-protein yoghurts and protein bread rolls. It all adds up great.

[_nick_]

So far im at 182 pounds. Eating more calories is helping a lot, I feel more energized for work outs. Also have been drinking more protein shakes, and have will be bringing my blender back to college. I need to start working on legs and shoulders a lot more. Shoulder are painful for me cause of past dislocations but I have slowly been working at it. Also getting rid of my nicotine addiction as it doest help in the gym.

[_nick_]

Also not eating dairy any more, my acne and stomach doesn't react to it great, so I'm going to start drinking more almond milk.

[_nick_]

Today I was only able to get 175 up for 3. How can I increase my benching, I feel as I have been stuck at 175 for awhile.

[Steelex]

Before you get on the almond milk hard core, check out the nutrients in it.

[Hypno]

Dude, you are so young, just be patient. Create good habits. Eventually your horomones will change and you'll be trying to stay lean, lol.

Make a habit to train every day, whether its gym or cardio or both. Develop core strength like torso, abs, etc.

Take yoga or dance now, the benefits of increased agility/flexibility will last a life time.

When I was as young and slim as you, lat pull downs and over head presses gave me quick gains in my shoulders, which helped me to look larger faster.

[_nick_]

Started eating tuna yesterday, I can eat a meal for like $3 thats filling so its good and good protein.

[_nick_]

Any thoughts on the 5 rep 5 set work out?

[_nick_]

Have been eating 200 + grams of protein a day. Will report back in a week with weight and routine gains.

[_nick_]

11/16/17
Weight: 184 pounds
Have been eating 200 grams of protein per day. Took 4 days off from gym to let shoulder have a break, it was starting to bother me.

[Steelex]

10 lbs in a month is a lot.

Roll your carbs back a bit, roll your fats back a bit.

[_nick_]

I was down a lot of weight before school from not eating properly all summer because I couldn't really work out. I am drinking casein protein before bed each night also. I eat a lot of tuna, cheeseburgers, burritos and eggs due to that being the easiest thing to have access to for good protein at school. Should I lay off all the cheeseburgers?

[Steelex]

You gotta figure out for yourself. You're gonna get a little fatter when you bulk but if you can keep it reasonable then it's better.

I think you've been between 1000 and 1500 over maintenance. I would drop cals by about 500-700 a day. You should still gain weight but hopefully the belly grows a little slower.

It's a balancing act man.

[Steelex]

Has your strength in the gym been going up?

[_nick_]

My strength has gone up a lot with my chest and triceps. Biceps work out has gone up in weights but not as steady as my chest. I stopped bench pressing as much and started doing dumbbell bench press instead because it makes me more sore.

[_nick_]

My stomach hasn't really grown that much, I do a lot of ab workouts every workout I do.

[Steelex]

Dude working abs has nothing to do with burning fat around your mid section.

[_nick_]

I did the math, need to start eating around 2944 calories. I will start keeping track of these.