I wonna work my pecs and arms - advice

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REDZULU2003

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Alright its time I got myself into the game again. I want to get toned up and bigger pecs and biceps.

Got weights, eat healthy as it is so what sort of routine would I need to work the pecs and biceps? exercise the pecs on oneday than the biceps on the next? how many reps, sets and the weight.

I'm also getting the old rowing machine out and gunna beat it up reguler to get myself fitter once more.
 
Good for you Red. Sorry I can't give you much advice on this matter because for me it's simple press ups and bicep curls all the way. All the best.
 
Biceps...well you can do regular bicep curls, you can do preacher curls that work the lower part of the bicep...you can do hammer curls, you can do bent over rows, you can do chin-ups (recommended.) Since the biceps are a smaller muscle, the rep range can be in a higher range like 6-8, 8-12 range. The higher the rep, the more hypertrophy. For pecs there are a million things you can do. Regular benching, incline, declined. Wide grip (declined, inclined), close grip (work more of the triceps). You can do push ups too...dips work the chest pretty good. If you want bodybuilding then do 6-8 reps or 8-12. This is of course...just basic stuff I guess.
 
What I think I'll do is 6 sets of 50 reps using about 40lbs in a reguler bicep curl on a one on one off basis.

For the pecs I will do them reguler at 6 sets of 30 slow reps using something like 70lbs. Done in the wide grip and than 6 sets 30 reps the same but with close grip to target the triceps. Done on the days I dont work the biceps.

Now the weight I'm using is similer to what I used before years back and I had a good work on the muscles, but I would like advice on how much weight I should use to get those muscles the best workout.

I just need it simple to start off with, than once I stick with it I can add more to it if I wish.

Anyone got any ideas when one starts to see results?
 
to build definition id prob agree with what u are planning to do red, mabe even half the reps.
If ur looking to gain mass, u need to move the most amount of weight in the fewest reps.
Firstly, find out what ur max bicep curl and bench press is -- ie what is the max u can just squeeze out for one rep of each.
Workout what 85% of this weight is and thats the weight that you should be able to do 4 reps of until u cant lift the weight nemore.

U should work up to this final set of four reps over four sets of weight gradually gaining weight as you go.
I'd recommend doing this for the following (grouped together means perform in same workout)

Bench Press ,Tricep curls, Pull ups, Situps

Bicep curls, shoulder press, situps.

Eat right and eat more than usual to gain weight.
 
jubei said:
to build definition id prob agree with what u are planning to do red, mabe even half the reps.
If ur looking to gain mass, u need to move the most amount of weight in the fewest reps.
Firstly, find out what ur max bicep curl and bench press is -- ie what is the max u can just squeeze out for one rep of each.
Workout what 85% of this weight is and thats the weight that you should be able to do 4 reps of until u cant lift the weight nemore.

U should work up to this final set of four reps over four sets of weight gradually gaining weight as you go.
I'd recommend doing this for the following (grouped together means perform in same workout)

Bench Press ,Tricep curls, Pull ups, Situps

Bicep curls, shoulder press, situps.

Eat right and eat more than usual to gain weight.
Click to expand...

Thats such helpful advice :) thanks a ton man. I'll be having a tinker with the weights tommorow afternoon once I get home from work.
 
Weighted dips are the best upper body exercise there is,pecs,delts,tris,lats all get worked from dips.Incline d/b press,weighted dips and some sort of overhead press will will work the chest,delts and tris,triceps make up 2/3rds of the arm size.

You might not be bothered about your back but simply including close grip chins with palms to the front will work back and bis add to this some sort of row dumbell or barbell and back and bis will be sorted.

If you concentrate on getting strong on the big basic exercises for chest/shoulders and back then your arms will grow with no direct work.

For reps aim for 6-10 once you reach 10 add more weight.
 
prince Albert said:
Weighted dips are the best upper body exercise there is,pecs,delts,tris,lats all get worked from dips.Incline d/b press,weighted dips and some sort of overhead press will will work the chest,delts and tris,triceps make up 2/3rds of the arm size.

You might not be bothered about your back but simply including close grip chins with palms to the front will work back and bis add to this some sort of row dumbell or barbell and back and bis will be sorted.

If you concentrate on getting strong on the big basic exercises for chest/shoulders and back then your arms will grow with no direct work.

For reps aim for 6-10 once you reach 10 add more weight.
Click to expand...

Cheers. Just a few questions.

#1 Weighted dips, are they done like bench presses? on the bench?
#2 Incline d/b press ... do you have a link to that being done by a good site. I mean I coculd search Google but I suppose one must be careful not to visit bogus sites, so if you can I would be really happy for any links.
#3 Do you think my current reps are ideal?

cheers
 
Weighted dips are done on a chin/dip station.

http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

Incline dumbell press

http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

To be honest i carn't see the point in doing your reps that high,you will get a really good pump and will be sore the following day but in terms of muscle growth you would be better of choosing a rep range between 4-12 reps.

As far as protien powders goes there is very little difference between brands,at the end of the day a protein supplement is just that an alternative to solid food,regardless of whatever claims supps companys will try and have you believe there is nothing in there brand of protien that is going to make much difference to the gains you make compared to that of another company.

Here are a few links to good affordable suppiers in the uk.

http://www.wheyconsortium.co.uk/
http://www.myprotein.co.uk/
http://www.sports-nutrition.net/acatalog/whey-protein-products.html
 
Thats fantastic stuff my freind. Nearly got it sorted now.
Just one final question so I know whats what.

Reps and sets ... think I might be confusing these and hence the large numbers.

I always assumed you needed to do loads of reps to get anywhere.
 
"More is better" is not the way with building muscle. As prince_Albert said, 6-10 is a good range for building size. If you want to burn fat and tone up, high reps are desirable, but not so much for getting bigger. One set of 10 repson bench press means you do the exercise ten times in one set.
 
If you have not been to the gym in a while and are looking to get back into the swing of things, I've enjoyed this program to get back in shape for more intense programs.
 
No you don't need to do loads of reps or sets,you only need 2-3 work sets for each exercise,choose a rep range say 4-6 or 6-8 or 8-10 or 10-12 all will produce results.

So lets say you do chest and shoulders

incline dumbell press 3x6-8,3sets of 6-8 reps
dips you could use the same rep range or choose another say 3x4-6
military press 3x8-10

when it says 6-8 you would use a weight that allows you to get at least 6 reps once you reach 8 reps with that weight then increase the poundage slightly,the reps will drop back to 6 again,it might take you several workouts using the same weight until you can reach 8 reps,you don't need to add a lot of weight 1-5lbs depending on the exercise.That is one type of poundage progression.
 
I've got it nailed now....thanks a million guys, really helpful as usual to me :)

At the moment my rooms are being decorated so what I plan on doing is starting my rowing machine workouts first and than once the rooms get more finished, which should be nextweek than I'll start the weights and also buy some of that Whey protein.

I'm thinking of rowing everyday and than doing say arm weights on the Monday, Pecs/chest on Tuesday, Wednesday arms, Thursday chest etc etc.

Start with 8-10 reps of 2-3 sets for the arms workout and chest workout.

Do you think that sounds alright now? and finally with Whey protein, when is the best time to consume it and how often would you think?
 
Right after a workout is a necessary time to take in some protein. How often you take it depends on how many meals you eat a day. I usually eat about six or seven times a day, every two/two-and-half hours. I don't like to eat or take protein immediately before a workout, so I usually get something an hour or so ahead of time.
 
Okay I'm ready now to start the program.

This is what supplements I'm buying and all from http://www.sports-nutrition.net/ A PTI from the Army said that the stuff below is what he would recommend me to get, even though I aint hitting a intense BB program it should still make a massive difference with the intense rowing which works the entire body anyways and the heavy lifting on the arms.

whey protein £20
Creatine Ethyl Ester HCL £15
Tribulus Terrestris £12
Meal Replacements £20

I'll be starting off with my rowing machine, but it also allows me to do other intense exercises on it such as the pecs and legs etc. Not just the simple rowing exercise. I will be doing about 30 mins non-stop rowing about 2-3 times per day and add other stuff onto that with the rowing machine plus start to work the biceps and triceps with the weights.

Will leave the pecs out for now until I get into it more.

Anyone got a link to a good tricep exercise using dumbells?

With all the above I should get stronger, leaner more toned and slightly bigger.
 
Last edited:
Just sent my order for the supplements and also a weight bench from here http://www.toymonkey.com/benches.asp and is the AB1000 Utility Bench and does flat/incline/decline positions plus has a curl attachment and leg attachment. I already have a homemade rack to rest the barbell on so thats why I chose this.

So when it all arrives I should be hitting the Bicep, tricep and pec workouts aswell as the rowing.

Is it alright to do rowing and weight work in the sameday? of would they clash?
 
I wanna work on my chest, too. I wanted to know for pushups...is there really a routine I should follow or just do as many push ups as you can till it hurts each day? (somebody told me to do this but..eh..)

What kind of pushup routine should I follow for a a nice chest as quick as possible?
 
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