Palshivam179@gmail.com's picture
Asked by
Jul 21, 2015

I am ectomesomorphs with arms and lower abs n obliques lagging

There is no better increase in my arms n lower abs even though i train them 2-3 times a week with heavy weights n lower reps
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Puneet's picture
Posted by
Jul 22, 2015

Hi Palshivam,

Increase your weight training to six days a week with one day dedicated to arms and one day to abs. Do excercises like incline curls, close grip bench press, dips, hammer curls for arms and cable crunches, weighted decline crunches, weighted leg raises for abs. For obliques do high reps russian twists and side bends

Hope this helps!

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arihant aski goswami's picture
Posted by
Jul 22, 2015

well for arms i am pretty happy with my progress ..so far...it all comes down to the TIME UNDER TENSION .which means you have to control the weight while moving up and down through the entire range of motion.having said that you might want to change the tempo to a 2 sec positive and a 3 sec negative.bro "heavy weights " is a relative term ..pick a weight which you can do for just about 8-12 reps,remember we dont want to be powerlifters ..unless u want to..for bodybuilding give more importance on the range of motion and contraction plus time under tension .

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vishantkumar2012@gmail.com's picture
Posted by
Jul 23, 2015
Important thing keep in mind.... Short and intense workout Eat before bed Catabolism Focus on big muscle groups
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akshay bagga's picture
Posted by
Jul 23, 2015
how many exercises for biceps n triceps nd how many sets for each exercise
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akshay bagga's picture
Posted by
Jul 23, 2015
how many exercises for biceps n triceps nd how many sets for each exercise
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vishantkumar2012@gmail.com's picture
Posted by
Jul 23, 2015

for biseps:

barbell curl 3 set 12/10/6 one warmup set

prechar curl 3 set 12/10/8

hammer curl 3 set 15/10/8

reverse barbell curl 3 set 12 each

for triseps....

seted trisep extention 15/12/8

trisep push down 25/16/8

kick back 15/15/8

reverse grip trisep push down 20/16/8

these exercise is enough.

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