1 month arm workouts [Archive] - The Lacrosse Forums

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goalieman3

01-23-2007, 05:20 PM

I am getting ready for lacrosse season, and trying to overall get stronger arms, I have access to my schools gym which has a lot, so I have access to most of these exercises. Triceps Biceps and Forearms are my main focus but ones that incorporate other things are good as well, I am already training legs and other upperbody section, so I don't need those.

What are the best workouts that I would see and feel improvement in the next month(before lacrosse season).

Also I am 13 5'4" 105lbs so i am small. I know to get rest between doing the same body parts again.

Thanks

NuKoN

01-23-2007, 05:41 PM

A month isn't a huge amount of time, and arms aren't the most important part of lax, not hardly.. but if thats what you want here's some;
Curls
Dips
Skullcrushers
Weighted dips

But I really recommend you work your chest and back/shoulders as well ;
Bench press (flat, incline, decline)
Lat pull-downs
Upright rows

Those are just a small fraction.. someone more knowledgeable should come in here and help you out soon enough

goalieman3

01-23-2007, 05:44 PM

TeXaSLaX14

01-23-2007, 09:22 PM

If you are trying to work on your whole arm you will be working on your biceps triceps and forearms. Biceps you can do curls. easy bar curls.. preacher curls..hammer curls.. basically any type of curl or 21's are also good. for tricep do tricep push downs and and over the head tricep extension.. also dips using a bench with your hands as close together as possible is also good. for forearms do wrist rolls or you can hook up an easy system with a old broken lacrosse stick or broom handle run a rope through it and tie it off. put weight on the end of the rope and roll the weight up with your arms out in front of you. If you want more excersizes go to bodybuilding.com and youll find everything you ever wanted to know about any muscle on your body.

laerdude04

01-23-2007, 09:25 PM

what are skullcrushers

http://bodybuilding.com/fun/exercises.php?Name=Decline+Close+Grip+Bench+To+Sku ll+Crusher

swish7209

01-23-2007, 09:27 PM

I know to do shoulders and chest, I just know how to work those. Also sorry to be stupid but what are skullcrushers

I do realize a month isn't that long, but I just won't be able to go as much after that.

alright take the kinked bar or whatever you are using and put desired weight, lay down on a bench then slowly move the bar down to your for head and then push back up and lock the elbows( remember keep your elbows in when you do these)

the wister

01-24-2007, 12:14 AM

I think the best three best exercises (if I am compelled to choose one for each muscle group) for your situation would be triangle/diamond/tricep push ups, EZ curl barbell curls, and cradling with a weighted ball.

Big-Red

01-24-2007, 09:25 AM

fossil8412

01-24-2007, 05:28 PM

Pull ups and dips are the best in the world, just to enforce what everyone else is saying. See if you can do 6 sets of each, doing repetitions as follows:
10
8
6
4
10
Not only will that build muscle, but also some serious stamina. Best of luck.

BuckWyld

01-24-2007, 05:51 PM

I think you are still too young to be SERIOUSLY lifting so I recommend sticking with body weight exercises. Try some chin ups/pull ups, working on your core (abs), and pushup variations.

starting lifting now may cause side effects later.

The only problem with him starting a weight training program now, is that it is 1 month before the season, it should have been started earlier. Weight training with proper technique is safe and beneficial for everyone.

Pull ups and dips are the best in the world, just to enforce what everyone else is saying. See if you can do 6 sets of each, doing repetitions as follows:
10
8
6
4
10
Not only will that build muscle, but also some serious stamina. Best of luck.

Why would you do only 4 reps in the 4th set if you had enough energy to do 10 for the following set? All sets should be done to fatigue aside from warm-ups.

Goalieman3 - Please don't just do arms. If you work hard on your chest, back and shoulders the arm size and strength will come, plus people at the gym won't laugh at you for being that stupid kid who only does arms.

Big-Red

01-24-2007, 06:45 PM

The only problem with him starting a weight training program now, is that it is 1 month before the season, it should have been started earlier. Weight training with proper technique is safe and beneficial for everyone.

weight training will not stunt growth? I was under the impression that it can but I guess ill have to recheck my sources.

swish7209

01-24-2007, 06:48 PM

Why would you do only 4 reps in the 4th set if you had enough energy to do 10 for the following set? All sets should be done to fatigue aside from warm-ups.

is like a burn out set , you will already be tired but then doing 10 more will break down the muscle even more as if he were to do only 2 that set.

Diesel4958

01-24-2007, 07:53 PM

bi's honestly do not matter all that much, if you train with alot of compound exercises you won't need to train them much at all. rows deads and pull ups keep mine where they gotta be. Tri's DB skull crushers are amazing. Forearms -- hold a db thats heavy for as long as possible, wrist curls and extensions, wrist roller etc.

fossil8412

01-24-2007, 08:22 PM

westsidebeefer

01-24-2007, 09:35 PM

is one month too short a time to make any serious gains?

fossil8412

01-24-2007, 10:42 PM

is one month too short a time to make any serious gains?

Not at all... You have to start somewhere... In fact I think it's easies to put on muscle during the early stages of working out. After you've substantially beefed up, it takes more and more to get bigger.

Big-Red

01-25-2007, 12:24 AM

Not at all... You have to start somewhere... In fact I think it's easies to put on muscle during the early stages of working out. After you've substantially beefed up, it takes more and more to get bigger.

truth. after the First week of lifting I put on 8 pounds of muscle, 12 pounds when I drink a lot and eat a lot.

the wister

01-25-2007, 02:35 AM

truth. after the First week of lifting I put on 8 pounds of muscle, 12 pounds when I drink a lot and eat a lot.
DAMNN!!!!!!! Steroids don't even work that well. Did you gain it all where your brain was, meat head?????

Sorry, couldn't resist a joke, you know I'm just playin. But seriously, 8lbs in 7 days? Something seems wrong about that math...........

Meade Lacrosse

01-25-2007, 02:42 PM

In my experience, Core strength greatly helps anyone playing a sport. Chests and backs. VERY under rated muscles. A good core helps performance. I increased my shot speed by 7 miles over the summer by concentrating on core, quads, hanstrings, and calves.

truste1

01-25-2007, 04:25 PM

truth. after the First week of lifting I put on 8 pounds of muscle, 12 pounds when I drink a lot and eat a lot.

what is your routine, wow!

Diesel4958

01-25-2007, 07:18 PM

Diesel, that's simply what my coach has me doing, and I can vouch for its effectiveness. I guess his reasoning behind 4 reps on the next to last set was to provide rest for the last set, which seemingly would be good for a person just beginning. I don't doubt your theories though, as I know you're one of the bigger gym-rats on the forum (complimentarily)....

I think you mean BuckWyld... I didn't respond to your post.

Big red- it takes roughly 6-8 weeks to start putting on muscle mass. in the weeks before that one may be getting stronger due to muscle fibers, and motor units becoming more efficient, but not added muscle. You may have gained that much weight, but it wasn't muscle. I can swing 10 lbs in a day due to water and food intake, you're prob doing the same. A more realistic gain would be 1 pound in a week. or 5 in a month depending on who you are that may differ. but def not 8 in a week.