Mon, October 3rd, 2005, 09:11 AM
ok here is where im at now im 5'11 210Lb I have very broad shoulders but Skinny arms and legs and a belly not the best looking body if you know what i mean. My question is I'd like to bulk up my arms chest legs you know basically looks musculer but not body building compation by any means just impressive. Should I A) work on losing all the excess Fat B) Go strait to Bulking Currently I am just doing lots of running and good clean dieting to lose the wieght and have lost 12Lb in last mo. So i feel im at a point now where i should do sometihng in the means of resistent training just wondering if i should Bulk or lose first :)
Thanks in advance for any advise.
Mon, October 3rd, 2005, 09:36 AM
Get yourself into a well-considered fat loss program including cardio, clean nutrition, and weight training. Train consistently and intensely. When you've shaved off all the fat you can, you'll more than likely be astounded by what you've achieved and how many of your perceived problem areas will take care of themselves along the way. At 5'11" and 210-lbs, you've done enough "bulking". Just start losing the fat and lifting weights; you'll be pleasantly surprised at what you look like when you reach those lower body fat percentages.
Mon, October 3rd, 2005, 10:40 AM
yea the thing is its funny how my body holds wieght i look like i need to bulk on my arms and legs but lose on my waist, but you are right in that lossing my waist is my #1 priority.
Tue, October 4th, 2005, 01:56 AM
Everyone has their problem areas. Big, developed arms are a true sign of a man that works out. Here's a workout for arms and a workout for legs.You should concentrate on a normal workout after these 2 weeks. Check out all the stickies. Btw, for these 2 weeks, you should eat quite a lot,25kcal per lb of bodyweight or so with 1g of protein per lb of bodyweight at least and 20% of your daily calories minimum to be fat. I know, you want to cut but in order to maximize the size gain, you have to have some extra calories over maintenance to convert to muscle mass for now. Make sure you are getting good oils (olive oil, sunflower oil for Vitamin E), eating veg like spinach and red peppers (vitamin C) coz you're skin will stretch quickly and will need to be in top condition... These workouts are from www.bodybuilding.com, a good site for reference.
Good warmup, take 2-3 minute break between sets.
Leg Extension: 3 x 12-20
Leg Press: 4 x 12-20
Stiff-Leg Deadlift: 3 x 10-12
Lying Leg Curls: 4 x 10-12
Lying Leg Curls: 4 x 8-12
Stiff-Leg Deadlift: 4 x 10-12
Squat: 3 x 12-20
Leg Extensions: 3 x 15
Here's a tricky one. You perform each exercise for 8 reps, rest for 30 seconds, then do reps to failure. The trick is to use a limited range of motion and a very heavy weight. There is one exercise for biceps, one for triceps and two for your forearms.
Seated Biceps Curl: Sit on a bench and rest a barbell in your lap. Take a shoulder-width underhand grip on the bar and curl it upward toward your chin. Use a weight that is so heavy you can only perform eight reps. This exercise allows you to use more weight than you normally would because the seated position limits the range of motion. Try to curl 150% of your normal biceps curl weight. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Close-Grip Bench Press: Do yourself a big favor and perform this exercise in a power rack or on a smith machine. Limit the range of motion to the top third of your range. By limiting the range of motion you will be able to hoist a much heavier weight and it's that big weight - not the range of motion - that triggers new muscle growth. Grip the bar with your hands spaced about six inches apart and contract your triceps to lift the bar off the support and to full extension. Use a weight that is so heavy you can only perform eight reps. Again, with this restricted range you should be able to use at least 50% more weight than normal. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Seated Wrist Curls: These are performed from the same position as the biceps exercise, above. With an underhand grip on a barbell, rest your wrists on your knees so your hands extend beyond your knees. Allow the weight of the bar to force your wrist toward the floor. Use your forearm muscles to power the weight back up. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can.
Wrist Curls Behind the Back: These are performed by holding a barbell behind your back with your palms facing backward. It helps to have the bar on a rack to start or to have a training partner place the bar in your hands. The heavy bar will naturally hang down and your wrists will be in a relaxed position. Use your forearm muscles to power the weight up by bending your wrists. You can use a lot more weight on this exercise than you think you can. Go heavy. Don't worry about getting a full range of motion. Perform one set of eight reps, rest 30 seconds then increase the weight 10% and perform as many reps as you can
Do not perform any other workout that involves arm or leg work. You should finish the cycle in 12 days. Here's how it could go:
Eat well, sleep well, train hard. Get back to us on your results when you're done!