[ikzn]

heres a workout i jacked for one of the days but i edited it little bit

Barbell Curls: 2 sets x 10 reps
Drag Curl: 1 set x 20 reps
Incline Hammer Curls: 1 set x 15 reps

Tricep ARm extension: 1 set x 25 reps
Triangle pushup: 1 set x 40
Dips: 1 set of your max

That pretty much took me 20-30 minutes and it was on workout plan on a website for one day for the bicep and tricep muscle group.. and i dont think thats enough for once a week for that muscle group.. Are you suppose to repeat the whole workout again or just do that whole thing i posted up once? because 30 minutues is nothing...

[Uriel]

Why would you do a set of 25, a set of 40 and a set of your max?

[ikzn]

Originally Posted by Uriel

Why would you do a set of 25, a set of 40 and a set of your max?

LOL DONT ASK ME I DUNNO WHAT IM DOING!! IM SO CONFUSEDDDDDDDDDDDDD

[G O R T]

Originally Posted by ikzn

LOL DONT ASK ME I DUNNO WHAT IM DOING!! IM SO CONFUSEDDDDDDDDDDDDD

When you ask for advice on a workout it's really going to help to know your stats, history, goals, workout... whatever seems pertinent to the question. Without this information you will rarely get a good response.

For the average person in any given workout, it is best to keep the weight up and the reps down somewhat for triceps compared to biceps. This is because triceps usually have a higher percentage of Type IIB fibers as compared to the biceps which have more Type IIA fibers.

It is wise to periodize your training, so differences like this will somewhat limit the range of volume/intensity for individual muscles.


Lets establish some reasonable ranges for working sets.
The low number is for heavy workouts aimed at myofibrillar hypertrophy and the high number is for volume work aimed more at sarcoplasmic hypertrophy.

Biceps per set: 30 to 60 seconds TUT
Biceps per workout: 6 minutes to 20 minutes total TUT
Biceps per week: 6 minutes to 60 minutes

Triceps per set: 20 to 45 seconds TUT
Triceps per workout: 4 minutes to 15 minutes total TUT
Triceps per week: 4 minutes to 45 minutes

I hope you are getting the picture here. To achieve the target TUT you will have to adjust rep speed in accordance with the desired number of reps. I agree that the stated workout is probably not the best for you. It takes years of hard work to get to the point where you can put enough intensity into short workouts to be of real use. I also don't like mixing high and low rep working sets for one muscle unless there is a definate plan for using giant drop sets for burnout.

Hope this helps.

[Diesel]

I dont see what that workout would for you. one set wont do anything, neither will two sets. and maxing out in dips? never heard of that

[ikzn]

Originally Posted by G O R T

When you ask for advice on a workout it's really going to help to know your stats, history, goals, workout... whatever seems pertinent to the question. Without this information you will rarely get a good response.

For the average person in any given workout, it is best to keep the weight up and the reps down somewhat for triceps compared to biceps. This is because triceps usually have a higher percentage of Type IIB fibers as compared to the biceps which have more Type IIA fibers.

It is wise to periodize your training, so differences like this will somewhat limit the range of volume/intensity for individual muscles.


Lets establish some reasonable ranges for working sets.
The low number is for heavy workouts aimed at myofibrillar hypertrophy and the high number is for volume work aimed more at sarcoplasmic hypertrophy.

Biceps per set: 30 to 60 seconds TUT
Biceps per workout: 6 minutes to 20 minutes total TUT
Biceps per week: 6 minutes to 60 minutes

Triceps per set: 20 to 45 seconds TUT
Triceps per workout: 4 minutes to 15 minutes total TUT
Triceps per week: 4 minutes to 45 minutes

I hope you are getting the picture here. To achieve the target TUT you will have to adjust rep speed in accordance with the desired number of reps. I agree that the stated workout is probably not the best for you. It takes years of hard work to get to the point where you can put enough intensity into short workouts to be of real use. I also don't like mixing high and low rep working sets for one muscle unless there is a definate plan for using giant drop sets for burnout.

Hope this helps.

thanks alot for ur time to explain it all to me.. because i used to only pretty much just curl,hammer curl, push-up, sit-up. basically that was it.. and im only 14 so... i have my pics posted in the members section if u wana check it out- topic name "14 year old wanabee asian body builder"
and im just starting to try to do a higher intensity in my workouts instead of repeating what i do every other day. in one of my other topics people said i should workout twice max same muscle group a week but i need a damn plan...

but i also dont want to work out my legs at all or alot because i want to grow. i only grew one inch since 4 years ago.. im 5'5 right now

[Diesel]

if you look around this website you can find tons of routines. you can get plenty of idears and put together a routine of your own. if you check out the training logs, there would be some idears in there to start. i would still work out your legs tho, just from personal experience I grew about 3 inches in high school. All of it came my freshman and sophmore year which i was squating and deadlifting. Maybe im wrong, it could of just been me so who knows.

[G O R T]

I have heard many times, and even saw a Forum devoted to the subject, of Asians wishing they were taller. I used to wish I was shorter. We are what we are, make the most of it! Don't worry about pushing the insane amount of weight it would take to stunt your growth. There is time for that later.



You look good for a 14 year old. If you want to get bigger, you need to start with the basics. Three days a week compound movements. Life will be easier if you get a bench and barbell.

Start out with something like this:

Legs --------------- squat 20x4, deadlift 10x3, leg curl 15x3, calf raise 15x3
Back --------------- chins 15x?, rows 20x6, shrugs 15x3
Chest & shoulders -- Bench 15x4, chest dips 15x?, overhead press 20x3
Arms -------------- Wrist curls 15x2, reverse wrist curls 15x2

Every workout change bench from flat to inclined
Every workout change chins from overhand wide to underhand narrow
Every workout change squat from toes straight to toes out
Every workout change rows from bellybutton to bottom of ribs

Start light and work on form, especially on the deadlift.
Increase weights as necessary till you fail on the last set.
Pace yourself so you get a good pump and burn.
Make the sets last 45 - 60 seconds.
Rotate exercises (chest to back to legs) so the routine only lasts an hour.
Do the wrist curls last.

Now listen!!! This is the most important part!




Eat More!

You will not grow if you don't eat enough!
Don't skimp unless you start to get fat.
No more 2 meals a day, this is serious!

In about 3 months you should show overall improvement and can switch to a split routine.

Spend your time until then studying the Diet section!

[Banshee20]

Originally Posted by G O R T

I have heard many times, and even saw a Forum devoted to the subject, of Asians wishing they were taller. I used to wish I was shorter. We are what we are, make the most of it! Don't worry about pushing the insane amount of weight it would take to stunt your growth. There is time for that later.



You look good for a 14 year old. If you want to get bigger, you need to start with the basics. Three days a week compound movements. Life will be easier if you get a bench and barbell.

Start out with something like this:

Legs --------------- squat 20x4, deadlift 10x3, leg curl 15x3, calf raise 15x3
Back --------------- chins 15x?, rows 20x6, shrugs 15x3
Chest & shoulders -- Bench 15x4, chest dips 15x?, overhead press 20x3
Arms -------------- Wrist curls 15x2, reverse wrist curls 15x2

Every workout change bench from flat to inclined
Every workout change chins from overhand wide to underhand narrow
Every workout change squat from toes straight to toes out
Every workout change rows from bellybutton to bottom of ribs

Start light and work on form, especially on the deadlift.
Increase weights as necessary till you fail on the last set.
Pace yourself so you get a good pump and burn.
Make the sets last 45 - 60 seconds.
Rotate exercises (chest to back to legs) so the routine only lasts an hour.
Do the wrist curls last.

Now listen!!! This is the most important part!




Eat More!

You will not grow if you don't eat enough!
Don't skimp unless you start to get fat.
No more 2 meals a day, this is serious!

In about 3 months you should show overall improvement and can switch to a split routine.

Spend your time until then studying the Diet section!

Great Post GORT. :) Really helpful info. :19:

[ikzn]

Originally Posted by G O R T

I have heard many times, and even saw a Forum devoted to the subject, of Asians wishing they were taller. I used to wish I was shorter. We are what we are, make the most of it! Don't worry about pushing the insane amount of weight it would take to stunt your growth. There is time for that later.



You look good for a 14 year old. If you want to get bigger, you need to start with the basics. Three days a week compound movements. Life will be easier if you get a bench and barbell.

Start out with something like this:

Legs --------------- squat 20x4, deadlift 10x3, leg curl 15x3, calf raise 15x3
Back --------------- chins 15x?, rows 20x6, shrugs 15x3
Chest & shoulders -- Bench 15x4, chest dips 15x?, overhead press 20x3
Arms -------------- Wrist curls 15x2, reverse wrist curls 15x2

Every workout change bench from flat to inclined
Every workout change chins from overhand wide to underhand narrow
Every workout change squat from toes straight to toes out
Every workout change rows from bellybutton to bottom of ribs

Start light and work on form, especially on the deadlift.
Increase weights as necessary till you fail on the last set.
Pace yourself so you get a good pump and burn.
Make the sets last 45 - 60 seconds.
Rotate exercises (chest to back to legs) so the routine only lasts an hour.
Do the wrist curls last.

Now listen!!! This is the most important part!




Eat More!

You will not grow if you don't eat enough!
Don't skimp unless you start to get fat.
No more 2 meals a day, this is serious!

In about 3 months you should show overall improvement and can switch to a split routine.

Spend your time until then studying the Diet section!

thanks for goin so detail and even writing out a plan for me. but if i do use that plan or something like it, i do it every other day right?

[G O R T]

Thanks Banshee20


ikzn : 3 days a week - like monday, wednsday, and friday.

You need to bring up your weak spots and get all of your muscles used to lots of work at moderate loads. Doing 100 pushups is great, but it won't get you bigger.

And don't worry about the lack of upper arm work. As your chest and back grow, so will your arms. If you find yourself doing too many sets of dips and chins, strap a weight onto your belt.


Keep reading about splt routines and diet. When the time comes you will want to slack off for a week (easy workouts) before you dive into a more intense workout plan.