Need some Advice on Weak Point Training - UK-Muscle Body Building Community

Nameless · 30-05-2005, 05:41 PM

Hey Guys,

I just joined this board and it looks like a cool place!

I figured i would post my pics and introduce myself, I have been bodybuilding for about 8 months to 1 year, i have only gotten my diet in check the past month or so though!

Oh and I am 16 Years old

I have a problem with building mass on my arms. My arms are a very bad weak point for me and i was wondering if anyone has any tips on how to train them...

I usually dont do much isolation for them and stick to compound movements, i isolate my tris/bis with about 10 sets between them a week at the most, usually by performing barbell curls, preacher curls, cable curls, tri extentions, close grip bench press and tricep dips...

I was wondering if anyone else has any tips on incresing overall arm mass. My upper legs seem to be growing well, my calves are also very bad though.

Thanks in advance

**big** · 30-05-2005, 05:47 PM

Hi mate

You look good, really good. Nice and lean and you look like you've built up a fair amount of solid lean mass. Wish I looked that good when I was 16 LOL. I tell you, I wouldn't have been posting on here, I'd have been coming onto the hotties at school LOL.

Anyway, I don't think your arms are your weak point at all. In fact quite the opposite, they look good, and a nice peak. Try dropping off all of the isolation work, and just stick to the compounds for a while though. This will help your arms grow even more, seriously. Your routine should be solely based around squats, deads, rows, bench, chins, military press, and nothing else IMO. This, along with diet, will give you the mass you want.

You do need to eat more if it's mass you're after. What's your current diet like?

Nameless · 30-05-2005, 05:52 PM

some more pics (last ones)

Nameless · 30-05-2005, 06:01 PM

Quote:

Originally Posted by big

Hi mate

You look good, really good. Nice and lean and you look like you've built up a fair amount of solid lean mass. Wish I looked that good when I was 16 LOL. I tell you, I wouldn't have been posting on here, I'd have been coming onto the hotties at school LOL.

Anyway, I don't think your arms are your weak point at all. In fact quite the opposite, they look good, and a nice peak. Try dropping off all of the isolation work, and just stick to the compounds for a while though. This will help your arms grow even more, seriously. Your routine should be solely based around squats, deads, rows, bench, chins, military press, and nothing else IMO. This, along with diet, will give you the mass you want.

You do need to eat more if it's mass you're after. What's your current diet like?

Hey mate,

Thanks for the feedback, are you sure i should pay no attention to small bodyparts like upper arms and forearms etc? Will compound movements stimulate these muscle groups enough??

I think i am eating enough (around 6000 calories i think)

Here is my meal plan...

0800 - Protein Pancakes -

8 Whole Eggs
120Grams Oatmeal
50Grams Sugar
100 - 200ml Milk

1030 - Pre workout -
50Grams Popcorn
1 Home Made Protein Bar (25p, 25f, 35c)
creatine

1030 - Non workout days - Tuna Salad

130g Tuna
100g Whole Wheat Pasta
100g Mayonnaise
40g Onion
200g Corn

1300 - post workout - whey protein shake

50grams whey protein
75gams dextrose
750ml Water

1300 - non workout days - Baked Potato & Tuna Salad

1 Large Baked Potato
130g Tuna
100g Mayonnaise
50g Onion

1600 - Chicken, Rice & potato

200g Chicken BReast
100g Rice (Dry Weight)
2 Medium Sized Potatoes
50ml BBQ Sauce

1900 - Cheese TOasties & Ham -

150g Matured Cheddar Cheese
4 SLices Bread
100g Ham
25g Butter
500ml Milk

2200 - Cheese, PB & Flax

250 - 300g Cottage Cheese
100g Peanut Butter
30ml Flax Seed Oil
500ml Milk

That is my diet, i have alternative meals throughout the day also (i switch them up when i get bored or to hve nmore variety), and i also eat a jar of peanut butter bwetween meals (i go through about a jar and a half - 2 jars of PB a day, high in calories you see haha).

With every meal i have 2 amino acid capsules (4 grams of protein) per meal, with my first and last meals i have a multivitamin tab, with my pre workout and 1900 meal i have a serving of creatine and thats about my whole diet. Let me know if you notice any errors oranything that i should change.

Thanks again mate

Nameless

samurai69 · 30-05-2005, 06:29 PM

I agree with big, stick with the main exercises he mentioned, if anything with the arm, is to bring up some size on triceps with something like close grip bench press, but that is probably not necessary as you will build bulk with the compound exercises.

At 16 you have a very good physique and good potential to grow

Lee · 30-05-2005, 07:00 PM

Nothin wrong with your arms mate, they look in proportion to the rest of your body. you look lean and strong.

Your still growing remember, you will probably fill out abit between 18-20, youll find it a bit easyer to put mass on.

Keep up the good work

Lee

**big** · 30-05-2005, 07:01 PM

That's a good diet mate, and you're doing all the right things there. Not too sure about the popcorn, but then you just need to get the calories in, and the rest of your diet is pretty clean, so it's fair game IMO. Keep eating like that, and you'll be huge. Just make sure you keep the bodyfat in check - too many people go on a heavy bulking diet and end up putting on too much fat (I've done this myself before a LOT), so just keep an eye on the waistline.

Yes IMO compound moves stimulate smaller body parts enough. To be honest, the reason why most people complain of small arms is because they're doing WAY too much for arms and are over training them. Just try for a few weeks dropping the direct arm work, or at most do 1-2 fairly intense sets, and see how it goes. I find that body parts like biceps, forearms and calves tend to grow when the rest of me is growing. In the past, whenever I've tried to make bis grow by hitting them more, they end up growing less.

DB · 30-05-2005, 07:07 PM

mate u look good at 16!!

u havent reached full puberty yet mate wait till your 19-20 u will really fill out!

that diet is good mate much better than mine thats for sure... size unfortunatly comes wiht age...be patient and u if u carry on the way you are going u'll be massive!!

what weight and height are u now? ur bodyfat must be about 6%

sweet_FA · 30-05-2005, 07:16 PM

Quote:

Originally Posted by DB

mate u look good at 16!!

u havent reached full puberty yet mate wait till your 19-20 u will really fill out!

that diet is good mate much better than mine thats for sure... size unfortunatly comes wiht age...be patient and u if u carry on the way you are going u'll be massive!!

what weight and height are u now? ur bodyfat must be about 6%

Exactly what i was gonna say DB, you cant expect to be a mass monster when u havent even finished going through adulthood yet (unless your hammering gear at such a tender age!!!). Id be very grateful for the muscularity you have at 16.... mass and thickness comes with age!!

Lee · 30-05-2005, 07:17 PM

Oh id get myself on the beds if i was you though mate lol

Youd be suprised how much difference a bit of colour can make to your appearance.

Nameless · 30-05-2005, 07:18 PM

Hey guys,

THanks for the advice, the reason i eat popcorn is because alot of the intensity of my workout (IMO that is the key to growth), if i eat anything that is filling, or heavy like pasta pre workout then i puke all over the place (and i puke after every leg workout anyway lol), so that is why i eat the popcorn.

My stats look very weak, but because of my small bones i think i look bigger...

Height - 5'11
Weight - 68 - 70Kg
Chest - 44
Upper leg - 23.5"
Upper Arms - 13.8"
Waist - 28"

I think my bodyfat is arounf 8%, i know it was at about 6% in the side tricep pre competition pic, but right now i would guess between 8 - 10, i havent checked it in a while.

Thanks for the advice, i am gonna drop the isolated exersises for about a month and log my results.

Thank you again guys

Nameless

Captain Hero · 30-05-2005, 09:29 PM

mate for a 16 year old your doing well! Agree with Big about your arms mate they look decent, unless you stop growing i wouldnt change anything!

mark · 16-06-2005, 01:18 PM

Jesus you're lean- you have some real potential there mate to have an incredible physique in a few years......if you keep doing what you're doing and let age take care of the rest....

Carlos901 · 16-06-2005, 07:18 PM

legs are looking good, if anything lacks on your arms, its your forearm. keep up the good work son.

Ironball · 16-06-2005, 10:46 PM

Like all say you are looking good. Ripped up. I would change the 50g of sugar at breakfast though. 50g's of sugar is a fook load of empty calories in my opinion. Unless you made a type error. Or I read it wrong... my eyes have gone all funny.:crazy:

30-05-2005, 07:07 PM	#8 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,762	mate u look good at 16!! u havent reached full puberty yet mate wait till your 19-20 u will really fill out! that diet is good mate much better than mine thats for sure... size unfortunatly comes wiht age...be patient and u if u carry on the way you are going u'll be massive!! what weight and height are u now? ur bodyfat must be about 6% __________________ Affiliate of Bulk Supplements Direct Discount Code= BSD290 UKBFF southcoast 2008, O80kg Champion

30-05-2005, 05:47 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,512	Hi mate You look good, really good. Nice and lean and you look like you've built up a fair amount of solid lean mass. Wish I looked that good when I was 16 LOL. I tell you, I wouldn't have been posting on here, I'd have been coming onto the hotties at school LOL. Anyway, I don't think your arms are your weak point at all. In fact quite the opposite, they look good, and a nice peak. Try dropping off all of the isolation work, and just stick to the compounds for a while though. This will help your arms grow even more, seriously. Your routine should be solely based around squats, deads, rows, bench, chins, military press, and nothing else IMO. This, along with diet, will give you the mass you want. You do need to eat more if it's mass you're after. What's your current diet like?

30-05-2005, 06:29 PM	#5 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,075	I agree with big, stick with the main exercises he mentioned, if anything with the arm, is to bring up some size on triceps with something like close grip bench press, but that is probably not necessary as you will build bulk with the compound exercises. At 16 you have a very good physique and good potential to grow

30-05-2005, 07:00 PM	#6 (permalink)
Lee Made in Liverpool Join Date: Jun 2004 Location: Liverpool Posts: 1,047	Nothin wrong with your arms mate, they look in proportion to the rest of your body. you look lean and strong. Your still growing remember, you will probably fill out abit between 18-20, youll find it a bit easyer to put mass on. Keep up the good work Lee

30-05-2005, 07:01 PM	#7 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,512	That's a good diet mate, and you're doing all the right things there. Not too sure about the popcorn, but then you just need to get the calories in, and the rest of your diet is pretty clean, so it's fair game IMO. Keep eating like that, and you'll be huge. Just make sure you keep the bodyfat in check - too many people go on a heavy bulking diet and end up putting on too much fat (I've done this myself before a LOT), so just keep an eye on the waistline. Yes IMO compound moves stimulate smaller body parts enough. To be honest, the reason why most people complain of small arms is because they're doing WAY too much for arms and are over training them. Just try for a few weeks dropping the direct arm work, or at most do 1-2 fairly intense sets, and see how it goes. I find that body parts like biceps, forearms and calves tend to grow when the rest of me is growing. In the past, whenever I've tried to make bis grow by hitting them more, they end up growing less.

30-05-2005, 07:17 PM	#10 (permalink)
Lee Made in Liverpool Join Date: Jun 2004 Location: Liverpool Posts: 1,047	Oh id get myself on the beds if i was you though mate lol Youd be suprised how much difference a bit of colour can make to your appearance.

30-05-2005, 07:18 PM	#11 (permalink)
Nameless Future IFBB Pro Join Date: May 2005 Posts: 324	Hey guys, THanks for the advice, the reason i eat popcorn is because alot of the intensity of my workout (IMO that is the key to growth), if i eat anything that is filling, or heavy like pasta pre workout then i puke all over the place (and i puke after every leg workout anyway lol), so that is why i eat the popcorn. My stats look very weak, but because of my small bones i think i look bigger... Height - 5'11 Weight - 68 - 70Kg Chest - 44 Upper leg - 23.5" Upper Arms - 13.8" Waist - 28" I think my bodyfat is arounf 8%, i know it was at about 6% in the side tricep pre competition pic, but right now i would guess between 8 - 10, i havent checked it in a while. Thanks for the advice, i am gonna drop the isolated exersises for about a month and log my results. Thank you again guys Nameless

30-05-2005, 09:29 PM	#12 (permalink)
Captain Hero strongest straight person on UKM (as everyone else is gay) Join Date: Jun 2004 Location: United Kingdom Posts: 6,919	mate for a 16 year old your doing well! Agree with Big about your arms mate they look decent, unless you stop growing i wouldnt change anything!

16-06-2005, 01:18 PM	#13 (permalink)
mark Getting HUGE! Join Date: Apr 2003 Location: West Midlands Posts: 1,360	Jesus you're lean- you have some real potential there mate to have an incredible physique in a few years......if you keep doing what you're doing and let age take care of the rest....

16-06-2005, 07:18 PM	#14 (permalink)
Carlos901 Legend Join Date: Nov 2004 Posts: 1,805	legs are looking good, if anything lacks on your arms, its your forearm. keep up the good work son.

16-06-2005, 10:46 PM	#15 (permalink)
Ironball Looking Freaky Join Date: Sep 2004 Posts: 808	Like all say you are looking good. Ripped up. I would change the 50g of sugar at breakfast though. 50g's of sugar is a fook load of empty calories in my opinion. Unless you made a type error. Or I read it wrong... my eyes have gone all funny.:crazy: