Do you use heavier weights and do fewer lifts or use lighter weights and do more lifts? Which is the best option? I want to build up my arms, lower arms too if possible....so any advice on routines is appreciated! When putting on muscle through natural eating and no creatine or protein what is the best foods to eat and what to avoid? Muscle not fat... Cheers for anyway advice!
If you're just starting out, you won't go too far wrong with an allround strength routine. This involves doing 5 sets of 5 reps. Try and get it so that you're putting 90-95% of your effort into pushing out that final rep for each set. I started off with compound lifts, because with 5-6 different exercises you can work your entire body. If you're after working arms only, you'll have to ask someone else for advice.
You won't get anywhere just working your arms. Six compound lifts a day using the 6 planes of movement. Choose one for each motion plane each day - Vertical Push - overhead press, dips, dumbbell press. Vertical Pull - Pullups, chinups, lat pulldown. Horizontal Pull - Bent-over barbell rows, bent-over dumbbell rows, cables rows. Horizontal Push - Barbell benchpress, incline benchpress, decline benchpress, dumbbell benchpress. Quad Dominant - Full squats (backside as far down as possible) sumo squats, lunges. Hip Dominant - Deadlift, romanian deadlift, sumo deadlift. Three days a week works best. Day 1 - 4x6, day 2 - 4x10, day 3 - 5x5.
I perfer low weights no more then 40-50 pounds or anything and atleast 50 reps and I can punch for hours and I got lean muscle.
Cheers lads. Doyley what PM was that, my brain is melting here? I was hoping to build up gradually. What foods are terrible for fat increase? Id imagine its self explanitary but maybe some foods are worse than others...
Junk food. Anything greasy. Start looking at the Nutrition Lable on foods to watch your intake of Protein, Fats, Carbs etc...
