How Do I Build My Arms Up Help Please. Thanks.

[xAsh]

I'm 17, quite a skinny lad who weighs exactly 10 stone (140 lbs - 64kg) and is 5'9 in height.

I was wondering if some of you could help me to devise a workout routine shall we say. I don't want to go to the gym at the moment, i have 3x2 set of dumbells which are 2kg, 3.5kg and 5kg i think. I also have push up stands, that's it.

Can anyone devise a routine kind of thing so that i kind build my arms up upper and lower, because i want more muscle etc on my arm. And if you would be kind to create a chart for me, could you do the days aswell please if you know what you're talking about in fitness, as i've not really got much of a clue where to start etc.

Thanks a lot in advance, much appreciated. Any ideas would be welcomed, thanks.

[Loosehead]

OK I'm not going to do it all for you but I'll give you a few general points.

1. Nutrition is most important, to add muscle you must eat lots of protien, ideally white meat, fish eggs etc. You need at least 1.5 grammes of protien per Kilo of weight so you need at least 96gms, check on the package how mauch protien the food contains for example a tin of tuna gives about 25gms. You must also eat all the other food groups and by the sound of it you are going to have to eat a lot to put on weight, especially muscle eat often and make sure you have breakfast.

2. Your dumbells are far too light for muscle development. The main exercise for biceps is curls find a weight that you can curl 8 times just about 2 hands together, that's your starting weight. Then you need 2 set's heavier than that. for example 10/12.5/15 kg is quite common.

3. There are too many exercises to go into here, a good workout book will help here.

4. I recommend a split routine. That's 2 parts per day one big one small. That means you can train on sucessive days without overdoing a muscle group.

eg day 1: chest/triceps
day 2: Back/Biceps
day3:Traps/delts
day4: Legs

do the big muscles first each day, eg always do back before you do biceps. cycle round the above.

5. Train max 5 days a week.

6. If possible join a gym, you can do most things at home with improvisation but you'll soon tire of that and lose motivation.

Just remember Rome wasn't built in a day, keep at it!

[xAsh]

thanks man, that's a real good response you've giving me and a lot of decent tips.

Thanks a lot!!!

[Ward-Minter]

Cut it short.

I would advise, and have done successfully before, best way to put on weight is to drink SlimFast. But don't follow their diet. Use SlimFast as an extra drink. It contains all the necessary bits you need and trust me it won't fill you up like the packet says!!!

Big shoulders and lats aswell as arms, otherwise it will lokk silly.

If you don't go to the gym try a simple chest expander. Put one handle in foot and curl or lift with alternate arms.

Also try one armed press ups (like Rocky films) bend your body to put more emphasis on arms and back as opposed to chest.

[waynepompey]

I would suggest you do try and get into a local gym to be honest. I joined an Esporta gym six months ago after some hard pressing by afirend of mine. Like you I was rather lean and shy about going, as i imagined all people to be big muscle men !! The reality is that there are all kinds in the gym, big, fat, skinny and yes, muscle men, but at the end of the day we are all there for the same reason, to avhieve a goal. Try www.esporta.co.uk

For the record I was a 37 year old 11st 2lb and 6' 0 lean man. In six months, with a contolled diet, and regular excercise regime by an instuctor, I am now hitting 13 stone and my frame has toned and bulked. I suggest you give it a go at a gym rather than at home.