working out properly

Discussion in 'Strength & Conditioning Discussion' started by cgracie14, Nov 1, 2010.

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  1. cgracie14

    cgracie14 White Belt

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    I've seen many posts about workouts but the difference is i'm short and small.
    i'm 5'0.08" 104lbs I am trying to work on my upperbody strength but I can only lift so much, how do I built on my arm muscles?

    i run everyday, i do agility training 3x a week, I can push 340 I can only free weight lift 45.

    what can i do to increase strength?
     
  2. toonie

    toonie Tuesday

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    Squat, Bench, Deadlift.

    Drink milk.

    Sleep.

    Rinse, Repeat.
     
  3. rckvl

    rckvl Blue Belt

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  4. akgroundnpound**

    akgroundnpound** White Belt

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    im not going to tell you how to split your workout as a lot of people on this forum are nazis about how to divide up muscles but here are some exercises

    biceps:
    dumbbell curls
    barbell curls
    preacher curls
    incline curls
    chin ups/pull ups
    cable curls

    triceps:
    dips
    pushdowns
    skullcrushers
    extensions

    forearms:
    reverse curls
    dumbbell spinners
    wrist curls
    reverse wrists curls
    deadlifts (also work lower back a lot though)
    farmers walk

    if you only want to put on arm mass here they are
    (might need to youtube some of these)
     
  5. toonie

    toonie Tuesday

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    ^Please note, the above split will not make you stronger.

    Edit: ughhh so many curls, I didn't see the deadlifts and dips and farmers walks. I'm all for adding some curls to your routine, but you don't need 3-10.
     
  6. PowerHungry

    PowerHungry Oh yeah!

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    Keep the deads, chins, dips, and farmer's walk. Use the rest of that stuff as assistance if anything. I stopped doing all the arm-centric assistance and actually got stronger there from bench, press, deads, and rows only.
     
  7. rckvl

    rckvl Blue Belt

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    Needs moar curls.
     
  8. cgracie14

    cgracie14 White Belt

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    sorry... i'm new my bad. chill bro but thanks for the note i'll check it.

    it won't make me stronger? dag...not 3-10 for curls so how many?
     
  9. toonie

    toonie Tuesday

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    Also, I'm curious as to what a dumbbell spinner is. Anyone know?
     
  10. akgroundnpound**

    akgroundnpound** White Belt

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    im not recommending that or anything i was just stating those are arm exercises.
    lot of sarcastic pricks on sherdog, well all net forums
     
  11. FiveFeezy

    FiveFeezy Orange Belt

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    Who the hell would do exercises that waste so much energy on the back?!
     
  12. akgroundnpound**

    akgroundnpound** White Belt

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    its not a routine.....its a list of exercises
     
  13. akgroundnpound**

    akgroundnpound** White Belt

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    wow whats everyones deal with being so sarcastic? the kid said he only wants to do arms so i pointed that out. i probably work the posterior chain more than a lot of ppl here
     
  14. PowerHungry

    PowerHungry Oh yeah!

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    The point is he asked a question that clearly indicates a lack of basic understanding of lifting weights for strength. Answering his question literally without providing a framework or context isn't doing him any good.
     
  15. TrainingAdict

    TrainingAdict Orange Belt

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    Read the FAQ, then read it twice.
     
  16. rckvl

    rckvl Blue Belt

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    If someone asks you for some lifts to increase their arm strength and you give them a list that has 5908568957 types of curls in it, what do you think they are going to do? That's right, they will most likely do a shitload of curling. You listed some good lifts, but you hid them with a massive amount of lifts that should be used sparingly in a program, if at all.
     
  17. toonie

    toonie Tuesday

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    PowerHungry, you should bring back the milk + eggs + steak + squats + etc. pictures.
     
  18. akgroundnpound**

    akgroundnpound** White Belt

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    and yes you see how butt hurt everyone got when i listed off exercises?
    if i wouldve said "heres an arm routine", everyone would be freaking out.
    i gave him exercises, now he can be a big boy and figure some other things out
     
  19. PowerHungry

    PowerHungry Oh yeah!

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    Back by popular request.

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  20. akgroundnpound**

    akgroundnpound** White Belt

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    hey i didnt say "do all these" i said"here are some exercises"
    if you read that list and automatically assume you need to do them, you are a dumbass and jumping into weightlifting too quick. if the TS doesnt get the context of what im saying, that is his fault
     
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