A
male
age
36-40,
anonymous
writes:Hello, I need some advice on gym.If I want to build my biseps, and triceps, and tone my arms I usually use the other machines that form part of the "circuit" where you exercise your legs, thighs, arms, shoulders, and you increase the weights as you go along.Now my question is, my arms are okish, I'd say, medium size, of which I'd prefer if they were more toned and bigger, now would using the weights help build those muscles rather than the other machines?Thank you.
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male
reader, Jiser  +, writes (5 March 2007):
 www.teenbodybuilding.com Join the forum here + read everything you can on this site. 1) Eat 6-8 meals a day 2) Whey protein/multivit/creatine/flax seed - standard supplements which may help (bare in mind they supplement) 3) Train 4-5 days a week but don't over train - listen to ur body 4)1 day Chest - tris2 day Shoulders3 day Legs4 day Back-bis5 day extra day for cv - catchup
A
male
reader, kenny + ♥, writes (5 March 2007):
 I would say if you want more mass coverage in your biceps and triceps the free weights is probably best.
For my biceps i normally start with
. Barbell curls, 4 sets of ten
. Seated dumbell curls, 4 sets of ten
. preacher curls, 4 sets of ten ( optional )
. reverse curls, forearms, four sets of ten.
. concentration curls, with dumbells, or cabells,( optional)
For triceps
. lying triceps extentions with the EZ bar, 4 sets of ten.
. cable press downs frontwards.
. cable press downs reverse grip.
. Close grip bench press, works tris and middle chest
. dumbell Kickbacks.
Also if you are looking to build mass a diet high in protein is also important. I normally take a protein shake in the morning and one after training.
Hope this helps.
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