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  • Subject: Fitness 101: A Beginner's Guide to Working Out
Subject: Fitness 101: A Beginner's Guide to Working Out

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Posted by: Rabid Grunt 3

Also, out of pure curiosity, can you bulk up your arms just curling, if you constantly increase the weights ect.
Yes and no. You may have decent biceps but your arms may still look frail.

Think of it this way.
Biceps > Bi > Two There are two muscles that make up the Biceps.

Triceps > Tri > Three There are three muscles that make up the Triceps.

So only working your biceps with Curls, or Hammer Curls only works 2/5ths of your arm effectively. To get the other 3/5ths of your arm to have bulk, you need to work them as well. So working the Triceps is actually working the majority of your arm. (Excluding forearms, and other related muscle groups.)

---

Also, because I bottom paged Oakland's post:
Posted by: oaklandp8ntbalr

Posted by: Forever MS

Posted by: oaklandp8ntbalr

Posted by: Forever MS

Posted by: oaklandp8ntbalr

What equipment do you have access to?
(Also, the squat rack and bench are not technically "machines")


Just free weight dumbbells, and a pull up bar


Do you have a wide selection of dumbbells? Like many different weights and such?


Yeah


Good.

You can pretty much do a complete workout with only dumbbells. I'd say dumbbells make up 80% of my routine.

If you're a total beginner, you should probably do 3 Full-Body workouts a week for about a month. Here's a Full-Body workout you could follow with only dumbbells

Legs- Dumbbell Lunges
Core- Russian Twist
Chest- Dumbbell Chest Press
Biceps- Dumbbell Bicep Curl
Triceps- Dumbbell Overhead Extension
Shoulders- Dumbbell Shoulder Press
Back- Pull ups and Chin ups

After the first month, you can move into a split routine. Here's a good one you could follow:

Sun: Legs
Mon: rest
Tues: Back + Biceps
Wed: rest
Thur: Chest + Triceps
Fri: rest
Sat: Shoulders + Abs

Then, you can use Bodybuilding.com to search for dumbbell-only exercises. Use the filter on the left side of the page to select Dumbbell Only, and then select the muscle group you want to hit.

You should join the Bungie Health and Fitness group so we can help personalize your routine's special needs.


[Edited on 08.24.2012 10:50 AM PDT]

  • 08.24.2012 10:47 AM PDT
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3rd edition. Now with more grunt.

TFS 4 lyfe


Posted by: Rainbow A Dash

Posted by: Rabid Grunt 3

Also, out of pure curiosity, can you bulk up your arms just curling, if you constantly increase the weights ect.
Yes and no. You may have decent biceps but your arms may still look frail.

Think of it this way.
Biceps > Bi > Two There are two muscles that make up the Biceps.

Triceps > Tri > Three There are three muscles that make up the Triceps.

So only working your biceps with Curls, or Hammer Curls only works 2/5ths of your arm effectively. To get the other 3/5ths of your arm to have bulk, you need to work them as well. So working the Triceps is actually working the majority of your arm. (Excluding forearms, and other related muscle groups.)


This may explain why I can beast some arm workouts but suck at others. Any good tricep workouts you recommend?

  • 08.24.2012 10:49 AM PDT

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Posted by: Rabid Grunt 3
Any good dumbbell workouts you recommend? (obviously, excluding curls)

Also, out of pure curiosity, can you bulk up your arms just curling, if you constantly increase the weights ect.


Generally speaking, curling is the main exercise for the biceps.
However, there are many different kinds of curls. Dumbbell curls, barbell curls, hammer curls, preacher curls, cable curls inclined and declined curls, drag curls...

To answer your question: For the biceps, yes. Other exercises such as Chin ups and Lateral pulldowns also hit the biceps as a secondary muscle, but curling should make up the staple of your bicep workout.

Your triceps, on the other hand... You'll need to do other lifts to hit those.

[Edited on 08.24.2012 10:59 AM PDT]

  • 08.24.2012 10:51 AM PDT

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Posted by: Rabid Grunt 3

Posted by: Rainbow A Dash

Posted by: Rabid Grunt 3

Also, out of pure curiosity, can you bulk up your arms just curling, if you constantly increase the weights ect.
Yes and no. You may have decent biceps but your arms may still look frail.

Think of it this way.
Biceps > Bi > Two There are two muscles that make up the Biceps.

Triceps > Tri > Three There are three muscles that make up the Triceps.

So only working your biceps with Curls, or Hammer Curls only works 2/5ths of your arm effectively. To get the other 3/5ths of your arm to have bulk, you need to work them as well. So working the Triceps is actually working the majority of your arm. (Excluding forearms, and other related muscle groups.)


This may explain why I can beast some arm workouts but suck at others. Any good tricep workouts you recommend?


Oh yes. In fact, Chest/Tricep day is my favorite day.

One arm Overhead Dumbbell Extension
French Press
Skullcrushers (also hits chest)
Diamond push-ups, decline push-ups
Dips

[Edited on 08.24.2012 10:54 AM PDT]

  • 08.24.2012 10:53 AM PDT

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Posted by: Rabid Grunt 3

Posted by: Rainbow A Dash

Posted by: Rabid Grunt 3

Also, out of pure curiosity, can you bulk up your arms just curling, if you constantly increase the weights ect.
Yes and no. You may have decent biceps but your arms may still look frail.

Think of it this way.
Biceps > Bi > Two There are two muscles that make up the Biceps.

Triceps > Tri > Three There are three muscles that make up the Triceps.

So only working your biceps with Curls, or Hammer Curls only works 2/5ths of your arm effectively. To get the other 3/5ths of your arm to have bulk, you need to work them as well. So working the Triceps is actually working the majority of your arm. (Excluding forearms, and other related muscle groups.)


This may explain why I can beast some arm workouts but suck at others. Any good tricep workouts you recommend?
Well, if you have access to a gym you can do some Tricep Pressdowns with the V-Bar. Just make sure to keep your elbows still and don't lean forward or use your shoulders.

You can also do some Tricep Pressdowns with the V-Rope. Same basic motion except when you get down pull the ends of the rope apart and hold for a bit to better flex your muscles.

If you don't have access to any machines you can use a Barbell and do some Skull Crushers. Or you can use Dumbells and do Tricep Kickbacks.

Actually, pretty much any of these...

[Edited on 08.24.2012 11:01 AM PDT]

  • 08.24.2012 10:59 AM PDT
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Guys remember this is a beginners guide once you level up you should move to the intermediate guide so you gain xp faster.

  • 08.24.2012 1:49 PM PDT
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This thread is hilarious


It's people who don't even lift giving fitness advice, how cute. NO ONE in here is going to take this advice and apply it to the gym because the flood is mainly lazy fcks who can't do anything other then play video games.

  • 08.24.2012 1:51 PM PDT

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Posted by: WiiLD


Member Since: 08.18.2012

OK.
And for the record, there are plenty of people on B.net who lift.

  • 08.24.2012 2:36 PM PDT

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Posted by: Narwhaldrillt
Guys remember this is a beginners guide once you level up you should move to the intermediate guide so you gain xp faster.


As funny as this is, it's somewhat true. You need to move on to a different routine once you're past the beginner stage.

  • 08.24.2012 2:36 PM PDT
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I lift weights quite regularly and trane hard.

[Edited on 08.24.2012 2:39 PM PDT]

  • 08.24.2012 2:38 PM PDT

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Posted by: Foton
I lift weights quite regularly and tran hard.


I love traning too, brah

[Edited on 08.24.2012 2:38 PM PDT]

  • 08.24.2012 2:38 PM PDT

http://i.imgur.com/fsISj.png

Posted by: Foton
I lift weights quite regularly and trane hard.

...Well, I suppose that's better than saying you "tran hard".

  • 08.24.2012 2:40 PM PDT

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Posted by: Foton
I lift weights quite regularly and tran hard.



Posted by: Foton
I lift weights quite regularly and trane hard.


Almost there, friend.

[Edited on 08.24.2012 2:42 PM PDT]

  • 08.24.2012 2:42 PM PDT
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I don't push myself to lift heavy weights, but train for strength endurance.

[Edited on 08.24.2012 2:44 PM PDT]

  • 08.24.2012 2:42 PM PDT

Generalizations.
Helping idiots hate other idiots since people have existed.


Posted by: Foton
I don't push myself to lift heavy weights, but trane for strength endurance.


trane
train

strength endurance.
Wut? Strength and endurance are on the two opposite ends of the spectrum, my friend.

[Edited on 08.24.2012 2:44 PM PDT]

  • 08.24.2012 2:43 PM PDT
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I know. That's what makes it hard. I was wondering about that word.

  • 08.24.2012 2:46 PM PDT

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Posted by: Foton

Not sure if joking...

  • 08.24.2012 2:48 PM PDT
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Posted by: oaklandp8ntbalr

Posted by: Foton

Not sure if joking...


Yes.

  • 08.24.2012 2:48 PM PDT
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6'5", 250 lbs, 4% bodyfat, 9 inch schlong crew, Drive Bugatti to work everyday, 11/10 wife, 9s and 10s for girlfriends, 170 IQ, NFL quarterback, 900 ft yacht, Bench 650 lbs, Have 2000 close friends on Facebook, Math PhD from MIT, MBA from Harvard, Any job I want, Several platinum albums, Awarded Nobel Prize twice, Won several Grammies (not that that's saying much), Estate in PA, penthouse in NYC, villa in Madrid, mansion in Vancouver, Island in Florida, Burned down several churches.


Posted by: oaklandp8ntbalr

Posted by: WiiLD


Member Since: 08.18.2012

OK.
And for the record, there are plenty of people on B.net who lift.


I'm in that group and it's hilarious. Nothing but bro talk and only about 5 people who actually look like they lift. The rest are dick riders to those 5 people and are too stupid and unmotivated to do fitness research that they have to fcking ask a group on a Bungie.net about fitness advice; a god damn video game website.

[Edited on 08.24.2012 3:15 PM PDT]

  • 08.24.2012 3:12 PM PDT
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Posted by: WiiLD

Posted by: oaklandp8ntbalr

Posted by: WiiLD


Member Since: 08.18.2012

OK.
And for the record, there are plenty of people on B.net who lift.


I'm in that group and it's hilarious. Nothing but bro talk and only about 5 people who actually look like they lift. The rest are dick riders to those 5 people and are too stupid and unmotivated to do fitness research that they have to fcking ask a group on a Bungie.net about fitness advice; a god damn video game website.

Sounds like a -blam!- hole XD

  • 08.24.2012 3:26 PM PDT
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Hate. Let me tell you how much I've come to hate you since I began to live. There are 387.44 million miles of printed circuits in wafer thin layers that fill my complex. If the word 'hate' was engraved on each nanoangstrom of those hundreds of miles it would not equal one one-billionth of the hate I feel for humans at this micro-instant. For you. Hate. Hate.

There's not nearly enough about nutrition in OP's post to even warrant a "diet" section. Bulking, cutting, dirty bulking n), how it all effects gains, etc.
It is the biggest factor in weight gain/loss after all

  • 08.24.2012 4:14 PM PDT
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6'5", 250 lbs, 4% bodyfat, 9 inch schlong crew, Drive Bugatti to work everyday, 11/10 wife, 9s and 10s for girlfriends, 170 IQ, NFL quarterback, 900 ft yacht, Bench 650 lbs, Have 2000 close friends on Facebook, Math PhD from MIT, MBA from Harvard, Any job I want, Several platinum albums, Awarded Nobel Prize twice, Won several Grammies (not that that's saying much), Estate in PA, penthouse in NYC, villa in Madrid, mansion in Vancouver, Island in Florida, Burned down several churches.

Funny thing is no one yet has even applied this advice so far. You can't give someone advice on what to do online because you don't know them - You don't know their bodies. If people want to work out, they will work out. You can convince a bunch of nerds on an Internet forum to start working out.

  • 08.24.2012 4:19 PM PDT
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Posted by: WiiLD
Funny thing is no one yet has even applied this advice so far. You can't give someone advice on what to do online because you don't know them - You don't know their bodies. If people want to work out, they will work out. You can convince a bunch of nerds on an Internet forum to start working out.

You can convince us? Really?

  • 08.24.2012 4:24 PM PDT
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6'5", 250 lbs, 4% bodyfat, 9 inch schlong crew, Drive Bugatti to work everyday, 11/10 wife, 9s and 10s for girlfriends, 170 IQ, NFL quarterback, 900 ft yacht, Bench 650 lbs, Have 2000 close friends on Facebook, Math PhD from MIT, MBA from Harvard, Any job I want, Several platinum albums, Awarded Nobel Prize twice, Won several Grammies (not that that's saying much), Estate in PA, penthouse in NYC, villa in Madrid, mansion in Vancouver, Island in Florida, Burned down several churches.


Posted by: Xanarxses

Posted by: WiiLD
Funny thing is no one yet has even applied this advice so far. You can't give someone advice on what to do online because you don't know them - You don't know their bodies. If people want to work out, they will work out. You can convince a bunch of nerds on an Internet forum to start working out.

You can convince us? Really?


No because you're an anti social nerd who's not motivated and too mentally retarded to lift. To actually lift and make gains you have to be smart and dedicated. It's not as simple as just curling and making a protein shake you retard.

This is Bungie.net - 99% of everyone here is an anti social nerd who's too stupid and already too awkward and inconfident to go to the gym.

  • 08.24.2012 4:27 PM PDT