Upper body and gaining weight

Kell

Right- I started using weights about 4 months ago. Typical routine would be 10lb arm curls x50/60, 10lb bar bell behind head x 20, 5lb dumb bells from waist to shoulder sideways (dont know what they're called) x20 and same to front. I have noticed an improvement in shoulder, back and chest muscle but no major improvement on bicep/triceps. Should I just take my time and keep going at it or should I use a hell of a lot more weight? I tried 15lb arm curls last night x15 each arm and 20lb bar bell x 15 and while it hurt then it doesnt now, which I suppose is a good thing. Anyway, what would you all suggest to add whack loads to the biceps and triceps?

Also, I cant gain weight, however I have a feeling that smoking contributes to this. Any ideas on gaining weight safely?

logic1

If you're looking to add mass you need more weight, alot more weight.

10lb arm curls x50/60

This isn't going to build alot of mass. You need to cut down the reps to the 8 to 10 range.

Keep upping the weight until you can only lift it between 8 and 10 times.

Do this for all exercises.

You also don't seem to be doing any tricep sets. This muscle makes up two thirds of your upper arm size.

For shoulders my routine usually consists of:

military press
front raise
lateral raise
seated raise
upright barbell row
dumbell pressing

For biceps:

Preacher curl
Dumbell isolation curl
seated Hammer curl
Barbell curl
seated dumbell curl

For Triceps:

Overhead tricep cable press
French press
Tricep pushdown
kickbacks
dips
seated dips
Close grip bench press

For Chest:

Flat benchpress/ Flat dumbell bench
Incline bench press
Decline bench press
Close grip flat bench
Dumbell flies
Cable flies

To gain weight basically you need to eat. Lots of protein and medium clean carbohydrate if you have trouble putting on weight. Get a good weight gainer supplement such as creatine. Eat 1.5 to 2 grams of protein per pound of lean bodymass.

Remember to build size you need to lift heavy.

.logic.

Benbaz

Logic,

Is it better to do certain lifts while seated, i.e. Bicep Curls, etc. in order to gain correct posture, i.e. the back remaining straight?????

logic1

Originally posted by Benbaz
Logic,

Is it better to do certain lifts while seated, i.e. Bicep Curls, etc. in order to gain correct posture, i.e. the back remaining straight?????

It is indeed, you usually stay seated or in a certain position for a movement to help with form. It gives good form if done properly, isolates the muscle more and prevents cheating for the most part.

.logic.

Kell

Originally posted by logic1
If you're looking to add mass you need more weight, alot more weight.

I had kinda figured that. I have increased the weight on all exercises so that I can only do 15 at a time. When this gets easy, I'll up it again. Have to admit, naming the exercises isnt much good to me as I havent a clue what they are. The only tricep one that I can think of that I do is where you put your arm behind your head with the weight and extend/curl etc. If your going to the píss up on Saturday Logic could be be convinced to give me a "weightless" demonstration?

logic1

Originally posted by Kell

Originally posted by logic1
If your going to the píss up on Saturday Logic could be be convinced to give me a "weightless" demonstration?

lol yeah sure not a problem.

.logic.