Help with diet and workout for arm muscle building?!
Question: I'm a tall skinny male who doesn't gain weight no matter what i eat. I don't have a lot of money but i do have access to a free gym. Anybody want to tell me what might work for my body type? Again, I'm mostly concerned about the arm muscles.
Answers: I'm a tall skinny male who doesn't gain weight no matter what i eat. I don't have a lot of money but i do have access to a free gym. Anybody want to tell me what might work for my body type? Again, I'm mostly concerned about the arm muscles.
becuase your an ectomorph ( naturally skinny) you would need to lift weights about 6 times ( 6 reps) 3 times ( 3 sets).
this would bulk you up. You should aim for a slow pace, and take little rests in between as you don't want to burn fat. less that 30 seconds rest.
Do the bench press, barbell curls , bent over row, leg extensions and squats.
these are bulking exercises that should put a bit of beef on you.
Also aim to eat a lot more meat for your protein, and carbs before it to fuel your workouts.
Hope this helped a bit
Brown rice, whole wheat pasta, 7serving fruit and veggies or juices equal to, rye bread, whole grain cereal, cup of milk a day. eat legumes, protein from eggs, tuna or salmon, chicken or turkey, beef once a week.
Start off by focusing on reps not weight. Be strict and deliberate in your movements don't cheat or rock the weight. Combine your arm workout with your shoulder work out. Do supersets start with the heavier weight and work down using three different weights 3 sets of 8 reps 10 reps 12 reps, you will get a great pump from this discipline. But you have to work your whole body, nothing looks more out of place than huge arms on a skinny guy, if you have a free gym you have no excuse not to work the whole body, if you want to gain size this is the way to do it.. Look up a nutrition guide on the internet, the canada health and food guide is one of the best. Work hard get plenty of rest and eat well, it does not cost any more to eat healthy in fact it is cheaper than take-out. Stay away from white or bleached foods such as bread, pasta, rice. eat the whole grain.
get a cheap weight gainer and do lots of pullups, dips, bench dips, and close grip pushups