I need some body-building advice on working out my upper body, in particular adding muscle to my arms?

-20 years old


-i use to do alot of cardio (long distance running) during high school, and as a result im skinny but now i want to 'bulk up' (muscle)


-suggest any exercise tips, advice, websites


-particular food/drink i should consume (obviously protein)


-are protein supplements/milkshakes/powders any good?





thank youI need some body-building advice on working out my upper body, in particular adding muscle to my arms?
Best exercises for building mass everywhere:Squat,dead lift,bench press,barbell rows.


Use moderate to heavy weight for these exercises.Train only one muscle group on a given day ie:back(you can train biceps at the end of this work out),legs,chest(you can add shoulders and triceps on this day).


Eliminate cardio from your work outs until you've gained sufficient mass.Consume protein every 3 hours to maintain a positive nitrogen balance.Protein requirements are about 1.5 grams per pound of body weight every day for athletes wantin to gain mass.


Eat a surplus of calories every day.Foods for good mass building are rice,oatmeal,beef,chicken,pasta,peanut butter(it works REALLY well).


Eat 6-8 times a day every day.Whey protein has the highest biological value of any protein for humans.I use Designer Whey Optibol and regular Designer Whey with the addition of creatine.Beware of most supplements on the market because most of them fail clinical tests or no testing has ever been done at all.


The FDA only regulates claims of the contents of these supplements but does not evaluate the efficacy of them.This is clearly stated on all supplements.Creatine and whey protein have been assesed in many clinical studies.


Train each muscle group intensely only once per week.Do all work sets(not warm ups) to failure with the help of a spotter.


Get at least 8 hours of sleep a night every night.This is when you grow.I hope this was helpful.Do a search of any of the key terms I've listed for more information.


I required 7000 calories a day before I started gaining at all.I was a skinny hard gainer even years after I started to lift.If you need more info than I've given then e mail me.JoeI need some body-building advice on working out my upper body, in particular adding muscle to my arms?
Use a punch bag for stamina and warm up.


And don't waste money on gimmick shakes or drinks.
I suggest you don't bulk up. I was in the same frame of mind when I was your age and yes I bulked up from eating lots of protein, creatine, and doing heavy weights w/ low weights. Now, I've stopped lifting heavy and my ';bulk'; is becoming fat and very very very difficult to lose. Being thin and skinny like yourself is somewhere I wish I could be... and to be honest, women prefer lean and thin versus big and bulky.
just go to bodybuilding.com it is a great site, offers full workout plans, supplement advice all for free...gives examples of workouts and excercises. you can even look at workouts for specific body parts...bi's %26amp; tri's in your case. remember though, all muscle should be worked evenly, don't focus on just your arms.
As for nutrition, you got the protein part right, but you need to include other things. Basically, an all around healthy diet will help you out. Don't forget things like iron, your vitamins and antioxidants.





As far as the weight training itself ges, for arms, I stick to the standards. Bicep curls (for your biceps obviously) with dumbells and a bar. When you're doing curls (you can even do it now) turn your pinky up and feel your bicep...it contracts differently. Lifting that way will increase that ';tennis ball'; mass. With dumbells, sit on a bench, and put your elbow into your inner thigh, and keep it stationary. For your first set, use a lighter weight in order to get your muscle warmed up...and don't forget to stretch. (hold your arm up behind you and rotate your hand, you'll feel the bicep stretch eventually). Your biceps need at least 24 hours to recooperate. Tried 'negatives' as well. After you've warmed up, gradually increase the weight. On your last set, decrease the weight as a 'cool down' but for your last two or three reps, bring it up, and lower it as slowly as possible. It will burn, and you may even end up taking 48 hours to heal up.





You should also work your triceps. You need to do this to round out your arms obviously, but you also need to remember to keep your bones and joints strong. For example...you're a runner, you should know. You can't just do hamstring curls and never do any quad excercises...the imbalance will cause your knees to eventually do more work than they need to and age too fast. Put a weight like a dumbell behind your head, and with both hands, lift it over your head. Be careful, obviously. You could also do rope pull-downs at the gym. There are multiple excercies for both muscles...look them up.





For your forearms, just find a weight, say 5-10 lbs to start, a rope and a small piece of handle from something. Tie the rope off to the weight and the stick. You'll essentially be rolling the stick up, which will wind the string up that has the weight at the end.





As for the rest...don't forget your chest, shoulders, back and lats. All of these can be worked to increase mass up top. Remember to let yourself heal before you start lifting again the next day. Remember to stretch, and of course eat right. Supplements aren't entirely necessary, and if you eat a vitamin daily, you should have everything you need (along with a healthy diet...fruits, vegetables and meat)





Keep a log of your progress and weights as well. A lot of gyms offer free counseling with the trainers if you sign up. Look into that...they're not all $$$$$
A friend of mine built himself up from a skinny frame by going to the utmost extreme; he'd eat 8,000 - 12,000 calories a day and work out regularly at the gym, five times a week.





Make sure you eat more carbs then protein. This is a mistake everybody falls into. You need the energy from the carbs to breakdown the complex protein structures. Otherwise you will just make yourself thinner. Think Atkins diet.





Try to shoot for 250-300 grams of protein per day; 400-500 grams of carbs. Avoid the advice of genetically gifted bodybuilders unless they started their training with a skinny frame and a body type that matchers your own. Arnold's advice is very good to a point but it is really tailored made for himself and everybody works in different ways.
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Love Jack
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