Abs and arm muscle?

[zielinski1]

i want to get some nice abs and arm muscle fast but i don't know how to. if you have any ideas on how to please let me know thanks.

 

[EFFORT]

Check the vault and the post where to start, get the idea of fast and specific muscles out of your head though.

 

[zielinski1]

yea but i only have 15lb weights and the resistant bungee ropes. i dont have the whole bench and all that kinda stuff .

 

[Drum&Bass]

buy yourself a door gym or a pull up bar and do a bunch of pull ups everyday in your spare time, in in 3 -5 months you will see a difference in 1 year your arms and back will be massive, do the same thing with your abs do gymnastic style of training abs everyday in your spare time and voila...abs in arms in a few months

 

[speed dawg]

buy yourself a door gym or a pull up bar and do a bunch of pull ups everyday in your spare time, in in 3 -5 months you will see a difference in 1 year your arms and back will be massive, do the same thing with your abs do gymnastic style of training abs everyday in your spare time and voila...abs in arms in a few months

I don't know if you're serious or being your normal smart ass self, but this is true. My biceps and lats blew up when I got a bar for my doorframe. If you can do 10 full-range pullups you're doing OK.

To the OP. For strengthening abs just do an exercise for your upper abs and a couple of different ones for your lower ones. Google it. To actually see the abs, start eating better.

 

[Drum&Bass]

no my friend im being very serious...One of the greatest secrets that alot of pro's and experts dont tell you about successful strength and hypertrophy is it is something that occurs faster and better when additional or supplemental exercises are done outside of the gym. The more volume and constant stress you put your body under for longer periods of time the stronger it will become to accommodate these stressors.

Case in point look at fat people who become skinny. Pay attention to there calfs !!

Every day there calf is under stress just from supporting there body and there calfs get HUGE. Look at contruction workers or house remodelers who have to use grip strength to hold heavy objects routinely for work. They have strong fore arms and biceps.

Same thing with any other body bart. everyday I do pull ups and make up new exercises that hit most areas of my back. Now check my deadlift stats. If you want a better bench press just do close grip push ups everday in your spare time for a few months to a few years to forever, watch what will happen to your physique and performance.

 

[Alle_Gory]

yea but i only have 15lb weights and the resistant bungee ropes. i dont have the whole bench and all that kinda stuff .

I want to become a racecar driver but I only have a cardboard box and a frisbee.


Thats just as ridiculous as what you want to do.



Why do big, strong guys have lots of muscle? Because they LIFT, heavy weights. The muscle grows because its stressed out. The weights hurt the muscle (micro-tears), and it grows bigger so it won't get hurt (negative feedback to stress) with the weight. It's like a scab on your arm. You keep picking at it, and it only gets tougher and bigger. Same with muscles.

And in order to feed them, you have to eat. Protein. Lots and lots of protein. Most of it won't get used to build the muscle but it keeps your body lean. And you have to eat enough. Most energy is burned off just by being alive. You need to eat EXTRA in order to have spare energy to go to the gym and heal the muscles. A good portion (about half) of it should come from meat and other protein sources.

And you need to train properly. Too much and you fall apart, too little training with weights and you won't grow.

And not only that, but you can't just put on muscle on your arms and abs. It doesn't work that way. Have you ever seen a skinny guy with big arms and ripped, bulging abs? No. You grow all at once. You have to train your entire body. If you only focus on arms and abs, you will get a little bit of muscle growing in that area, but nothing really amazing.


If you want to be big and muscular, hang out with the big and muscular dudes and do what they do. Hopefully they are 'naturals', steroids are expensive and can ruin your body.

No heavy weights = no muscle. Now I'll let you get back to your little "what if" brainstorming session.

 

[Alle_Gory]

I disagree, you don't NEED weights to get big, but it would definitely would help. I got big before I had weights. Push-ups and pull-ups. Obviously your chest won't get as big with push-ups but my triceps did. And my biceps did.

If you weight as much as a small pickup then obviously pushups will be more than enough.

One of my friends can curl about twice as much as me and weights more than me, curls all the time, etc. But my biceps are bigger than his, I weigh less than him, I can do more pull-ups and curl less weight more for more reps. He can curl more weight for less reps, etc. So you don't NEED it, but it definitely can help.

It's not just the weight, its the length of time you hold the weight for. 2 seconds contract, no rest, 3 seconds release, no rest, repeat for next rep.

Size = time under stress X stress.

Before I did dips slowly I could do 16+ reps really fast. Now I take my time and do 6-8 slooow. Much better for size and muscle endurance.


But yeah, discipline is the most important thing. A little knowledge can go a long way with discipline and the will to continue.

 

[EFFORT]

I disagree, you don't NEED weights to get big

whats your definition of big?

 

[I-tallionStallion]

I find it very interesing that there are guys on here who call being 150-180 pounds big. Not saying you do LIKETHEWIND but there have been quite a few on here and other lifting forums. I am also interested in your opinion of what is big.

zielinski1- EFFORT took the time to write an article called "NO GYM...what to do" on here, I suggest you follow that advice.

 

[Quiksilver]

I find it very interesing that there are guys on here who call being 150-180 pounds big.

I read a post a little while ago about a 140lb kid talking about himself being muscular and ripped.

 

[Alle_Gory]

whats your definition of big?

I'm 190lbs 5'11 and I consider myself average.

 

[PeeGee]

It is relative to your height though, right?

I don't see how 140 lbs can be huge unless you are 5'0 though.

I'm 5'6 and I won't consider myself 'huge' until I am at least 180 with 10-12% BF

 

[Capt.Jack Sparrow]

Push ups.. a very underestimated excercise. I came to respect it when I was in army basic combat training @ Ft. Benning, GA

Push ups, done correctly in the perfect push up form WILL build up your pecs and triceps. Mine turned out too be way bigger than how they were before I joined. When I came back from boot, all my friends and friends that are girls we're saying I looked massive compaired to how I was back than. the girls would feel on my arms and chest and be like "ooohhhhh, (looks back at their boyfriend) babe, join the army!" Seriously, push ups are a damn good workout. Ofcourse we were doing hundreds of push ups a day when we got smoked or just for PT but it was very well worth it.

 

[I-tallionStallion]

Never ever seen a 140lb guy benching 250 lbs before, that's awesome! And thanks for answering my question. I get what you are saying but it needed clarification which we now have. BF % also plays a big role.

People who brag a lot in the wrong way are annoying PERIOD :box:

I don't agree that the guy benching less isn't working as hard. You are obviously a gifted bencher. Everybody has their strength's and weaknesses. I wish it was that easy to explain but it isn't as black and white.

The biggest and best bodybuilders are also very strong too. They always have good numbers in the big three. Arnold and Coleman and great examples. As Ronnie always says 'Everybody wants to be a bodybuilder but no-body wants to lift some heavy ass weights".

 

[020204]

That is an interesting point. I am 5''8 and weigh around 145-150 and consider myself very muscular because I have very little bodyfat. Sure I may not be a mass monster but the muscle I do have I can see. I am able to deadlift around double my bodyweight and handle some good weights in the gym which is often more than what many larger guys are lifting. When describing a bodybuilder, many bodybuilders or bodysculptors are not necessarily mass monsters, in the same way powerlifters are not all built like refrigerators, weight classes also apply to bodybuilders as well.

 

[Desert Fox]

Check the vault and the post where to start, get the idea of fast and specific muscles out of your head though.

lol EFFORT this is like how people post "Read the Bible" in the other DJ forums.

But seriously:

1) read those stickies
2) post any SPECIFIC questions you may have once you start and run into them
3) ????
4) Profit

 

[Alle_Gory]

Hey OP:

Way to respond to your own thread. I don't expect you to make any change whatsoever. Your lack of interest shows that you're just going to sit on your ass asking the same questions over and over on different forums if you're not already.

 

[Alle_Gory]

Guess you were right.

I wish I wasn't.

 

[Vypros]

Ab muscles are naturally arranged in that whole "six-pack" pattern. When they don't show, it just means that you have body fat covering them.

So, since the idea of burning fat in specific areas of your body has been debunked recently, about the only way to get "abs" is to lose body fat until they show up.

In fact, you don't even have to do crunches to get them. As long as you get your body fat percentage down as low as possible, they will show up.

So that means exercising more and eating right. Watching your caloric intake. That kind of stuff.