Getting fit with SwordsMaster

[LeftEyeNine]

Yo ladies,

I have decided to grow my arm muscles a month ago and I have been doing the illustrated exercise once a day since then for each arm seperately, with a 7.5 kg weighing dumbbell, started at 40 repeats and increased to 50 for the last 15 days. Yes, I have a weak arm and yes, I know nuts about gym jargons. That's why I illustrated which basic exercise I've been doing for the past month:



On a protein-dedicated diet, this stuff really improved my arms' shape and power only in one month, however I need more variation of this. Because I want to improve the side parts of the upper arm and the whole forearm. I bet you have suggestions on what I can do, considering the amount of weight I have been lifting already which I have adjusted absolutely close to my limits and will be pushing forward as I improve. I know the golden rule : You need to push your limits to stimulate muscular improvement.

And also what kind of weight-lifting schedule do I need to improve the illustrated part below. In Turkish we call those muscles "wings", which are located at your back and actually are the side parts of that masculine "triangular" look. (marked with red arrows here):



Some people said that I'll need bench press to aim that which sounds reasonable. I just want to make sure and hear of other options, if there are.

Thanks in advance.

[SwordsMaster]

Well, ok. It wouldn't be a bad ide to learn the names of the muscles involved, btw, but i guess this is not the important issue...

What you have been doing is develop your biceps. Part of it anyway. I am assuming your palm is facing upwards. Try the same exercise with the palm facing down, and you should feel the burn (I've always wanted to say it) in your forearm and wrist muscles.

For more forearm development try something that climbers do: get 5-6 rubber bands, put the tips of your fingers together in a pear shape and put the rubber bands around them. Now open your fingers as many times as you want.

For the "wings" or latissimus dorsi or dorsal, do pullups. Once pullups are too easy attach 15 kg to your waist and go at it again. There is no better exercise.

[The Wizard]

Bench presses, or anything involving the chest tend to improve those muscles, though you'll also be training your chest muscles themselves, of course. Pullups, too, and I'd agree with SwordsMaster in saying that they put more strain on the dorsal muscles than do chest exercises and so provide better results.

On the note of pullups, how to exactly to attach weight to the waist when your gym only has machines (you know, Nautilus, LifeFitness and all that jazz) and barbells and dumbbells? I do 3 x 10 pullups right now, and am planning to increase that to 15 - 20 in the future (I've just come off a long period of inactivity) but I'm kinda curious as to this.

[Beren Son Of Barahi]

Just a quick note to say, i am now doing 5 times the amount of push ups, sit ups and crunches i was doing before, almost to where you said i should be at. after 2 weeks i am getting somewhere. i also learnt a very good lesson, don't go into health shops and ask for advise. they tried to sell me everything under the sun...

time to add some dips and handstand push ups into the mix....

[Strike For The South]

LEN start squating. just trying to isolate one or two muscles isnt going to cut it you are going to have to do the big 3 compund movements along with isolation excersises and doing 50 reps a day is waay to much voulme. I would also point out you triceps not your biceps make up 2/3's of your arm.

[SwordsMaster]

Bench presses, or anything involving the chest tend to improve those muscles, though you'll also be training your chest muscles themselves, of course. Pullups, too, and I'd agree with SwordsMaster in saying that they put more strain on the dorsal muscles than do chest exercises and so provide better results.

On the note of pullups, how to exactly to attach weight to the waist when your gym only has machines (you know, Nautilus, LifeFitness and all that jazz) and barbells and dumbbells? I do 3 x 10 pullups right now, and am planning to increase that to 15 - 20 in the future (I've just come off a long period of inactivity) but I'm kinda curious as to this.

To attach some weight to you, get a weight disc like one of the ones used for barbells, string a belt through it, and attach it to another belt (one of those hard, weight-lifting ones) that you then, attach to yourself like you normally would.

[The Wizard]

To attach some weight to you, get a weight disc like one of the ones used for barbells, string a belt through it, and attach it to another belt (one of those hard, weight-lifting ones) that you then, attach to yourself like you normally would.

Ah, excellent. Thanks, SwordsMaster!

[Blodrast]

Bench presses, or anything involving the chest tend to improve those muscles, though you'll also be training your chest muscles themselves, of course. Pullups, too, and I'd agree with SwordsMaster in saying that they put more strain on the dorsal muscles than do chest exercises and so provide better results.

I'm not sure that bench presses do anything for your lats. Pullups, pulldowns target the lats.

Also, LEN, SFTS does have a point - it may be a good idea not to just work the biceps and completely ignore the triceps. Huge imbalances in muscles may lead to injuries in the long run. Also, if you're only in it for the show, I think a nicely sculpted triceps is worth more than a huge biceps. ;) You may also want to work the deltoids (shoulder) a little bit.

[Andres]

LEN, I'll give you my scheme. I never go to the gym, I do all my exercises at home. The only things you need, are:

- a pair of dumbbells
- a chair
- a flat bank (or your bed)
- a "pull-up bar" (you can use tree branches, just find something strong enough to carry your weight and on which you can hold a strong grasp with your hands, be creative )

Seated lateral raises (shoulders):

Take a dumbbells in each hand, allowing the dumbbells to hang down at your sides with your palm facing in toward your body. Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling until your elbows are at shoulder height, keeping your arms as straight as possible throughout the movement. Your arms have to be more or less parallel to the floor, hold for a second and return to the start position.


Lying dumbbell extensions (triceps):

Take a dumbbell in each hand. Hold the dumbbells tightly with your arms extended and a slight bend in your arms and all the tension on the tricep muscles. Slowly lower the weight down behind your head while keeping your elbows in. Raise the dumbbell back to the starting position while keeping your elbows in during the entire movement.

Dumbbell pullover (chest):

Start by resting your shoulders and upper back on a flat bench. Make sure your feet are planted firmly on the ground. Grab hold of a suitable dumbbell with both hands . As you inhale, bring the dumbbell behind your head as you bend your elbows and squeeze your chest. Exhale as your bring your arms back up to the starting position.

Dumbbell curl (biceps)
Hold dumbbells at your sides with palms facing away from you and keep your elbows close to your sides. Curl both dumbbells toward your shoulders simultaneously. When your arms create a 90-degree angle, squeeze the biceps. Then lower to the start position under control.

Dumbbell squat (upper legs, quadriceps, knees)

Stand with dumbbells grasped to sides. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat. During the exercise Keep head forward, back straight, chest high, arms straight to sides, and feet flat on the floor; equal distribution of weight through forefoot and heel.

Dumbbell lunges (quadriceps, hips)

Stand upright with your feet shoulder width apart. Hold a pair of dumbbells in your hands. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and raising of the body. Keeping the upper body vertical, dip your lower body straight down until back knee comes close to the ground. Hold the tension in the front of your leg, then raise your body straight up and return to starting position.

Dumbbell leg raises (calves)
This exercise is done in a standing position with your feet close together. Grasp a dumbbell in each hand. Lift your left (right) foot slightly off the ground and begin the exercise with your right (left) calf muscle. Push up with your foot and rock up onto your toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat. The initial upward movement should be slow and controlled.

Incline pec fly (chest)

Make sure to keep your arms almost straight with just a slight bend at the elbow. Bending the elbows more will only make the exercise easier and less effective.Lie on your back on an incline bench (or your bed). Arms out to the sides with elbows slightly bent. Bring your arms together above your chest.

Dumbbell palms in presses (shoulders)
Raise dumbbells to shoulder height. Sit at end of bench (or on a chair), feet firmly on floor. Press dumbbells straight up to arm's length, palm in elbow in. Lower dumbbells to starting position. Keep body rigid. Do all work with shoulders and arms. Do not lean from side to side. Inhale up, exhale down. Can also be done with plams facing out. Can also be done standing, with palms facing in or out.

Pull-up (or "chin-ups") (back)
Grasp a pull-up bar with a slightly-wider-than-shoulder-width overhand grip. Bend your knees so your feet leave the floor and pull yourself up until your chin is above the bar. Slowly lower yourself until your arms are almost fully extended, then repeat.


I always go for 3 sets of 10 reps. Grab the heaviest weight you can handle. The last rep must be very hard, nearly impossible. Remember: no pain, no gain. Feel free to add push ups (3 sets of 20 reps) and crunches (3 sets of 30 reps) to the scheme.

Don't do this more than 2 or three times a week. Ideal is 48 hours between each workout. I don't care about special food. I just do the exercices, and when I'm up to it, I add some more weight on the dumbbells. If possible, I do the exercises seated, trying to lean my back against the wall, since I have a rather weak lower back (had a hernia when I was 19).

Have fun

Oh, and if you want pictures to see how the exercises are performed, just google the names of the exercises.

And do some "cardio" as well: running, cycling or swimming at least once a week (twice a week is better, do it on the "off" days, when you are not doing the above scheme).

[Artificer]

And do some "cardio" as well: running, cycling or swimming at least once a week (twice a week is better, do it on the "off" days, when you are not doing the above scheme).

This is probably a silly question, but one I still want to ask. Will doing a cardio workout every day adversely effect the weightlifting?

[SwordsMaster]

This is probably a silly question, but one I still want to ask. Will doing a cardio workout every day adversely effect the weightlifting?

Yes, in the sense that you'll be exhausted. You have to let your muscles rest.