how do i get biceps/abs

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thread starter Jester Jul 29 2010 + PM | QUOTE | PERMALINK | REPORT

to train biceps i'm lifting 7.5 lbs weights in each hand with one or two sets of 15. (my right arm is a lot stronger than my left, so i'm taking it down a notch for my right, i'm trying to even them out. for abs i just do situps, and i have a semi 4 pack. i swim, run cross country, and kickbox so maybe some other things also help is 7.5 lbs per arm good, and should i continue doing this to get bigger biceps? is it better to do longer sets of light weights, or shorter sets of heavy weights? are situps good for abs? i'm looking to get a more distinguished 4-6 pack so all the guys are gonna think i'm cool in the locker rooms btw i turned 13 five days ago. thanks

L1l4znfr34k 07/29/10 + PM | QUOTE | PERMALINK | REPORT

Biceps will look incredibly gross if you don't add in exercises that train your triceps.

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DexlessHonor 07/29/10 + PM | QUOTE | PERMALINK | REPORT

Getting six packs when you're 13 is disgusting. Well, like they all say, abs or flabs.

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TOADified + PM | QUOTE | PERMALINK | REPORT

[quote] Jester : to train biceps i'm lifting 7.5 lbs weights in each hand with one or two sets of 15. (my right arm is a lot stronger than my left, so i'm taking it down a notch for my right, i'm trying to even them out. for abs i just do situps, and i have a semi 4 pack. i swim, run cross country, and kickbox so maybe some other things also help is 7.5 lbs per arm good, and should i continue doing this to get bigger biceps? is it better to do longer sets of light weights, or shorter sets of heavy weights? are situps good for abs? i'm looking to get a more distinguished 4-6 pack so all the guys are gonna think i'm cool in the locker rooms btw i turned 13 five days ago. thanks [/quote] Whoever said higher reps = defined and lower reps= bigger is wrong. Lower reps (3-5) is more for strength, and higher reps (10-15)is for muscle mass. In between is both. You get defined by getting to low bodyfat, which is by cardio. Go to www forum.bodybuilding com and go to the teen section. Lots of good info. Work your triceps too, they make up more of your arm than biceps. Join a gym and do some real stuff like squats and deadlifts, they help your biceps grow, and they work your abs like crazy. People on that site get abs from pure squatting and deadlifting. They don't stunt your growth unless you're a retard and do them with horrible form and more weight than you can handle. My forum name is MilkBender. You might want to look into the Starting Strength sticky, lots of compounds and it'll get you stronger than all these guys who curl Don't be a myspace ripped kid (kids who post pics on FB/ myspace thinking theyre swole) EDIT: all the guys in the locker room will think you're cool when you have huge quads. another edit: Starting Strength puts 30lbs on your squat, 30lbs on your deadlift, 15lbs on your overhead press, 15lbs on your bench press, and 15lbs on your bent-over row (or power cleans) every 2 weeks. That's a lot. And size comes with strength, so imagine how huge you'll be if you do this for, let's say half a year. But you need to eat 3000+ calories a day or else youre not gonna be able to up the weight and gain mass. Its all about calorie surplus in weightlifting, even for curls

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tomshv + PM | QUOTE | PERMALINK | REPORT

If you want big arms train your triceps too, they are more important. Also instead of being stuck with those lame curls, that probably will do close to nothing. Try to do Barbell squats, deadlifts, bench press, pull ups, dips, bent over rows, power cleans and other compound movements. Make sure to learn proper form, with zero weight for the first 2-1 weeks. Doing those exercises will give you muscles on places you didn't even know existed, and you'll get much bigger faster and stronger. Try to add a few pounds each week and don't ever do more than 15 reps. Preferably to do even 5-10 reps if you're a beginner, google starting strength. Type in google fitness forum and go to the bodybuilding forum, there you will find the "teen Bodybuilding section" Also abs are only shown if you have low fat %. Above: I basically got ninja'd

McLovin 07/29/10 + PM | QUOTE | PERMALINK | REPORT

[quote] tomshv : If you want big arms train your triceps too, they are more important. Also instead of being stuck with those lame curls, that probably will do close to nothing. Try to do Barbell squats, deadlifts, bench press, pull ups, dips, bent over rows, power cleans and other compound movements. Make sure to learn proper form, with zero weight for the first 2-1 weeks. Doing those exercises will give you muscles on places you didn't even know existed, and you'll get much bigger faster and stronger. Try to add a few pounds each week and don't ever do more than 15 reps. Preferably to do even 5-10 reps if you're a beginner, google starting strength. Type in google fitness forum and go to the bodybuilding forum, there you will find the "teen Bodybuilding section" Also abs are only shown if you have low fat %. Above: I basically got ninja'd [/quote] Did you just say curls will do nothing? You must not workout at all or one of those kids who think they know how to workout when they don't.

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brofist 07/29/10 + PM | QUOTE | PERMALINK | REPORT

abripper xxxxxxxxxxxx

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Horizon 07/29/10 + PM | QUOTE | PERMALINK | REPORT

If dimo spits on you, you automatically get abs.

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iElite 07/29/10 + PM | QUOTE | PERMALINK | REPORT

Dude, im weak and I curl 35lbs 10times/set. You need to bump it up.

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tomshv + PM | QUOTE | PERMALINK | REPORT

[quote] McLovin : Did you just say curls will do nothing? You must not workout at all or one of those kids who think they know how to workout when they don't. [/quote] I bet I know how to workout way better than you. If you're a beginner instead of doing isolation movements like curls, you need to focus on the big movements that train a lot of muscle groups at once. Curls have their place, but comparing to those exercises, they are almost useless. Curls only train your biceps, which are a small muscle group. And if you feel that they train other muscles too, you're curling the wrong way. Maybe when you'll be advanced, and also decide to be a bodybuilder. You can start doing curls, for some cemetery. Right now, compound movements are the best to get bigger and stronger. Edit: Here is a great link http://www.youtube.com/watch?v=H9VYx7ATR8s

iMicrosoft 07/29/10 + PM | QUOTE | PERMALINK | REPORT

I need some advice on how to get pecs. Anyone got any?

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tomshv + PM | QUOTE | PERMALINK | REPORT

Also you should remember to workout for about an hour-hour and a half, and no longer. If you workout more than that, you'll just start producing a hormone that will eat your muscles for more energy. So more isn't always better. Remember to eat good, nutrition is way more important than exercising. If I had the choice to workout hard and eat bad, or eat good and not workout I'd pick the second choice. Because the harder you workout, the more important nutrition is.