I Need help training

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riches41
riches41 Posts: 127 Member
in Goal: Gaining Weight and Body Building
Hi
Im looking for help with training i need help planning workout routines been at this for a year battling colds injuries laziness want to build more muscle especially in my arms can anyone help me ?

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  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    edited February 2018
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    to build muscle you need a surplus of calories or a very small deficit but it will take longer in a deficit to build muscle. a progressive lifting program would be idea too. heres a link to the different ones. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • BitofaState
    BitofaState Posts: 75 Member
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    Try downloading the jefit app

    https://www.jefit.com/

    This has a number of programs and also the ability to create your own custom programs with explainers on each exercise, countdown timers, a record of what you lifted last time, reps, sets, and so on.

    There are other similar apps out there, plus resources such as http://www.menshealth.co.uk/workout which will allow you to identify a suitable program.

    Whilst you may have specific goals such as bigger arms a lot depends on your starting point. A program with the basic compound lifts at its core is a good starting point, with specific exercises for the places you want to focus on. The advice for a beginner would be different than that for someone that's been lifting a while, as would the expectations for muscle growth and the "best" rep/set rates depending on size or strength goals.

    Of course diet matters as well (as does recovery), and you may need to cycle the diet to bulk and then strip depending on where you're starting. Few people get significant muscle gain whilst in deficit (basically untrained newbies only) and those with 2 plus years of resistance training tend to need to be in surplus (although not much) to gain muscle mass.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
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    magic1914 wrote: »
    Do preacher curls, with barbellls. Use the easy curve bar for massive bicep gains, then go light with a flat bar. The goal is to put as much blood as u can in your biceps by bumping iron. Hope this helps .

    As stated in another post, a program emphasizing compound movements will build muscle better than an isolation program focusing on a few mirror muscles. Do the compound movement and if you want to finish off with a bit extra arm work fine.

    BTW, the triceps are the largest muscle group of the upper arm. If you want bigger arms work them.
  • stanmann571
    stanmann571 Posts: 5,728 Member
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    magic1914 wrote: »
    Do preacher curls, with barbellls. Use the easy curve bar for massive bicep gains, then go light with a flat bar. The goal is to put as much blood as u can in your biceps by bumping iron. Hope this helps .

    This is great if you want to join team swole.

    IF you want to join team strong, Try compound lifts like Bench press(Bar/Dumbell), Overhead press, Row, Pullup/Pulldown/chinup.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
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    TavistockToad wrote: »
    magic1914 wrote: »
    Do preacher curls, with barbellls. Use the easy curve bar for massive bicep gains, then go light with a flat bar. The goal is to put as much blood as u can in your biceps by bumping iron. Hope this helps .

    cos biceps are the only muscle anyone would want to train... :huh:

    lol popeye comes to mind lmao

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