any tips?

[gimpea22]

hey guys im new to this forum. im currently deployed right now to iraq. this is the first time ive done any type of real weight training. ive gained a solid 20lbs in the past 4 months. i have 2 months left in my deployment and im looking to add about another 10. any advice would be great. id really like to see more improvement on my arms and legs so any exercises besides the basics id like to know about. thanks

 

[stFuandLiftBTCH]

not exactly sure how experienced in training you are, but a lot of people who are novice trainers need just a few excercises added in to add some mass and new muscle...

For your tris start doing some close grip bench, weighted dips(head up),skull crushers....etc. Make sure your reps aren't above 12(except for when warming up)

For your bis, a lot of people neglect to workout their long-head of their bi.. So start doing some hammer curls, and/or reverse curls.. Alos make sure your doing close grip and outer grip curls..

LEgs: Defently squat... Dont know if you have been or not, but thats for sure the best excercise for legs.. Start doing Tri Sets.... You'll legs will respond like crazy to the high volume! I added in tri sets to my legs, and added 1.5" in a month to my thigh..
Ex.) Squat, straight to leg press, Straight to lunges.. 12/12/12.... Next set.. Add weight...10/10/10.. and so on, till you get to 6/6/6... So a total of 4 sets for each tri set..


Hope this helped a little bit..

 

[Dzaster]

Before we jump in and start throwing exercises and techniques your way why dont you post up what your routine is now so we know what your doing??

I also got HUGE while deployed..well the 2nd time, the 1st time we were to busy kickin ass!!