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If you want to increase strength, I've heard you want to do low reps and high weight. So do as much weight as you possibly can, doing 3 sets of 6-10 reps with a 1-2 minute break between sets. Keep increasing the weight until you can barely do the last rep of the last set. I would do a variety of exercises, like curls, bench press, military presses, and one of a variety of tricep workouts. Don't just concentrate on your arms or upper body though. I would do an entire body workout cycle.
I'd start off just going 3 days a week if you haven't lifted much before.
You need to have time to recuperate after lifting. Eat lots of protein (peanut butter, meat, etc.).
Bench press, curls, push-ups, that kind of thing. Just do it for like a half hour, or until you can't lift anymore. Then rest for a day. You'll probably notice some hypertrophic gains (technical term) after 2 or 3 weeks.
Try to increase weight as you feel necessary, but make sure you aren't lifting too much too fast, don't want to pull a muscle.
Just lift some weights every day. That's what I do. It usually takes about 2-4 months to increase your strength. I suggest you do it for a year and you would be muscle man!
well do weights that makes you tired between 10-15 reps if it makes you tired its the right amount you need you should do 3 sets of 20 a day and a 2 minute break but no wait!!!!!! sfter when you have finished eat immediately something like vitamin c.
by dawud ahmed
want anymore info add me on msn dawud100@hotmail.co.uk
If you want immediate results start doing seated curls with the heaviest weight that you can rep 10 times in 5 sets. your arm grows pretty quick in the beggining then move onto standing curls (a little bit more difficult) then once you begin seeing results go for the bench but be warned the bench isnt really an exercise for your arms as much as your chest
how heavy should the weights be?
you don't need to lift weights if your a light trainer like myself all you need to do is do 10 press ups day and night and you will become stronger on the arms plus press ups help your stomach muscle it will only take 6 weeks before you see a dramatic difference if you want to go hardcore after that such as running 10 miles a day and biking 15 miles and being on a protein diet that's fine but if you do hardcore training like that you have to keep it up because if you stop your muscle will turn into fat and you will have to start again :) so if your a light trainer stick to an easy routine of press ups and lose the snacks and desserts.
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tru dat
by kingky21 on December 20th, 2006