How to gain arms muscle & Lose fat on lower abs..and please advice on overall body shape and muscles as i am natural diet without any steroids and supplements.Thanks
Your arms, chest, and back look awesome already. I don't think you need to change anything from what you are already doing. To lose the body fat, it is all about manipulating your carbs and total calories. What does your meal plan look like now? How much protein, carbs, and fat are you eating and what is your total calorie intake. Without this info, we really can't help as we would be just guessing.
John
34 years of lifting and nutritional experience and resident "old man" :-)
MS Athlete and past Super Hermanite since 2013.
i want to gain my arms muscl, particularly my triceps as i do good exercises but the results are slow.!
Yes! John will help you with the meal plan for sure, but let me give you some tips on your arms (triceps).
First of all your physique seems very balanced, and your arms are NOT lagging behind, which is great. So what you re doing, clearly works. If you need some extra tricep mass, I would concentrate on something like this for a tricep workout :
7 Post(s)Gender: MaleGoal: Gain MuscleDate Joined: March 3, 2015
Posted
Scot, today i did Arms
Biceps Workouts included
1. Seated hammer Dumbell 8-10 Reps
2. One Arm Dumbell On preacher Bench 8-10 reps
3. Close grip standing Barbells Curls 8-10 Reps
4. Concentration curls 8 reps each with combination of Plated Hammer curls
Triceps
1. Close grip bench press 3 sets 10 Reps
2. skull crusher Dumbell 3 sets 10 Reps heavy
3. Reverse Cable Pull downs 3 sets 10 Reps
4. Cable Pulldowns 3 sets 8 reps
5.pushups machine 3 sets 12 reps
Scot bro i also have other exercises which i rotate after every week..mostly from your workout routines.. for how long should i do the same exercise and when should i change it?
plus should i do single muscle exercise or combined e.g biceps+triceps, Chest+back
4. Concentration curls 8 reps each with combination of Plated Hammer curls
Triceps
1. Close grip bench press 3 sets 10 Reps
2. skull crusher Dumbell 3 sets 10 Reps heavy
3. Reverse Cable Pull downs 3 sets 10 Reps
4. Cable Pulldowns 3 sets 8 reps
5.pushups machine 3 sets 12 reps
Scot bro i also have other exercises which i rotate after every week..mostly from your workout routines.. for how long should i do the same exercise and when should i change it?
plus should i do single muscle exercise or combined e.g biceps+triceps, Chest+back
Hey man!
That routine looks good - for the push-up machine, are you doing close grip push-ups to activate your triceps the most?
You have two pulldowns there...is the second one actually a pushdown?
Also, how many sets are you doing for bicep exercises? 3 like you are for triceps?
It is good to switch exercises from time to time to hit your muslces from different angles. Generally you should switch things up every 4-6 weeks, or whenever you feel like you aren't making any more progress with a certain exercise.
It is up to you whether you do combined or single muscle groups - combining them is great if you only have a few days of the week to work out, or if you want to hit muscles more than once each week.
Other people respond better to training muscle groups just once a week, and that is when single groups might be best - but you can mix and match, for example do chest one day, then back and shoulders another day etc. Try both ways for 4-6 weeks and see which one seems to work better for you.
For you meal plan, if you type the foods you are eating into Google, you can find out their macro breakdowns and therefore how many carbs, proteins and fats you are eating as well as total calories. If you sign up as platinum, you can do that here too!
For muscle gain, generally you want to be eating 250-500 calories ABOVE your maintenance calorie intake. Have you figured out your BMR on the @mealplan page?? Meal plans are SUPER IMPORTANT! :)
