What excercises could i do to get more muscle for my arms adn abs?

Question

I have 5,10,15,and 20 lb dumbbells...dont kno if dats enough to build more muscle...i also had two 5 lbs wrist weights......what excercises could i do to get bigger arm and more toned abs and how often should i do it?

Answer 1

First off, never use weights on your abs. A combination of crunches and reverse crunches for your abs. One set of crunches immediately followed by reverse crunches. Rest one to two minutes, repeat, do this until you have completed 5 to 6 sets of each. Do this every other day, three days a weeks.

For your arms, do curls in the slow motion in the 12 to 18 reps range, four sets (use as much weight as you can comfortably handle to do the 12 to 18 reps.

Tricep extensions, use enough weight so you can comfortable squeeze out 10 to 12 reps per set also four sets of this exercise. Very important note here, keep the rest time to a minimum between sets an average of two minutes is sufficient.

Increase your protein intake when trying to add muscle.

Answer 2

I have been studying muscle building exercises for 10 years. I suggest reading Muscle and Fitness, and Flex magazines. These two magazines have detailed instructions for various body parts. I can tell you that biceps are best built while building Triceps. Your arms bend at the elbow and require the Bicep to move the forearm in one direction while the Tricep pulls the forearm to a extended position.

Standing alternating bicep curls
Hammer curls
Standing barbell curls

And for the abs good ole fashion sit ups and crunches. With crunches and Biceps, focus on technique. This is important for isolating the muscle.

Lastly but most important... I have to recommend the last link listed below at Musclestuff.com. I bought the DVD set with pics and poster. The DVDs are detailed and are easy to follow. You will be pleased with the instruction given. I have used it and will continue to use the DVDs to guide me through my bodybuilding program.


Good luck!

Answer 3

There is a book out called "The Abs diet". It has many different ways to work those muscles...and it shows you and explains how to do it....It's a wonderful book and I am proud to say that I even own one....Try it.