Oh a more serious note, any real training program will improve your shape. Have you ever seen the guy with huge arms and tiny legs? Do you wanna be him? What do your daily macros look like? If you really are a hard gainer, I'd assume you want to eat about 1.5g protein per pound of LBM, or somewhere close to it, and make sure to keep your calories up. I also don't really work my obliques, I don't want a bigger waist.Īs far as the body type, you're a hard gainer haha. If your gym has one of the fat bars, use it.Ībs: Hanging leg raises (knee raises if you dont have the core strength), decline situps with weight (above the head), leg raises with a plate on the shins, and I prefer reverse crunches to regular crunches. Also, as Whisper stated, I tend to wrap towels around a lot of things now to increase the work my forearms have to do. Triceps: Skull crushers, close grip bench press, over head DB extensions, push downs, dips (stay vertical to target tricep), overhead rope pulls.įorearms: Bar hangs, farmers walks, wrist curls, hammer curls, static dead lift holds (I recommend doing a rack pull so your ROM is decreased and weight is increased). the increased diameter makes them harder to hold onto, and thereby trains your grip as well. You can also wrap towels around dumbbell handles when doing curls, shrugs, etc. Although exercises such as shrugs, especially using dumbbells (and WITHOUT wraps/straps), can be great for increasing grip strength.

For forearms, I usually add in wrist curls. Because of that, from what I know (and I'm no expert), there isn't a need to devote a huge amount of time to only the muscle groups of your arms.unless you're going for more of a bodybuilding routine, and/or you have specific goals in mind.įor targeting triceps specifically, here are a few ideas-skullcrushers (flat, incline, and/or decline), close-grip bench press, kickbacks, dips, overhead extensions, and cable pushdowns. Compound lifts in general are going to stimulate the most growth, which is why squats are always recommended your chest and back exercises (e.g., presses and rows) will also significantly hit your triceps and biceps. You can adjust your workouts to better induce hypertrophy, but ultimately, if you aren't taking in more calories than you're burning, you're not going to gain any size for the most part. I've never had back problems with crunches I just make sure to limit the range of motion so as not to begin involving too many non-abdominal muscles.Īs for gaining size in your arms.honestly, as you'll probably hear, the best way to do that is to 1) squat (assuming you don't already), and 2) eat more. What do you recommend for abdominal workouts? Vertical leg crunch? Perhaps I just need to ride a bike more often.

From what I've read and heard, situps and crunches are bad for the back. I need to lose what very little fat I have in that region (I actually think I have a little bit there now) and regain the tone I once had. What recommendations do you all have to ensure I gain the most muscle mass I can for my upper body-arms in particular? Particular exercise regimens and diet you have recommendations for?Īlso, sadly, due to my constant sitting down (work-related) and somewhat poor posture I have started to lose abdominal definition. My biceps are actually quite well developed and people are surprised when I show them, haha (common joke is: 'That's not a muscle, it's a tumor!'). However, I am not super experienced on all the associated workouts for really building muscle for my arms: namely triceps and forearms.

I have been doing a good bit of upper-body workouts while trying to eat healthy carbs and protein-based foods. I have relatively broad shoulders, developed pectoral muscles, and overall it is rather easy for me to retain a semi-muscular look even if I haven't been working out. However I think I am in between ectomorph and mesomorph (skinny and athletic). However, I definitely have the features that support a mesomorph build. My arms are still probably the smallest parts of my body. Hey guys, I've been working out for a while and although I have a toned body, I am not seeing the results I have been wanting.

Ecto mesomorph diet