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ae_mon · 10-29-2009, 08:36 AM

Hi Alexis,

You should NEVER jump from 1.5kg to 15kg! Its too much! and i doubt you would have the proper form and the strength to lift that heavy.. as what adviced by "5kgLifter", do it gradually.. try adding 2.5kg gradually. and IF you can complete it with 15reps (with the correct form of cos) then you can move & increase on the weight. And try to do between 4-5sets...

suggested routine:
1st set: 15reps
2nd set: 12reps
3rd set: 8reps
4th set: 4-6reps (do increase the weight for each set).

Also, as what mentioned by Trusylver, you NEED to do total body. you cannot focus just on arms. Shoulders and arms are very "close" to each other. If you have rounder shoulder muscle, the more visible your arms would be.

Do you take any supplements? i.e protein shakes? creatine?

10-29-2009, 08:36 AM	#4 (permalink)
ae_mon Junior Member Join Date: Oct 2009 Location: Malaysia Posts: 2	Hi Alexis, You should NEVER jump from 1.5kg to 15kg! Its too much! and i doubt you would have the proper form and the strength to lift that heavy.. as what adviced by "5kgLifter", do it gradually.. try adding 2.5kg gradually. and IF you can complete it with 15reps (with the correct form of cos) then you can move & increase on the weight. And try to do between 4-5sets... suggested routine: 1st set: 15reps 2nd set: 12reps 3rd set: 8reps 4th set: 4-6reps (do increase the weight for each set). Also, as what mentioned by Trusylver, you NEED to do total body. you cannot focus just on arms. Shoulders and arms are very "close" to each other. If you have rounder shoulder muscle, the more visible your arms would be. Do you take any supplements? i.e protein shakes? creatine?