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Muscle-Building Workout and Diet


So, you’re a little older and you want to
know how to build bigger arms. You’re looking for a workout routine to get
bigger arms. You’re looking for workout routines for older men. You’re looking
for an arm workout routine for older men. Well, in this video, I am going to tell
you how to get bigger arms. I’m going to show you how to build bigger arms. In
this video, I am going to tell you how to build bigger biceps. I’m going to tell
you how to build bigger triceps. I’m going to tell you how to build bigger forearms. In this video, I am going to outline a
complete workout routine for you so you can build bigger arms. I’m going to do
that for you . . . and a lot more for you . . . in this video to help you build bigger arms. Hi. I’m Skip La Cour and I am the world’s
leading MANformation expert. I help older men with busy, productive lives
look and feel their best. I help older men with busy, productive lives make
sense out of the extreme passionate and sometimes conflicting fitness
information that’s out there so they can reach their goals.
I am a 6-time national champion drug-free bodybuilder and I am the
creator of the MANformation personal development program that is specifically
designed for men to help them become their best both inside and outside of
the gym. So, you want to build bigger arms. When you’re a little bit older, the first
question that you might ask is “Can I build bigger arms now that I’m a little
bit older?” Well, your mindset is so important to the whole training process,
exercise, health. and fitness. Just because you’re a little bit older, you have to
make sure that you don’t limit yourself. Of course, you can build bigger arms when
you’re older. You may not be able to do what you were able to do when you are
younger or if you would have been training your arms when you’re younger.
But you have to worry about what’s in front of you from this day forward. Becoming your very best. That’s very important. In at this
extreme fitness world where you get so much information from the young guys.
It’s either black or white; in and out. It’s either you can build muscle when
you get older or it’s just impossible. The truth of the matter is, if you are
overloading the muscle even though you’re older, you can build muscle. And
this is especially true if you’re an older man and you’re just getting into
fitness. The whole process is new to you and you’re training your arms . So, yes, you can build muscle even though you’re a little bit older. Again, you may not be able to
build muscle as quickly; as effectively and efficiently as you were able to do
in the past and neither can I. My arms were a lot bigger. But I love my arms. I
know how to train them and I’m going to teach you how to build bigger arms in this video too. Let me give you a little tip: To have
quality muscle; to have arms that look great; you may want to put less emphasis on the size of your biceps. You want to train those
biceps. You want to progressively overload them. I’m going to show you
exercises to build your arms. But when you get lean; you lose the body fat; you
concentrate on your diet; you will see the detail in your biceps; your triceps;
in your forearms and that will have you look like you have bigger arms. The
quality will just stand out. So, you want to remember that when you are trying to
build bigger arms. Now, let’s talk about the foundation to all arm exercises when
you’re trying to build bigger arms. Now, this is true when you’re doing bicep
exercises, tricep exercises, and forearm exercises. This foundation that I am
going to explain to you, this is true of every single exercise when you train in
the gym. The first thing you want to do is you want to make sure that you have a
rock-solid base with your feet firmly planted into the ground. They are firmly
planted into the ground and they are shoulder-width apart. Now, it won’t matter
if it you are seated, standing, laying down. You want your feet firmly planted
into the ground. Alright. The next thing you want to make sure that you do is
that they’re shoulder-width apart, right? Nice solid base. We’re working from
the ground up. So, your knees, they’re slightly bent. They’re like shock
absorbers so you can withstand the movement and the weight. Your hips are
straight. Your lower back is arched nice and tight. Your shoulders are back. Your chest is up. Your head is up. Your eyes looking
forward and your head is even stretched up. Alright. So, that is the foundation
that you will need to keep in mind and practice when you are working hard to
build bigger arms. So, here are some biceps training tips. Alright. When you get the bar, you want to get that foundation. You want to curl the bar up in a nice wide arc on the way up and on the way down. A nice
wide arc on the way up and on the way down. What you don’t want to do is cut
the movement short. Get that big long stretch. You also want to explode in a
1-count on the way up and you control the weight on the way down. You don’t
just let it come down. So, explode in a 1-count and then control the weight
and a 1-2-count. Your elbows: You want your elbows to be dragging against your body. Alright. You want your elbows to be nice and tight
during this movement. Alright? You don’t want them to flare out, alright?
Let me show you that from behind. Alright. Your elbows are going be nice and
tight during the entire movement. Alright. You don’t want them flaring out
like that, alright? Now, you might notice there are straight bars. There are curl
bar curl bars that the bar is at an angle. You also have dumbbells, right? You
also have dumbbells where you can change the wrist position. Now, all of these
biceps exercises, they work the biceps. They all just have a different hand
position so you can just hedge your bet and hit the biceps in different angles.
Sometimes, we’re better at some exercises than others. So, you want to use
a variety of biceps exercises. I’m going to show you that during this video.
Here’s another thing when you’re doing dumbbells. It’s a little bit different.
With dumbbells, you want to make sure that you turn the weight as early in the
movement as possible. Let me show you. So I’ll be here with my nice firm base and
I’m want to turn it sooner and on the way down, I
keep my palm open. And then, what I’ll do is I’ll turn it. So, very early a movement,
I’m going to turn it with my palm up. Concentrate on that mind-muscle
connection with all your bicep exercises. Control it on the way down leaving my
palm up. Alright. What I don’t want to do is just . . . you see where it’s turning?
Alright? You want to turn it early in the movement and leave it open all the
way through. Alright. So, those are some things to remember when you are doing
all of the biceps exercises. Now, for triceps there’s a couple of things that
you want to remember. First of all, your muscles; your triceps; you want to make
sure that you’re warmed up. Sometimes, it’s not the muscle that’ll give you a
challenge. It’s that you don’t have enough lubrication in the joints. When you train
your triceps often, that lubrication; sometimes if you don’t get enough in, you
will have challenges with your elbows. Alright? So, you want to be thoroughly
warmed up before all of your triceps exercises. The other thing you want to
consider when doing all triceps exercises is that you want to keep your elbows
tucked in during the movement. What they’ll want to do during all triceps
exercises is they’ll want to flare out. You want to keep those elbows tucked in
on each portion of the movement. You want to keep those elbows tucked in. For
forearms, you want to understand that your forearms are being worked during
all of your exercises all throughout the week. So, for chest, back, your shoulders . . . all that constant gripping, you’re going be working the forearms. So, they’re going to get a lot of indirect work through it your entire workout week. Right? You want
to just keep it simple and effective. There are basically a two movements for
the wrists. Forearm training is simple with basically only two positions to
work your forearms. I’m now going to outline a complete arm workout routine
for you. We’re going to start off with biceps. The first exercise will be Barbell Curls. This exercise, Barbell Curls, we’re going to use this to warm up our arms. So, you want to take as many sets as you need to get
your body and mind ready for the entire workout routine. So, we want to be
thoroughly warmed up but we want to conserve all of our energy . . . as much as
possible . . . for the challenging, working sets. Right? So, we’re going to thoroughly
warm up with Barbell Curls. Then, we are going to do two sets; two working sets
and we’ll keep them in the six to eight rep range. For all of the exercises
during this arm workout routine, we’re going to stick in the six to eight rep
range. We want to make sure we have a challenging weight that we can’t do more
than eight but we can get at least six. The next exercise that we are going to
do for biceps are Alternating Dumbbell Curls. We’re going to do two sets. Then,
we’re going to go to Curl Bar Curls. A slightly different angle with the bar
and we’re going to do two sets. We’re going to finish off the biceps portion of
this workout routine with Hammer Curls. And, we’re going to do just one set and
that, again, will be in the six to eight rep range. We’re now going to go to the
triceps portion of this arm workout routine. The first exercise that we’re
going to do for triceps are Rope Triceps Pulldowns. We’re going to do two sets.
For our next exercise for triceps, we’re going to lay down on a bench. We’re going
to use the curl bar curl and do Triceps Presses. We’re going to do two sets in
the six to eight rep range. Our next exercise for triceps will be Lying
Tricep Extensions. Again, we’re going to be laying down and on this one, we want
to make sure we keep our elbows tucked in because they’ll really want to flare
out during this exercise. We’re going to do two sets. Again, this will be in the
six to eight rep range. We’re going to finish off the triceps portion of this
arm workout routine with Overhead Dumbbell Triceps Presses. We’re going to do just one set and we want to make sure that we really control the weight in the
range of motion where we keep the tension on the triceps. And, we really
want to make sure that our elbows stay tucked in on the way up and on the way
down. We’re going to finish off this arm workout routine with forearms. The first
exercise that we’re going to do will be Standing Dumbbell Wrist Curls. It’s a
very simple movement. We’ll do two sets. We’ll get a challenging enough weight to
keep us within the six to eight rep range. We’re going to finish off the forearms portion of a arm workout routine with Wrist Curls. And, we will do two sets and
we will make sure that we stay in the six to eight rep range. So, that’s going
to do it for this arm training workout routine. You stick with this routine; you
execute it; you get better and better at it; and it will help you build bigger
arms. Do you want more workouts for older men? Go to MANformationWorkouts.com.
MANformationWorkouts.com. I have more workout routines that are specifically
designed for older men. I’ve got a lot of information for you in this exclusive
members-only website. I’m going to give you instant access; lifetime access; to
workout routines, nutrition advice, motivation, and a lot more. Go to MANformationWorkouts.com. Fill out the questionnaire. I want to know more about
you. I want to know about your goals and your challenges; what you need to know
more about to eliminate your confusion and overwhelm. I know there’s so much of
that on the internet. Fill out the questionnaire. Submit it to me. Who knows? When I see really passionate, driven men just like you and me who fill out the
questionnaire, I might give you a phone call. We might talk for 10 or 15 minutes
to help you get through all of this confusing information. So, get instant,
lifetime access into workouts that are specifically designed for older men at MANformationWorkouts.com. Make sure that you’re on all of my social media
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84 thoughts on “How To Build Bigger Arms – Workouts For Older Men – Biceps, Triceps, and Forearms Workout

  1. Finally someone who knows the older body. I've been working out for 7 months. Had trainers and not one showed me as much in 6 weeks than you did in 15,:00 min. Thank you. I subscribed, 😁

  2. Hi Skip, very informative video. I have a question hopefully you would be able to answer it. But first a little about myself. I am 50 yrs old in very good shape 5'11" 185 lbs. I am would like to put on weight about 10 lbs of quality and still look lean and athletic. My question is according to the article s and videos that i have read / seen almost everyone preaches time under tension. And with the optimal set count is 3 sets per exercise and 8 – 12 reps. In this video you have a much lower rep count and some exercises only 2 sets. Could you explain why, and which method is better.
    P. S. The method in this videos is the way I was taught as a teen when i first started lifting (old school)

  3. your comment on getting lean as opposed to getting big is so true as we age. i'm 64 and have been working out since 13 yrs of age. off and on, that is. i've found that now my lean weight is about 160 lbs as opposed to 167 lbs some yrs ago. that tells me i've lost about 7 lbs of muscle. probably normal for my age. can't stop the clock. can slow it down.

  4. I’m 49 and 6’3….I started at 250 lbs and 5 months later I’m down to 210. I run 3.5 miles a day 5 times a week. I’m on a low carb and low sugar diet as well as implementing portion size when it comes to meals. I would like to start lifting weights, however, running is more accessible. For those that are struggling with their diet…once you notice your clothes are more loose and you’re lighter, the commitment becomes easier

  5. AM JUST MOVED BY THIS VIDEO OF 'HOW TO BUILD BIGGER ARMS' AM JUST CURIOUS TO KNOW HOW I CAN ACCESS THE TRAINING MANUAL

  6. I am a 58 yr old and work out 2x times a week, walk around 15-20 miles a week. I have gone from a weight of 182 to around 164 now. I do a routine of arms one day to chest on the other day. I have increase my weights as I have progressed. Always looking for a better more effective routine. thank you for detailed explanation.

  7. How old is too old to build strength. I know guys around 60 that say "You can maintain, or get hurt, but you can't increase." Is this really true?

  8. 55 and I’m still training 5 days a week, I just love lifting weights, still feel great and looking forward to trying this routine

  9. Great vids Skip, happen to find your video's and at 56 myself its like I just won the lottery. You sir are an inspiration to anyone who wants to be healthy, fit and just look damn good. Good information is so difficult to find and even harder to find that is  trustworthy. I believe everything you say, you are so easy to understand and a natural at passing your vast knowledge to others, Bravo Zulu Skip and thank you.

  10. Hi I am 63 years young can I do your work outs my elbows get tense elbow badly sometimes I did a lot power lifting some years ago

  11. Why the left bicep doesnt grow stronger and bigger than the right one. I have been struggling for the last many years to make my left arm strong . But its not happening anyhow . Please help me 😢😢😢😢

  12. AM 66 year's old and exercising three times out of the week, I lost some pounds over The past few year's and I feel better then when I was younger.!!!

    THANKS for helping us older guys who still enjoy hitting the gym and showing others it's never to late to get back in shape at any age, the only thing is we as older men's must do is think smarter when it comes to doing are set's and do them right.!!!

    I will have my six pack's by the end of this summer (never had any before).!!!

    THIS is my goal for myself for the comeing new year and show age is but a number and life is to be still enjoyed at any age if you take care of yourself.!!!

  13. Skip is a good dude, really knows his stuff. I even got a phone call from him after filling out the questionnaire. We talked nearly 30 minutes free of charge. Skip has been and will always be one of my bodybuilding hero's. I believe in 100% natural bodybuilding and so doe's he.

  14. Glad someone is out there to address good workouts for men over 65, I am going to be 70 soon and want to improve my body even more.

  15. Just coming back from a looooong layoff and dealing with badly damaged shoulders, BUT starting again at 60. Slow and steady…..good diet, lots of rest..and looking for some good "Old Man Routines". Just found the channel. New sub. Looking forward to watching.

  16. Sir,im 18..My arms Are really soo weak,Soo small.And my all body parts like chest, back and leg are in good shape and size
    But those exercises will probably help me i think..

  17. Thanks for all this Skip – I'm 62 and have been back in the gym for about 2 years (I was a pro competing back when I was in my 30s); and I'm tired of all the myths and naysayers telling me that I should lower my expectations. I lift heavier and am bigger than I was when I was 30, but it's a huge challenge getting rid of those last few inches around the middle.
    I'm catching up to you….but have a little way to go.

  18. No offense but I'm 54 and I do a hell of a lot more sets than that and my arms don't look anything like yours…..dam diet !

  19. Thank you but I always work triceps first bt I will try this tomorrow how come only 2 set each and last exercise only 1 set? maybe I missed something first time viewer of yours but I like what I see…. is this enough sets? thank you againpal

  20. Thanks Skip! I’ve subbed, filled out the questionnaire, followed on Twitter. @ 63, having lost everything in my life due to health problems, having twice been referred to Hospice and in life support several times, your videos have given me hope I can make one more comeback, except this time for the first time, for me! Thank you Sir, you ate the real deal!

  21. I'm 68 yrs young Skip and a pancreatic cancer survivor.Been watching your vids about 4 mos. and I truly appreciate these.I've been lifting approx 1 yr.

  22. I'm 72. That looks so old when I see it in print! (:-) I've been lifting weights since age 16. I never trained hard with weights, because I did them to augment my other sports, but I was consistent, and still am. I've always done the standard compound exercises, focusing mainly on volume with moderate (for me) weights, three sets of 20 reps for 6 compound exercises. The only time I ever tried lifting "heavy" (for me) was on my 60th birthday, when I did a clean and press with 150 lbs. Anyway, here's what I have noticed: at 72, no matter how hard I push it, I never get a pump. Also, I'm never sore afterwards. I don't feel that wonderful soreness I used to feel as a young man; instead, my muscles just seem kind of tired. I feel kind of disembodied from my body.

    Should a guy my age, who has played around with weights for 50 years continue to focus on volume? Or is it possible to push it a little, without killing myself?

    Luv your videos!

  23. Soon to be 67 glad I found your sight I understand the importance of muscle strength for your whole body as you age especially lower body for balance and mobility

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