Bench press

[Narrator]

Aha ok. So that made your triceps big and helped you with bench press ?

Yep, immensely.  Depends on how many of them you do.  I started out doing 2x25 and managed to work my way up to 2x50 within a year, and that was how I built up my triceps.

Also, what somatotype are you?  You said you wanted to be big, but what works for me may not work for you.

[Meho]

Well, I can easily gain weight. In the last 3 years I went from 68 kilos to 90 kilos with fitness, various sports and I started to eat more healthy and Ive grown too. Before I was eating shit (figure of speach lol) and didnt excersise at all. I wasnt skinny I wasnt eating enough and if I was it was unhealthy.

[Narrator]

Well, I can easily gain weight. In the last 3 years I went from 68 kilos to 90 kilos with fitness, various sports and I started to eat more healthy and Ive grown too. Before I was eating shit (figure of speach lol) and didnt excersise at all. I wasnt skinny I wasnt eating enough and if I was it was unhealthy.

Hmmm, sounds like you might be a mesomorph then.  Means you've been genetically blessed.

I'm an ectomorph, so gaining weight and muscle mass was really difficult for me.  It took me 10 years to get where I am now, and even so, I'm still a lanky muh'fucka.

[Meho]

Yeah Im quite lucky, like I said the chests are the only one that are fucking me up 

[Narrator]

Well, if you do pushups consistently for a while, you should see significant improvements there.

[Meho]

Thats an interesting advice. I wonder what Pissin... and Stll Dre will say about it since they are more fitness-sih.

Thanks for the help man.

[STILLDRE IS THE GODFATHER]

Yeah Im quite lucky, like I said the chests are the only one that are fucking me up 

mix it up do a series of non stop chest exercises to shock the chest which will give you the heated feel in your chest after you train it like a deep burn the chest is easy but you need to get the sets right try more free weights also do dips and do push ups but mix them up like do a flat pushup then 1 leaning on something then A set with your legs on a chair etc

 for the arms ive found doing it hard 1 day a week works for me wednesday biceps friday triceps your triceps will build more becus wen you do chest your working your tricep and wen you do you back you also do your triceps your bicep need more attention this along with the shoulders are the hardest to train build cos they need lots of work

you want a bicep routine

do you go to a gym if so which one

[Narrator]

Thats an interesting advice. I wonder what Pissin... and Stll Dre will say about it since they are more fitness-sih.

Thanks for the help man.

Like I said, you can NEVER expect that what works for 1 person will produce the same results for you.  Finding a routine and exercises that work for you comes about 75% from trial-and-error.  Sure, you can ask advice and read about the shit all you want, but at the end of the day, you gotta figure out your own strengths and weaknesses and then learn how to build on those.

No prob on the help.

[STILLDRE IS THE GODFATHER]

Well, if you do pushups consistently for a while, you should see significant improvements there.

your right there pushups are great and they wrk more than just the chest

[STILLDRE IS THE GODFATHER]

Thats an interesting advice. I wonder what Pissin... and Stll Dre will say about it since they are more fitness-sih.

Thanks for the help man.

Like I said, you can NEVER expect that what works for 1 person will produce the same results for you.  Finding a routine and exercises that work for you comes about 75% from trial-and-error.  Sure, you can ask advice and read about the shit all you want, but at the end of the day, you gotta figure out your own strengths and weaknesses and then learn how to build on those.

No prob on the help.

word 100 percent true wat i do it might work for you it might not also does anyone get like a current/shock in there arm wen they do triceps espically with a bar skull crushes etc

[Narrator]

word 100 percent true wat i do it might work for you it might not also does anyone get like a current/shock in there arm wen they do triceps espically with a bar skull crushes etc

Nah, I could never do skull crushes (either with one arm or two) and feel any real effect on my arms other than making myself a little tired.  I was probably doing them wrong, but in the end I just found that pushups gave me the same (or better) results and I could do those well, so I just stuck with them.

But take my experiences for what they're worth...I know cats who do skull crushes and have bigger triceps than mine.

[STILLDRE IS THE GODFATHER]

word 100 percent true wat i do it might work for you it might not also does anyone get like a current/shock in there arm wen they do triceps espically with a bar skull crushes etc

Nah, I could never do skull crushes (either with one arm or two) and feel any real effect on my arms other than making myself a little tired.  I was probably doing them wrong, but in the end I just found that pushups gave me the same (or better) results and I could do those well, so I just stuck with them.

But take my experiences for what they're worth...I know cats who do skull crushes and have bigger triceps than mine.

yeah there hard to do but there good much better than the machines becuz you have to balance youself

[Meho]

So how many series and excersises do you do for a) Chests b) Biceps and triceps.

I do: a) 3 excersises 4 series b) 4 excersises 3 series

[STILLDRE IS THE GODFATHER]

So how many series and excersises do you do for a) Chests b) Biceps and triceps.

I do: a) 3 excersises 4 series b) 4 excersises 3 series

you do 3 exercise with 10 12 reps

i tend to keep it at 10 reps apart from the 1st set which i do more at light weight i do atleast the 9 sets 2 on each part for the chest sometimes more tends wat time of day i had bicep i do about 6 to 8 triceps i did tday i did 5 sets

biceps i do barble curl seated double dumble big bar curl single arm workout concentration straight dumble for forearm big bar on pully single concentrade standing on pullys standing double dumbells

[Meho]

Damn thats a lot. I think thats too much from what people have told me so far. You overrburn or something like that.