Biceps, Triceps, and Quadraceps

Oh my.

Okay. I want guns.

My current workout routine:

20-30 minute run 5x a week at 10 mph.

4 sets of 10 full body dips/leg curls/modified chin ups 5x or more a week.

Yoga a couple times a week.

Everything is toning up, except my arms, and I don't seem to gain strength easily here. Handling my full body weight is impossible with my upper body for very long. Any suggestion? I just want to be able to climb a rope and wear sleeveless shirts for summer.

 

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Don't go overboard with it. You don't want to start looking like a dude.
Check your diet. Your diet will play a huge part in how much strength and size you gain.

 

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Follow-up question: Then how much protein does one consume? I think I remember some years ago reading for the average person, it's .4 grams per lb. I'm not telling you what I weigh, but I'm about on target for that. Is it possible I just got screwed over on upper body development?

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For body building and rapid muscle development, I thought the concensus was 1-1.5 grams per pound of body weight.

 

It is. Tak stated the normal amount of protein intake. However, your body can only synthesize between 20-30 grams of protein every 2-3 hours. So you if go get a monster 60 protein gram smoothie and scarf it down, most of those protein grams are most likely going to get shat out sometime later anyway. Haha.

I eat fairly normally but I also drink three of those 9 oz Ensure bottles per day as well. they are 350 calories and 13g of protein a pop. I figure that's an extra 1050 calories and almost 40g of protein per day.

 

Well, if she is only taking in .4 grams of protein for every pound of bodyweight, she is not taking in enough to effectively build muscle (which is her goal).

EDIT: Removed inadvertently provacative comment...lol.

 

Oh, dude, srsly. Immature.

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Thanks for advice on protein, fellas.

 

Ha, that's not at all what I meant, but I see how it can be misconstrued. Wow...

But yes, if you're only getting around 0.4 grams per pound of body weight, you'll want to increase that to see better results.

 

do not exercise more than every other day.
do not exercise for at least an half hour after getting out of bed.
for your biceps you need a curling bar.
start small and increment in 5 lb increments.
you should easily do 3 set of 10 reps with each arm.
when i was young and dumb i could curl 75 lbs 7 or 8 times.

 

This is false. You can exercise everyday if you want, just not the same muscles.
I think what you meant to say is don't lift weights with a certain muscle group (i.e chest/triceps) on consecutive days; you have to give them at least 48 hours to rest.

For example, you could do biceps on Monday, triceps on Tuesday and legs on Wednesday.

Or a good pair of dumbbells.

 

Ah. I like natural resistance training, but I may try the dumbbells/curling bar.

What the hell does everyone else do?

 

Do bentover barbell rows. And pullups. Actually...

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

 

I do pull-ups. When I am visiting my parents I use the power rack I have over there to do bent-over rows, curls, bench press, triceps extensions, and standing military pressing.

 

Stop running. Preacher curls for biceps(size). Dips for triceps(size).

 

Suggestions... yes... try to Ride a bike, always the best exercise... if you can get in the right frame of mind. A friend of mine from ages ago Rode bikes all the time. He was a champion. He also liked to do certain outdoor activities such as walking through the forest and well being able to do well out there. He also liked to practice fighting with sticks. He was big and strong.

I am just a little girl though. He scared me.

 

I'm not sure about how well riding a bike can be for you though because I know that it takes a lot of effort and it's quite similar to just getting away or going in with society. I believe riding a bike can help with self esteem. I'm not too sure about bike riding in point of fact, although, would be interested in checking for more information..............

 

Working out? why would you guys do that to yourselves. The only reason why I am going to the gym right now is because of my broken wrist... :shrug:

Pick up a fun sport that builds upper body strength, like rock climbing, and you will be able to climb those ropes in no time - fuck the gym its so boring.

 

Me, I can't do that shit anymore. GD Chris .

 

Okay, I'm trying Absane's way. Not working out today. Going nuts.

QS, I would LOVE cycling if I still lived out west where roads and trails were better. I plan on getting back to it when I move from the country.

Chris, I actually like working out and love hiking, camping, and rock-climbing, but my schedule doesn't permit for a lot of climbing these days. Last climbing I did was when I was out for a few weeks in the desert earlier this year.

 

Ah okay.Good luck with your workout then.