ARMS 💪🏻

[BulletBaskar]

4 hours ago, CanadianMalodu said:

It's been a while since I wrote on exercise part.  What are your arms (colloquially "biceps" ) size? What do you do to train them?

Are you looking to Upsize them?

Malodu has 16" guns, no supplements nothing. I will give a no non sense three excercise routine. For biceps and forearms all you need is  

1. Close grip underhand lat pull down. This is the ultimate bicep and forearm builder. Pull less reps, more weight till your biceps can't take it anymore. 

Most of the people forget 2/3 of your arms are triceps. Bigger arms mean bigger triceps. For triceps, all you need is one push and one pull movement.

1. Cable pushdown

2. Cable extension (overhead)

If you want throw in bar dips, if you need chest and shoulder girdle to be worked as well. 

Twice a week, full intensity. You don't need anything else.

very low IQ when it comes to excercise

any gifs/pictures pls

[Konebhar6]

9 minutes ago, Rendu said:

Mid 20's lo one year consistent ga .. kaani I over trained my muscle group... 6 days a week chesa... different variations and multiple sets..... Diet kuda follow aiyya...I gained only little muscle...Slow ga Interest poyindi and other obligations tho I got carried away....

Few years later...... Malla same over trained ..... Naa mind satisfaction kosam anni techniques follow aiyya vadini..... Now I learned that I have to trick mind 👍🙏

What worked for me - you can’t constantly do same exercises. you have to constantly surprise your body.

Or do the same exercises but different patterns like one week free weights with dumbbells, next week machines, next resistance bands, free weights with bars. 
 

I also alternate the way I do my exercises. Like once in 4-6 weeks super sets. Like 6-8 exercise routine with no gaps and only 8 reps, mid weights. 
 

I also alternate the way I excercise. One week with constant weight but 13 repetitions. One week increasing weights with 12,12,10,8 reps. Next week complete opposite. Start with high weights and go lower. 
I get my arms, shoulders in 2 weeks whenever I start my exercises. 

[CanadianMalodu]

46 minutes ago, BulletBaskar said:

very low IQ when it comes to excercise

any gifs/pictures pls

 

 

[CanadianMalodu]

1 hour ago, Picha lite said:

Gymsons , how do you get motivation to do it consistently? 
Nenu summer lo 2 months regular ga weekly 2-3 times chesa but became lazy and self motivation ravatle. Any tips?

Easiest way to do gym is to NOT spend a lot of time in the gym. No MORE THAN 45 min. Motivation comes from defining goals. Try defining a goal for yourself, as to what you want from your body in the gym. Once that's defined, then give it some time and measure your results. Once you see the results, motivation gets engraved mentally.

[Konebhar6]

2 hours ago, Picha lite said:

Gymsons , how do you get motivation to do it consistently? 
Nenu summer lo 2 months regular ga weekly 2-3 times chesa but became lazy and self motivation ravatle. Any tips?

Motivation -> I can have my weekly 2 beers and eat biryani with out any guilt. I get to see some nice gym bodies, gym crushes. I get to use my EarPods with some loud music and be in my zone. Once you get your muscles, its a good way to show off them.

Other reasons -> Keeps me focused, Keeps me busy with a defined busy schedule, more confident.  

[Sucker]

Yedho ARM or Bicep Azure ani vcaha.

 

 

[BulletBaskar]

7 hours ago, Sucker said:

Yedho ARM or Bicep Azure ani vcaha.

 

 

neeku kanisam saduvu gurthu ochindi....
naku ARM ante 7 year ARM, 5 year ARM untadi chudu for mortgage, adi anukunna

[krishnaaa]

11 hours ago, Picha lite said:

Gymsons , how do you get motivation to do it consistently? 
Nenu summer lo 2 months regular ga weekly 2-3 times chesa but became lazy and self motivation ravatle. Any tips?

The best tip I can give if you are struggling to go to gym is to STOP going to gym.

Every person is different. Some people cannot go to gym on a regular basis without being miserable.

So, how do you exercise if you are lazy to even go to gym?

Why is it so easy to lose shape and eat junk food if its there inside your house? 

Because you made it easy to do it.

 

Apply the same logic to exercising. "Make good things easy to do and bad things very hard to do"

Dont bring junk into your house. Treat it as a temple. Also, buy couple dumbells and keep it near your work area....whereever you spend most of your time. Start small. Lift while listening to your favorite podcasts or music. If you dont enjoy the process, you will stop.

 

Once you regularly start doing those dumbells, add more....bands, pullup bars etc. Your office room would double up as gym room. Dont even think about setting exercise equipment in your garage. You wont do it. Set up where yoy are...not away from you. Not even jn the next room. Worked for me wonderfully and my friends

 

[BenedictStone]

Been keeping my bicep work simple too—mostly curls, pull-downs, and some pushdowns for triceps. Doing just a couple solid moves twice a week made my arms noticeably stronger without overcomplicating things. I also checked out www.zionova.is—their approach feels honest and clear, which made picking what to focus on easier.