How do I get my arms this thick?

[mnason722]

Thanks for all of the advice.. it really means a lot to me.

I'm 19 years old and right now I don't really have a workout schedule other then having 20 lb weights that I do curls like every few days. I usually focus on my upper body.

Basically what I do is I do 10 reps of 3 sets of curls.

Then I do my triceps I take 1 of the 20lb weights and I put it behind my head and I lift I do 10 reps of that 3 sets.

Then I grab my two 8 pound weights I lay on my bed I extend my hands in the air and I slowly push them to the side then back to the top to work on my chest area. I also do 10 reps and 3 sets of that.

Then for shoulders I grab my 20 pound weights holding them in my hands and I just do my shoulders by rolling them back... or I get the 8 pound weights I lift both of them in the air and I just bring them down.

How often should I do all of this? Ever since I read that overtraining is like not working out at all I pretty much do this like 2 times a week sometimes even once a week. I try to eat everything I see but sometimes I can't eat the right foods because theres a lot of junk food around the house and the reason why I'm probably so skinny is because I refrained myself from eating those and I would only eat good food so sometimes I would only eat 2 meals a day. I drink about a gallon of water daily.

 

[Backlash]

Again, seriously, read this: http://www.elitefitness.com/forum/showthread.php?t=45612

You won't be able to really gain any muscle mass with just light dumbbells. You're gonna have to join a gym (if you're in school your school gym is probably free or cheap). Then hit big exercises like deadlifts, squats, bench press, pullups.

 

[mnason722]

I joined the Spa Fitness near my neighborhood but seriously, they don't give a shit about anything... When I had joined there when I graduated from high school over the summer I paid for membership there and I would ask them for help and what they told me was do 30 minutes of cardio first thing in the morning and they would over charge me for Protein drinks they charged $5 for the RTD 50 Gram Vanilla Bean shake, they told me to buy all these products like Glutamine, Creatine and Whey Protein that only had 17 grams in there, pretty much I couldn't afford it and just said fuck it to them, whenever I had asked how to get thick instead of just "cut" because I told them I know if I just lift weights how I am I won't get bulky, I'll just get cut and still be the same size I want to be bulky and he didn't say anything about eating a lot they just said "Oh if you keep lifting you will get bulk no matter what" but I know that isn't true because I know a lot of my friends who are the same height and size as me that have like 2% body fat that are just cut but they aren't big at all.. I don't want that for me.

But from what I've been reading online basically I need to eat, eat, eat and get fat right? Like I'm 140 now, I don't mind just eating everythign in sight until I'm like 200 pounds by January 2005 and then starting of the year just hit the gym and start cutting cause I feel that it'll be easier to get cut then to get thick because of past experiences. I used to work out in high school all 4 years but I would never get thick just my bench increased like 5 pounds every week but that's pretty much it.

 

[powerforward]

go buy a book called brawn by stuart mcrobert.
its a good starting point if you are serious about getting results from your training.

eat at least 200 grams of protein daily/ and at your weight i wouldn't worry about getting fat. try eating everything in sight as long as you meeting your protein requirements.

i'll post up some sample daily meals for you latter.

 

[mnason722]

Here is a sample of what I eat on a daily basis:

Morning - 2 Egg Cheese Omelet, A lot of Rice, Toast, Sausage
Lunch - Two Wheat Bread Peanut Butter & Jelly Sandwich
Snack usually oreos, pop tarts, anything I find around the house
Dinner - I usually have TV dinners laying around I make either Lasagna, Hamburger Helper or Macoroni & Cheese
Snack sometimes I eat a chocolate strawberry ice cream bar, eat plain bread, frosted flake cereal, whatever I find laying around.

Throughout the day I have a water jug that I re-fill constantly so I drink approx 1-2 gallons a day.

 

[Backlash]

If you really want to bulk up you need to plan ahead and buy things to eat, rather than just "whatever is laying around." It does take effort and some $$ (though many people here don't have lots of money and they have found good cheap sources). Junk food is ok sometimes, but you don't want it every day. You can replace at least one of those snacks with a good protein/weight gainer shake (can be homemade not necessarily that crap they sell at the gym). Add another meal between breakfast and lunch.

 

[mnason722]

I bought this Whey Protein Vanilla Shake for $30 but my god it tastes like shit... I usually have to mix a lot of fruit like Strawberry, Bluberry, Banana before I can get rid of the taste but I never have the fruits in the house so I don't drink the shake, I can't drink it bare because of it's nasty taste. I wanted to order the RTD 50 Vanilla Bean off the net for $30 but it only comes with 12 cans but at least 50 grams of protein would help a lot.

The Whey Protein I have now is 88 ounce, IRON-TEK Essential Protein 100% Pure Whey I usually mix it with 1 cup Vitamin D Meadow Gold Milk, handful of Ice and just blend it. Occasionally I add banana and strawberry but not often. This is only 17 grams of protein so I would have to suffer drinking this 3 times a day.. so if anybody can refer me to some good tasting high protein bars or better shakes please do. I don't care about spending money on this stuff I just care about spending money and them not working. If I spent $1,000 on suppliments and it worked I would be happy and satisfied, I'm just very cautious of spending $1,000 and after It's all done I'm still the same.

I have tons of cans of Tuna laying around but I never ate seafood in my life. So that sucks because Tuna has about 13 grams of protein.

 

[powerforward]

quit answering with what you are doing thats not working and read the advice of what people have given you.

a couple of the links have most of the info that you need. click on them and get started.

eat 200-250 grams of protein a day (beef/fish/chicken)
eat good clean carbs (pasta/brown rice,etc.)
cut out the junk(oreo's/any processed sugar food)
lift hard and heavy training the body 3times a week concentrating on deadlifts/squats/overhead press/bench press

this will put some quality size on you.

one more thing... welcome to elite and i hope you meet you goals.

 

[resonator]

If he wants to build legs like Leonardo DiCaprio

Hey now, let's not get carried away here...Let's be honest, Leo has great genetics coupled with unrivaled intensity. And a personal chef. Legs like his are coveted by many but only attainable by a few.

 

[Sub-Zero]

Maybe it was two posts above yours?

hahahaha i was thinking of a way to say it