For skinny guys

[science10]

I'm about "6"1 and 135lbs and im trying to get bigger biceps and pecs however i am wondering if anyone knows good workouts for specifically skinny guys with long arms. by the way i have the diet things all under control

[jockguy14]

I'm about the same dimensions with you man. If anyone has any advice it'd really help.

[Keats]

Jason, i'm about an inch taller than you, and i'm 220lbs.
the secret is to eat more, and lift heavier.
most routines don't really differ in gains, just in technique or tailoring to you.
for me my routine is something like

Monday - shoulder
Tuesday - Back
Wednesday - Chest
Thursday - Legs
Friday - Biceps and Triceps
Saturday and Sunday - rest day

Shoulders:
standing BB military press
Front DB raises
Arnold Press
Side lateral raise
Reverse flies

Back:
Wide Grip Pulldowns
Bent over BB rows
Deadlift
Single arm DB rows
Seated wide grip rows
Shrugs

Chest:
Flat bench DB press
Flat bench flies
Decline BB press
Incline BB press
Lower chest cable crossovers
Pullovers

Legs:
Barbell Box squats
stiff legged deadlift
db lunges
leg extentions
standing calf raises

Arms:
BB curls
Rope pushdowns
DB hammer curls
close grip bench
Seated DB curls
Dips

reps 8-12, 3/4 sets
for legs reps 10-12, heavy enough to go to failure.

i've been on this with only minor changes for about 2 years, and i've gained around 15-20kg of lean mass.

the key is to eat.
just eat and eat. every 2-3 hours, keep your metabolism ticking over.

anything else you need let me know

read through that,
speaking from experience don't just work on your chest and arms, it doesn't look good.
make sure you include all body parts or you'll just look out of proportion.

[athletic_boy33]

For gaining muscle mass you need to do low repetitions with high amount of weight. This means you want to do explosive workouts instead of long repetitive ones. For upper body do bench press or free weights to start, then move on to the machines. This will maximize your muscles process for breaking down. To rebuild them have a high protein diet and carbs for energy.

[RudyRude]

That routine posted above is absolute garbage^

Look into Starting Strength

[Nellerin]

I'm about "6"1 and 135lbs and im trying to get bigger biceps and pecs however i am wondering if anyone knows good workouts for specifically skinny guys with long arms. by the way i have the diet things all under control

Go to the Guide to Teen Weight Training thread, http://www.virtualteen.org/forums/showthread.php?t=169976

Should answer your questions.

[rocketsheep]

fffff