Weider Crossbar
How do I build muscle on my biceps,triceps, abs, pecs, back, and shoulders. (everything above waist)?
Im fifteen and im 5′ 8” i weigh about 140lbs. i have handweights and a weider crossbar machine.(kinda like a bowflex with the flexible rods). please help i’m tired of having skinny arms and pecs….
Yeah if you would see my legs theyre really ripped. i get compliments from girls and my freinds all the time. unfortuanetally that means the rest of my body is really small. im look to get proportional.
1…Eat Right
ALWAYS eat a HEALTHY breakfast
Eat 3 meals a day….each with a protein and veggies
Eat 3 snacks a day….a snack being a veggie/fruit…not chocolate
Drink plenty of water…your pee shouls be water like if it isn’t drink more
2…work out smart with weights
The following is a great program for bulking up….
http://www.t-nation.com/free_online_arti…
and before you start wondering…yes the author knows more than you, your friends, and any gym guru you’ve more than likely met
The key is How much effort you put into the program….use weights that pose a challenge….high reps to get toned is bull crap
NEVER take advice from a known juicer…yeah they look good but, they could be sitting at home twittling their thumbs and still seeing results
3…here’s an excellent ab program
http://www.t-nation.com/free_online_arti…
keep in mind the effort thing though
4…do some cardio…but not every day
an example cardio program would look like the following
Monday — Interval Training — perform 8 to 10 fast 45-second intervals with 1-minute recovery periods in between.
Wednesday — Fast Paced — perform 20 minutes of continuous activity at 75-80% of your heart rate max.
Friday — Continuous Low Intensity — perform 50 minutes of continuous cardio at 60-70% of your heart rate max.
keeping one thing in mind
EFFORT is key to sucess
5…supplements….I’ll leave this til last as I don’t think its very important, supplements are mistaken alot of times for a magic potion…guess what, they aren’t…what they are is nutritional aides that exist to help with an already well developed eating plan
Whey Protein: you want to put some weight on, so look for one with a 2 carbs-to-1 protein ratio for a pre and post workout shake, as this is when your body is going to be craving the extra calories/protein the most
Creatine: there isn’t a more studied supplement on earth than creatine and is always a good thing to add into a regular workout
Fish oil caps: good for your mind and for your joints….just in case you like those things
hope that helps
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