Just wondering if anyone has had success with any particular routine for relatively fast results with bigger biceps and shoulders.  Reps/ sets/ weight ....and a little on immediate pre and post workout diet. \n\nI want to know what WORKED FOR YOU
208905
When I was having trouble with my bicep development I used drop sets and supersets. \n\nSuperset\nStanding Bicep Curls  3 x 6-10\nHammer Curls          3 x 10-15(with a very light weight)\n\nFollowed this by doing one drop set:\n\nDrop Set\n\nYou perform a drop set by take a standard barbell and loading it with small five pound weights. Find a weight you can perform 10-12 reps with. Then perform standing barbell curls to taking off a 5lbs weight from each side of the barbell every time you reach failure. Continue this pattern until you are lifting only the bar.\n\nTake a little creatine and whey protein and your arms will get huge. Mine are 18inches.
329057
My workout is for 6 days a week, however it can be altered.\nI recomend a day for chest, triceps, and "push" for the legs, a day for back, biceps, and "pull" for the legs, and a day for shoulders, abs, and calves. You can also alternate every other day with torso and legs, push and pull (bench vs. pull down), maybe a seperate day for shoulders, abs and hips.\n\nMy best workout is:\n\nMonday/Thursday:\n\nChest (general): bench\nChest (upper): Incline bench\nChest (general): decline bench/flys\nTriceps: pull downs\nTriceps: extensions\n\nSquats, Deadlifts, Lunges\n\nTuesday/Friday:\n\nBack: Lateral Pull downs/Chin or pull ups\nBack: Lateral pull ins\nBack/Posterio Deltoids: bentover rows\nBiceps: any barbell or machine curl\nBiceps: any dumbell or preacher curl\n\nLeg Curls, Romanian Straight leg deadlifts\n\nWednesday\n\nShoulders: front or side raises\nShoulders: arnold, shoulder/overhead, or military presses\nShoulders: reverse flys, upright rows, or weighted punches\n\nCalf raises\n\nThe Abs can be completed either mon/wed/fri or tue/thur/saturday\n\nObliques and hip flexors should be done with them.\n\nCardio is generally performed just after weight lifting, and fo no more than 50 min. Weight lifting sessions should be within an hour. Stretching and warm ups are very helpful.\n\nStart your workouts at about 3 x 15 and work your way up to 4 x 8. Try to stay within 6 to 20 reps and 2 to 5 sets. Lighter weight in the beggining, especially with many reps. Heavier weights as you get stronger and do fewer reps. I say 30-60 % at 15, 50-70% at 10, and 60-80% at 6. % is of your max of course. \n\nFailure is common on the 10th rep pf set 2 of 10 in the beggining, and the 9th and 10th os set 3. Your goal should be to break that barrier as soon as possible. My spotter helps me minimally on my first failed rep (or about to fail), and then assists me on one more. I always do a make up set later on, but never make a habbit of depending on it.\n\nYou also may want to eat plenty of carbs within two hours of your workout, along with about 15 to 30g of protein. You should also eat wihin two hours afterwards (assuming cardio and weights are combined). This time, more fat, moderate carbs, and about 20 to 40g of protein.\n\nRest is always essential for recovery. I also take one serving of whey protein with milk as I wake up (28g protein) for whey quick fueling abilities and I take 15g of soy with water within two hours of bed time because of soy's slow fueling properties that span over night.\n\nAlso, be sure to change your lifts or lifting techinques aound. This means wide lateral pull downs to close grip ones or reversing it or hammer curls vs. regular or reverse.
407566
Well Joe r as a certified fitness professional I see a few glitches in your programs. First I would do a 40% carb, 40% protein, and 20% fat eating lifestyle. Your current protein intake is way to much and can be stored as fat. Or you could go for 1 gr. of protein for every pound of body weight. With your carbs and fats choose healthy choices. For your resistance training I would try a full body workout using lifts that use the most muscle mass(squats, dead lifts, bench moves, chin-ups, pull ups, etc) I would go for 3 sets of 8-12 reps. The biggest thing to remember is to work your front and back equally. Your cardio you can do the other days that involve 30 to 45 min a session; nothing longer than 60 min. Also be sure to add in a interval session once or twice a week for 20 min.(go fast for 1-2 min and then slow for 30 sec to 1 min, repeat for a total of 20 min.) And finally be sure to vary your workouts every 3 to 4 weeks and use a variety of cardio exercises. Hope you see an improvement and good luck!!
119323
Check out the site below. I've been doing this routine and have had great results from it. It's a very hard workout that only lasts about an hour a day, but so far in the last three months, I've added 1-1/4 inches to my arms and 1-1/2 inches to my chest. I'm also looking a lot better in the mirror. It takes time to get a body like Arnold, but if you keep at, You'll like the results.
373464
try doing curls just with your wrist. Bring the weight up and down only with your wrist. Works out your forearm like crazy.
510554
They work well for the shoulders, but they mainly build the trapezius muscles (between the neck and shoulder). If you're trying to bulk them up, I would increase the weight a little so you're doing about 6-8 reps with a little struggle.
203865
ABSOLUTELY!  I toned my upper arms in 2 weeks by doing elliptical/cross-trainers with skiing motions every day, and some strenght training every other day. Just 2 weeks later I happened to notice that I looked Fan-flippin'-tastic!  Another trick is do a little bit of weight lifting just before going out in something sleeveless. It makes your arms look extra toned for the evening. You can avoid being bulky looking by doing more reps af lighter weights, and lots of stretching.
553808
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in Major League Baseball, the National Hockey League, the National Downhill Ski Team as well as numerous bodybuilders.  I trained one person who won the North America bodybuilding championships.   I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US. Cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look forward to hearing from you.  Take care. \n\nSincerely,\n\nDavid Price\n\nPs>>if you require more info please contact me at  dcprice1@shaw.ca
168759
No...I understand the thought process and I can almost feel your eagerness to get big fast...but steroids are downright awful.It is true you will be able to train like an animal for longer periods and recover quickly while you are on the roids.However,most of the size gained will be due to water retention...although you will get stronger rapidly.On the other hand,you may also do it naturally if you dedicate yourself and use your mind over matter abilities(everyone has it in them)...proper nutrition & proper training is key.Incorporate these products into your diet as suppelements to give you extra boosts-"GLUTAMINE FUEL" by Twin Lab & "ULTIMATE PROTEIN SYSTEM" by Biochem Sports...I can't say enough of these two products...both help me recover fast & helped with strength overall plus size.Also,find a good source of creatine.You must drink at least ten 8oz glasses of water...I prefer more water when taking alot of supplements and working out.
462917
I've been doing a variation of Max-OT. It hits the whole body, doing one or two muscle groups a day, and hitting each muscle group once a week. \n\nJust one warning if you decide to try it: AST Sports Science (the company that designed this workout) is a supplement company, and the docs on this workout really push their products. Just look past this, and concentrate on the exercise and diet portion. Supplements should be used to supplement your diet, not replace parts of it (like they seem to push).
175143
your biceps are a smal muscle group 2 times a week is more than enough....keep it up just don't overwork them or you won't get any gains...and it's ok to work your biceps with any other musclegroup on the same day..they dont require too much work, work them hard once out of the two times you work out then the next time work it out moderately...
266623
Try free weights.  Guaranteed to produce good results in a short time frame.\n\nDo curls, bench press and squats to work the large muscles.  Use a weight that you can lift 7 times and do 3 sets of 5.  \n\nAlso, eat heavy protein diet during your workouts.
110477
Biceps and Triceps one day, Back and Shoulders one day, Legs and Chest one day.  You can switch things around to do a large muscle group (legs, chest and back) with a small muscle group (bi's, tri's and shoulders) on the same day, but I like doing bi's and tri's the same day cuz it goes much faster.  Work abs in every day between your other exercises.  To build muscle, high weight/low reps (6-8 max) is good.  But not exclusively.  Work in some higher reps also.
481803
I've never heard of these before.  Try this site, I'm sure someone will be able to help you more.\n\nhttp://forum.bodybuilding.com/
183816
if you want to get ripped as opposed to big cardio would be great. If you want to get Big and ripped work out every other day for the first two weeks eating a high protein diet so your muscles have building blocks to work with. once the two week introductory workout is through continue your same routine but  going every day with one day of rest each week. like sunday! Then add a supplement like muscle milk for quick recovery. also beging taking vitamins immediately. Vitamins help build proteins and create energy that your body burns. at a nice gym the equipment would be well labeled and easy to use. Ask staff if you need help or don't understand directions. using a machine worng could hurt worse than it would help. Combine muscle groups: lower and upper back, chest and triceps, biceps and shoulders! do it!
180950
I tried it and noticed that when weight training I was able to do more reps in my 2nd and 3rd sets than normal, as a result I made quicker strength gains.  It won't give results just by taking it alone but is a beneficial supplement, I would particularly recommend it if you were undertaking an intense weight training schedule.
225362
sounds like you need a little more protein in your diet, try a nighttime protein that breaks down slower since this is the time when your body actually heals.  this is the stuff i use.  But you can still workout not using that muscle group.  Never work triceps, shoulders, or chest at the same time or day after.  You use these muscles together in almost all lifts so you'll fatigue faster without a successfull workout.  You should also only work one muscle group ONCE a week or else your going to break down the muscle since it takes time to heal efficently at most twice a week for hard building muscle groups.  Biceps and chest are the most overtrained muscles because people don't know this and want an impressive bicep or chest... its only hurting your goals.  here's the nighttime protien i use\nhttp://www.bodybuilding.com/store/mhp/pro.html gives you a boosted amino level for a full 7 hours.