Mass Weight Training: Building Muscle - A Tribute to Kong

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Re: Optimal Exercises and Optimal Techniques for Muscle Gains

Fayed said:
Is there any decent weight program I can do without a weight machine? Only equip I have right now is some dumbell 20lbs each and a pull up bar.
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Get put in prison.. nah just kidding..

Good starting place:
http://www.simplefit.org

If you want to buy/research some programs look at:
Convict Conditioning
Naked Warrior
Never Gymless

Read this thread for more ideas, its basically exactly what you are asking:
http://goo.gl/BQjmy
 
Re: Optimal Exercises and Optimal Techniques for Muscle Gains

Thanks lads. Only 5'3 and 50kg, could maybe up my dumbell amount but yep we'll see.
 
Re: Optimal Exercises and Optimal Techniques for Muscle Gains

If you can get yourself a bench or something similar that is strong and safe you will be able to incorporate some dumbell bench presses. You can also use your dumbells for shoulder presses. Bodyweight excercises you can do include undergrip and overgrip pull ups, push ups, sit ups, squats. These are good for building up strength to use weights too if your a newbie.. Just google body weight exercises you should find heaps. Make sure you do them properly, pay attention to form.
 

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alright everyone lets cut the crap

im looking for an effective workout to get bigger arms, also to gain body weight with muscles

i dont know if ive gained any weight, but i know that my arms have no gotten any bigger

done the same routine of flys, chest flys and shoulder crunches ( for shoulders ) and bicep curls (barbell and dumbbell) lawn mower and hammer curls ( for biceps ) - 3 sets of 12 with all of them

is something not right with this workout? am i not lifting enough? because before i started i measured my arm size and it was 32, 3 weeks later doing it every second day, what do you know, its still 32.

some tips for some workouts would be fantastic :)
 
Did you make sure you got your pump on before you measured though?
 
footyfreak16 said:
i dont understand
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Essentially what he's saying is build your body as a whole. The biceps are one of the smallest muscles and maybe 1% of total muscle mass.

When your whole body grows, your arms and every other part of you will follow.

If you see someone at the gym training only their arms, they usually have no idea what they are doing, and wont get any progress training like that.

When you are starting to train your arms will get hit by training your major/large muscle groups - chest/back/shoulders. You dont need a specific arm exercise until you are more advanced at training as they will grow without it.
 
Vincent Chase said:
I think he might be trolling...

Anyway i still have an arm/shoulders day.
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Just finished my Shoulder/arm day... Feeling super pump think I grew my biceps 1 cm in half an hour brah :eek::D
 

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cfol said:
Essentially what he's saying is build your body as a whole. The biceps are one of the smallest muscles and maybe 1% of total muscle mass.

When your whole body grows, your arms and every other part of you will follow.

If you see someone at the gym training only their arms, they usually have no idea what they are doing, and wont get any progress training like that.

When you are starting to train your arms will get hit by training your major/large muscle groups - chest/back/shoulders. You dont need a specific arm exercise until you are more advanced at training as they will grow without it.
Click to expand...

this helps alot, will change a few things with my workouts, thanks
 
Just read through this entire thread. Very good read guys. As somebody who has just started (Been going to the gym 5/6 weeks) this has been very informative.

As with the above few posts, would it be recommended to not target specifically arms? At the moment I do chest, back and shoulder exercises with a few bi/tri specific exercises in between.

For example on a chest day id do flat db press, incline bench press, incline flyes and cable crossovers. Then in between, I would do something like tricep kickbacks or extensions etc. Is this not a good idea?

Thank you
 
I would love to know what you guys with these split programs are capable of squatting/deadlifting/power cleaning.

I personally dont train like this and wonder if concentrating on the big lifts makes me stronger in these split-workout areas or the other way around. I would guess the latter but im a bit biased obviously.
 
Vincent Chase said:
Anyone in here do weighted chin-ups?

Thinking about adding it in for a while, much benefit in these?
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Can you do unweighted chins firstly?

I love chins/pull ups. I alternate them every back day.

Be sure you can do 3 sets without weights before you start doing weighted.
 
ThePezDispenser said:
Can you do unweighted chins firstly?

I love chins/pull ups. I alternate them every back day.

Be sure you can do 3 sets without weights before you start doing weighted.
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Yeah usually do 5x15 when i have them in my back/shoulder day.

Thinking of adding weight and dropping down to 10 reps.
 
Good. Then go for it.

Having a weight hanging off you can stop any possible cheating also.
 
Didn't really want to create another thread so I thought I would ask in here, so apologies if its in the wrong thread.
Anyway, when doing bicep curls and hammers and stuff, I seem to get a really bad pain in my forearms when doing bigger weights. I can do the exercise with no problem at all with generally 5 sets of 10-12 reps, and when I lower the weight and then do sets for reps it goes away.
Anyone have any idea for what it could be?
 
d0gs said:
Didn't really want to create another thread so I thought I would ask in here, so apologies if its in the wrong thread.
Anyway, when doing bicep curls and hammers and stuff, I seem to get a really bad pain in my forearms when doing bigger weights. I can do the exercise with no problem at all with generally 5 sets of 10-12 reps, and when I lower the weight and then do sets for reps it goes away.
Anyone have any idea for what it could be?
Click to expand...


Thin build
Stronger muscles in the biceps than surrounding areas, means you can curl more but you can end up injuring yourself
You don't stretch enough
You don't warm-up


Stretching pre and post workout is incredibly important
Ice/Heat alternating as well if you're really sore can help
Massaging the area can be beneficial too.

Doing some reverse curls, wrist curls etc and building up some forearm strength shouldn't hurt, although hammer curls are good for that too.
 

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Mass Weight Training: Building Muscle - A Tribute to Kong

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