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  1. #1
    Registered User WaqarA2000's Avatar
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    Looking for a workout program for neck, chest and arms

    Hello
    So I am a skinny person and I want to gain some weight and muscles and I want to enhance the neck, chest and arms areas but I do not want 6 packs. Which exercises should I do? Is there any online training program that I can watch to gain some information about this topic?
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  2. #2
    Registered User air2fakie's Avatar
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    Not aware of any Chest/Arms/Neck-only workouts, but you can take any good routine and make it worse by removing any exercises for Back, Shoulders and Legs. And then either use your hands as resistance or buy a neck harness for neck forward, back and side extensions.

    Eat more to gain weight, and consult a sports or medical professional about the risks of such an unbalanced weightlifting routine. You won't accidentally get a 6-pack on any routine, so don't worry about that.
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  3. #3
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    Easy.
    monday chest
    tues left tri
    wed right bi
    thrusday neck
    friday right tri
    sat left bi
    sun neck
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  4. #4
    Registered User paulinkansas's Avatar
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    You're going to look like that blue creature from the Aladdin movie. It had chopsticks for legs, but the upper body was built like a bull.
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    Registered User air2fakie's Avatar
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    Originally Posted by paulinkansas View Post
    You're going to look like that blue creature from the Aladdin movie.
    By blue creature, you mean the Genie?
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  6. #6
    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    By blue creature, you mean the Genie?
    Yes. I googled an image of the Genie. It looks like a sperm.
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  7. #7
    Registered User WaqarA2000's Avatar
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    Don't be harsh guys, I am new and do not know about exercising and stuff.
    @air2fakie I eat a lot, sometimes I eat more than 2 dozens bananas per day, food quality is very high here in the east. Yet I do not gain weight.
    An acquaintance of mine, he is an average guy, does not work out that much but has two packs visible, don't make fun of me on that. And I think he did not intend it.

    Oh God I did not know you guys were going to be this mean.
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  8. #8
    Registered User rsid97's Avatar
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    Originally Posted by WaqarA2000 View Post
    Don't be harsh guys, I am new and do not know about exercising and stuff.
    @air2fakie I eat a lot, sometimes I eat more than 2 dozens bananas per day, food quality is very high here in the east. Yet I do not gain weight.
    An acquaintance of mine, he is an average guy, does not work out that much but has two packs visible, don't make fun of me on that. And I think he did not intend it.

    Oh God I did not know you guys were going to be this mean.
    Someone woke up on the sensitive side of the bed I see.

    Jokes aside, the workout program you seek does not exist and would be rather dangerous and detrimental to your health and well being if you were to follow such a program. Which is why the others are not suggesting one.

    Your friend having upper abs doesn't mean you accidentally going to get a full set of six packs although you're the only person I've ever come across that doesn't want them,lol, relax.

    As for your diet, the quality of your food and banana intake is taking 'majoring in the minors' to a whole new level of extremism.

    If you're trying to build muscle and gain weight, look up a TDEE calculator online, find your maintenance caloric level, start eating 100 calories more than that while still hitting 1g of protein per lb of bodyweight. Track your bodyweight daily and calculate a weekly average while running a proper novice routine (Fierce 5, Stronglifts 5x5, Starting strength, Vikings etc). Run that plan for a couple of weeks and see if the scale is budging. If you're gaining 1lb or more per week, cut back on the calories till you're gaining closer to 0.5lbs per week. If the scale is not moving at all, add another 100 calories, repeat over the next couple of weeks till you're gaining 0.5lbs per week and then run that for the next several months. Adjust calories as needed.
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  9. #9
    Registered User WaqarA2000's Avatar
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    @rsid97 Thanks for your reply.

    The reason for my silly questions :P is that there is no gym in my city, its a small town you see and I cannot find a trainer here as well apart from the online resources. I think building a dedicated room full of exercising instruments will be a good idea.

    Can you guys suggest me what should I consider buying?

    Edit:I think I won't be able to handle all of this on my own, I think I will open my own gym and hire a trainer for it. Popular or not it will serve its purpose.

    Oh and I forgot to mention, its not extreme when you eat 5 to 7 at a time.
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  10. #10
    Registered User rsid97's Avatar
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    Originally Posted by WaqarA2000 View Post
    @rsid97 Thanks for your reply.

    The reason for my silly questions :P is that there is no gym in my city, its a small town you see and I cannot find a trainer here as well apart from the online resources. I think building a dedicated room full of exercising instruments will be a good idea.

    Can you guys suggest me what should I consider buying?
    A trainer is by no means mandatory.

    I'd say start with the bare minimal stuff. Squat rack, bench, barbell, weight plates and perhaps a band or one of those attachable pull up bars for a vertical pull. That would be the ideal starter pack in my mind. From there you could expand into getting dumbells or a multi purpose cable machine of sorts.
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  11. #11
    Registered User air2fakie's Avatar
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    Originally Posted by WaqarA2000 View Post
    Edit:I think I won't be able to handle all of this on my own, I think I will open my own gym and hire a trainer for it. Popular or not it will serve its purpose.

    Oh and I forgot to mention, its not extreme when you eat 5 to 7 at a time.
    5-7 bananas at a time 2x/day sounds extreme, esp if you have plenty of high quality foods available there in the East.

    Opening your own public gym and hiring a trainer for it also sounds extreme.
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  12. #12
    Registered User WaqarA2000's Avatar
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    Originally Posted by air2fakie View Post

    Opening your own public gym and hiring a trainer for it also sounds extreme.
    Not at all when you have the money for it and noble people in the neighborhood that you are willing, no want to give the the service for free. (I would rather feel honored) Not for everyone of course.
    Its not that expensive compared to the west.
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  13. #13
    Registered User air2fakie's Avatar
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    Originally Posted by WaqarA2000 View Post
    Not at all when you have the money for it and noble people in the neighborhood that you are willing, no want to give the the service for free. (I would rather feel honored) Not for everyone of course.
    Its not that expensive compared to the west.
    Doesn't seem worth the potential legal liability from users who may get injured, but it's your $ and assets... and from a community fitness perspective - sounds great.
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    HeMB's Avatar
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    Originally Posted by paulinkansas View Post
    You're going to look like that blue creature from the Aladdin movie. It had chopsticks for legs, but the upper body was built like a bull.
    training legs is is way too overrated IMO anyway. Not trolling.
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    Originally Posted by HeMB View Post
    training legs is is way too overrated IMO anyway. Not trolling.
    training legs is way too underrated IMO anyway. Not trolling.

    That makes one for each side of the equation so now its balanced.

    Got to love equivalent equations or maybe Newton's third law if you please.
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    Registered User air2fakie's Avatar
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    Originally Posted by HeMB View Post
    training legs is is way too overrated IMO anyway. Not trolling.
    Are training back and shoulders overrated too?
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    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    Are training back and shoulders overrated too?
    Training the Anterior Tibialis is underrated. I took a weightlifting class in college and asked the instructor why there are no exercises for it. He had no answer.
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    Registered User Ghawk21's Avatar
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    Originally Posted by paulinkansas View Post
    Training the Anterior Tibialis is underrated. I took a weightlifting class in college and asked the instructor why there are no exercises for it. He had no answer.
    Shame on him, you can hammer it with a band.
    Edit: If anyone actually sees this and cares, banded ankle dorsiflexion would be the exercise.
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    Registered User jademonkey's Avatar
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    Originally Posted by air2fakie View Post
    Are training back and shoulders overrated too?
    No, but the focus on legs does seem to be extreme sometimes. Like the guys I see squatting 300 lbs but I can't even tell they lift by looking at them. Or maybe I'm just jealous that these DYELs squat more than me lol!
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  20. #20
    Registered User air2fakie's Avatar
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    Originally Posted by jademonkey View Post
    No, but the focus on legs does seem to be extreme sometimes. Like the guys I see squatting 300 lbs but I can't even tell they lift by looking at them. Or maybe I'm just jealous that these DYELs squat more than me lol!
    I’ll take your word on that but I’ve never been in a gym where most guys are too focused on legs.

    If anything, it’s more common for legwork to be non-existent, and the absence is made up for by doubling chest and biceps work.
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    Originally Posted by air2fakie View Post
    I’ll take your word on that but I’ve never been in a gym where most guys are too focused on legs.

    If anything, it’s more common for legwork to be non-existent, and the absence is made up for by doubling chest and biceps work.
    Maybe it's just my gym. It's kinda pricey and has dumbbells to 100 and 8 squat racks so it probably attracts guys that wanna squat.

    I do wish they'd get a few heavier dumbbells though.
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    Originally Posted by air2fakie View Post
    I’ll take your word on that but I’ve never been in a gym where guys are too focused on legs.

    If anything, it’s more common for legwork to be non-existent, and the absence is made up for by doubling chest and biceps work.


    I get the hint I did do legs today though.......
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    Originally Posted by jademonkey View Post
    Maybe it's just my gym. It's kinda pricey and has dumbbells to 100 and 8 squat racks so it probably attracts guys that wanna squat.
    Yet you’re a rebel that squats with the bar tied to your waist instead!
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    Registered User air2fakie's Avatar
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    Originally Posted by hardyboysare View Post


    I get the hint I did do legs today though.......
    Hah personally I don't care if people do legs, I just find it funny that people post routines with no or very little legs (or all quads) and ask if it's a good program. Esp when they say things like their legs are naturally huge so they don't want to make them bigger. I mean if they specifically ask for advice, they're gonna get called out on it.
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    Originally Posted by air2fakie View Post
    Yet you’re a rebel that squats with the bar tied to your waist instead!
    ¯\_(ツ)_/¯
    I like the variety.
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    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  26. #26
    Registered User XHaltdLyfestylz's Avatar
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    Lightbulb What is your true goal?

    Originally Posted by WaqarA2000 View Post
    Hello
    So I am a skinny person and I want to gain some weight and muscles and I want to enhance the neck, chest and arms areas but I do not want 6 packs. Which exercises should I do? Is there any online training program that I can watch to gain some information about this topic?
    Hi!
    so, I have a few questions...
    1. Why don't you want toned abs?
    2. What are your beliefs about the core? (abdominals, obliques, spinal extenders)
    3. What functions are you trying to perform? (are you a farmer, go row boating often, archery enthusiast, etc?)

    Life is precious. Do today what other's won't.
    To have tomorrow what other's don't.
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    Registered User XHaltdLyfestylz's Avatar
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    Originally Posted by air2fakie View Post
    Hah personally I don't care if people do legs, I just find it funny that people post routines with no or very little legs (or all quads) and ask if it's a good program. Esp when they say things like their legs are naturally huge so they don't want to make them bigger. I mean if they specifically ask for advice, they're gonna get called out on it.
    Ever seen those comics where the body builders are extra muscular in upper body and have stick legs?
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    Registered User XHaltdLyfestylz's Avatar
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    Originally Posted by jademonkey View Post
    No, but the focus on legs does seem to be extreme sometimes. Like the guys I see squatting 300 lbs but I can't even tell they lift by looking at them. Or maybe I'm just jealous that these DYELs squat more than me lol!
    Probably something like that.
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  29. #29
    Registered User XHaltdLyfestylz's Avatar
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    Originally Posted by rsid97 View Post
    Someone woke up on the sensitive side of the bed I see.

    Jokes aside, the workout program you seek does not exist and would be rather dangerous and detrimental to your health and well being if you were to follow such a program. Which is why the others are not suggesting one.

    Your friend having upper abs doesn't mean you accidentally going to get a full set of six packs although you're the only person I've ever come across that doesn't want them,lol, relax.

    As for your diet, the quality of your food and banana intake is taking 'majoring in the minors' to a whole new level of extremism.

    If you're trying to build muscle and gain weight, look up a TDEE calculator online, find your maintenance caloric level, start eating 100 calories more than that while still hitting 1g of protein per lb of bodyweight. Track your bodyweight daily and calculate a weekly average while running a proper novice routine (Fierce 5, Stronglifts 5x5, Starting strength, Vikings etc). Run that plan for a couple of weeks and see if the scale is budging. If you're gaining 1lb or more per week, cut back on the calories till you're gaining closer to 0.5lbs per week. If the scale is not moving at all, add another 100 calories, repeat over the next couple of weeks till you're gaining 0.5lbs per week and then run that for the next several months. Adjust calories as needed.
    This is a decent reply... someone knows what they're talking about.
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