I seriously need a workout program

[Q]

That's me.

I want to get bigger arms, I am weak and scrawny. Only weights I have are 10lb dumbells which is actually heavy for me if I do them for a bit (that being like 2 minutes LOL)

Would doing these help at all? I don't want to have a Rocky workout, I just want to get my arms a little bigger by doing something for like 30 minutes a day. Any help would be appreciated.

THX

 

[MegaVovaN]

Why just arms?

Do full body basic barbell program (see sticky) - it will make you bigger overall faster than doing damn curls all day.
Though Starting Strength takes 50-90 min a workout, 3x a week.

 

[Maleficus]

50 to 90 minutes? an hour at the most is my guess man, in beginning it takes like 20-30 minutes cause you can't do the heavy weight yet nor do most people feel comfortable jumping into it at a level that requires full exertion. after a few workouts though i'd say 45-60 assuming you do a few of the add-ons like dips/chin-ups

 

[Eric62]

Take up powerlifting - not competitively, but there's few strong men that don't have monster arms that comes along with their power training.
Focus on the Squat (full), the flat Bench press, and the conventional Deadlift. Include some overhead pressing, some cheat curls, and some barbell rows, and you'll be sure to improve your muscle size and strength.
I suggest a three day a week split routine. Day one: Squats, calfs raises, crunches. Day two: Bench, overhead press, and curls. Day three: Deadlifts, barbell rows, hanging knee raises. Take at least one day off after every training day.
Good luck.

 

[Kaido]

http://www.skinnyguy.net/

 

[MegaVovaN]

Originally posted by: Maleficus
50 to 90 minutes? an hour at the most is my guess man, in beginning it takes like 20-30 minutes cause you can't do the heavy weight yet nor do most people feel comfortable jumping into it at a level that requires full exertion. after a few workouts though i'd say 45-60 assuming you do a few of the add-ons like dips/chin-ups

Well it takes that long with the warm up, doing the exercises one after another (do all squats, then all bench, then all DLs), not rotating Squat/Bench/DL, Squat/Bench/DL, Squat/Bench/DL. And I add pullups/chins in the end, rest enough to do at least 40...comes out to 50-90.

edit: skinnyguy.net - I downloaded his ebook, was suspicious that it is .exe, turns out it is a compiled HTML library. Opened it up and there was a web page. My antivirus didn't go crazy.

 

[presidentender]

Definitely don't just go with your arms if you want arm strength. You should work every body part: in fact, you can get pretty burly arms without any arm concentration exercises at all. If you don't feel like the gym, do squat thrusts, push-ups, and find a way to do pull-ups. The gains you'll make during the first few weeks will be impressive, even if you never touch any iron.

 

[MegaVovaN]

Originally posted by: presidentender
Definitely don't just go with your arms if you want arm strength. You should work every body part: in fact, you can get pretty burly arms without any arm concentration exercises at all. If you don't feel like the gym, do squat thrusts, push-ups, and find a way to do pull-ups. The gains you'll make during the first few weeks will be impressive, even if you never touch any iron.

He is right.

And from my point of view, let's say you get bigger arms...you'd still be a weak tiny guy with disproportionate arms.

 

[KoolDrew]

Get some real equipment of go outside and lift giant boulders.

 

[MegaVovaN]

Originally posted by: KoolDrew
Get some real equipment of go outside and lift giant boulders.

As long as he isn't lifting the boulders from construction site...

 

[presidentender]

Originally posted by: KoolDrew
Get some real equipment of go outside and lift giant boulders.

Hey, no joke, that's an old form of powerlifting.

 

[zerocool1]

first work on your nutrition. you need to up your protein and calories.

 

[Q]

Uh Mega PM'd me requesting feedback, though I don't know what exactly that means...

I will start w/ pushups. How many should I do, exactly? As many as I can?

 

[MegaVovaN]

Originally posted by: Quintox
Uh Mega PM'd me requesting feedback, though I don't know what exactly that means...

I will start w/ pushups. How many should I do, exactly? As many as I can?

I meant, what you think of all that's been said here?
And push ups are fine. Do couple sets of as many as you can.

 

[Q]

For the pushups, how often do I do them? How many sets per day and how many days?

 

[CKent]

You need to eat more, then you can worry about a workout program. If you manage to eat enough to gain weight, doing squats, bench presses and deadlifts will provide the most bang for the buck in terms of building muscle. But again, that won't happen without calories.

"But I eat like a horse" - all you really skinny guys say this. You really don't, you just think you do since it's subjective. Eat more.

 

[presidentender]

Originally posted by: Quintox
For the pushups, how often do I do them? How many sets per day and how many days?

Make sure you have the right form. Google for it if you aren't sure.

When I was in high school, I used to leave the tv on as a way to tell me when to do push-ups, and do twenty every commercial break. You may need to work up to twenty in one set, but do think about giving yourself such an interval between sets: if not commercials, then pages read, math problems completed, save points reached, etcetera.

 

[BlahBlahYouToo]

5'10" 120, shens.

 

[sash1]

Originally posted by: BlahBlahYouToo
5'10" 120, shens.

:roll: people aren't allowed to be skinny? i used to be 5'10" 105/110 during my senior year in XC season

 

[presidentender]

Originally posted by: BlahBlahYouToo
5'10" 120, shens.

I believe it.

 

[spamsk8r]

Dang, I was skinny at 5'10" 165. I would recommend only one workout plan to you: Starting Strength by Mark Rippetoe. Buy the book, learn the lifts, drink the milk. You could put on 40+ pounds in a year doing it, and get immeasurably stronger in the process. The program was made for folks exactly like you: weak, skinny, inexperienced. The reason I recommend Starting Strength as opposed to Stronglifts 5x5 is that the diagrams and explanations of the lifts in the book are priceless for a beginner (heck, they're still great even for intermediate/advanced lifters).

 

[Q]

Originally posted by: spamsk8r
Dang, I was skinny at 5'10" 165. I would recommend only one workout plan to you: Starting Strength by Mark Rippetoe. Buy the book, learn the lifts, drink the milk. You could put on 40+ pounds in a year doing it, and get immeasurably stronger in the process. The program was made for folks exactly like you: weak, skinny, inexperienced. The reason I recommend Starting Strength as opposed to Stronglifts 5x5 is that the diagrams and explanations of the lifts in the book are priceless for a beginner (heck, they're still great even for intermediate/advanced lifters).

I'd throw that up -- thus making me more skinnier

I can only manage 10 push ups at a time. Good idea on the intervals, whomever mentioned it. I will start doing that while playing GTAIV

 

[bobsmith1492]

It's doable but you need to pack in as much food as you can stand.

A friend of mine took up powerlifting 4 years ago; he was 5'10" at 140 pounds. Now he's about 250 pounds and eats 6+ times a day for 6000+ calories. That's what it takes.