retired_neesey87

Combination training/split routine:

Barbell curls
Reverse barbel curls
Standard Push ups - mainly works chest and shoulders
Single arm push ups- also mainly works your chest and shoulders

Also work the muscles indirectly through other weight training exercises such as tricep extentions etc.

General punch bag work
Sticking hands (wing chun)

That's about it but little in the way of gains in muscle strength and resistance. </BLOCKQUOTE>

get on the free weights at your gym or invest in some on the cheap from argos, i tend to avoid gym machines as they can stiffen you up a bit and decrease flexibility

do standing bicep curls 3 sets of 12 leaving 1 minute rest between each set, use a weight that makes the last few reps of the last set almost impossible but still light enough for you to complete each set

depending on your size and weight i'd suggest between 2 and 5 kg's on each arm

retired_nicichiro

Put on a bin bag and go out for a jog :thup:

retired_dannygirl82

Cheers, I'll look into this. Hadn't considered reducing the reps but increasing the weight. Like I said I wasn't going for the body builder arms because they come at a price (at least in speed).

retired_Rosangela carv

He's not trying to lose weight here you know

Thunder God: I don't know maybe someone else knows something you can do. Otherwise stick at what you are doing now or it probably is a gene thing.

retired_dannygirl82

Er... thanks.

Apart from making me drop weight I have no need to lose, as well as making me look like a dick, this would help how?

retired_neesey87

Cheers, I'll look into this. Hadn't considered reducing the reps but increasing the weight. Like I said I wasn't going for the body builder arms because they come at a price (at least in speed). </BLOCKQUOTE>

even if you don't want too increase the weight too much reduce your reps to 15 at most, you will see the difference as you tend to have better form over fewer reps and therefore your muscles work harder for 15 good reps rather than 50 average ones, and if you find yourself gaining too much muscle just reduce the weight further

dejasade

to increase speed, control and power. of what? punching? punching uses triceps. grappling uses biceps.

chin ups, bicep curls, join a BJJ club

dejasade

i personally wouldn't go for any more than 10 reps a set.
8-10 reps is good for me.