Hi Guys

S1MON

Hello guys, i am wondering if anybody can help / give me some advice please.

I am working my way through the process to become a Police Officer and have my fitness test in eight weeks time. The problem that i have is with my physique. I am now thirty years old and since the age of 18 i have always been 10stone 4 and 5 ft 11. This has its beneifts in the respect that my fitness level is really high and can run for fun for hours. But i feel i need to beef up a bit. In the last year i have got my weight up to 11stone 1, but this has been a real struggle, but the problem has been that my weight has all gone around my middle - none of it has gone on my arms where i want it. Is there any way of beefing my arms up at all in eight weeks. With a dependant family i really cant afford a gym membership so i train at home. I do push ups, sit ups, dips etc a couple of times a week as well as use some 10 kg dumbells that i have. Thanks in advance for any replies i get.

Tall

Okay if you are training for you fitness test in 8 weeks then you need to forget about your arms, and train for the fitness test.

I.e. if someone want to get better at deadlifts we would tell them to deadlift more and not go and do Bicep Curls in the Squat Rack.

Whats involved in your fitness test?

8 weeks you could lean out a bit yes which is cardio and diet. If you beef up you will gain some fat if you do it too quickly (carb cycling being one of the best ways to bulk and loose fat long term...)

You prob wont do that much with 10kg dumbells...

You should be able to get a bar + weights from tesco/argos/ebay for < £50

If you are running long distances and not loosing BF try some HIIT and make sure your diet is clean (no high GI carbs, fast/junk food etc etc)

Sorry this is a bit vague, but we prob need more info from you.

Hope that gives you a starting point.

S1MON

Cheers for the reply. I really dont want to lose wieght if i can help it - if anything i would like to gain some more but without getting flabby. The test is running (which i am fine with) and a push test and a pull test (as much as you can, minimum 35kg for each). The thing i am wanting to improve is my look - i look like a runner at the mo and i just want to try to look a little thicker set - not huge by any stretch of the imagination as i want to be able to maintain my speed / endurance but i want to be a little more covered. Thanks again.

Tall

Heavy compounds then mate is the basic answer.

Deads, Squats, Bench, Dips, Chins, Clean And Press etc etc etc.

But to get thicker set you need to get eating...

The long and short is to grow muscle you need a calorie excess, which in most people will result in some fat gain.

Again - sorry for the short reply, Im packing to go on holiday

mrhulahoop

Stick to simple compound exercises, deadlifts and squats are great, they will help make you look more thicker set. Also bench presses and militairy presses.

You dont seem to have the gear to do these at the moment so would have to buy some bars and weights and a bench.

To bulk up you need to eat plenty of protein and low GI carbs as well, and get plenty of rest. Serious bulking tends to add some fat, but you can use that with cardio and dieting. Go to the diet section on this forum and you will get some good ideas of what to eat.

Hope that helps a bit.

mrhulahoop

Looks like Tall heavy and skinny beat me to it.

S1MON

Cheers for the answers both of you. Part of me is thinking it may just be easier to join a local gym. Will you see results in 8 weeks??

mrhulahoop

Yes, 8 week is enough time to see some improvement...I recon if you viewed me every 8 weeks I'd look different, for better or for worse.

CMinOZ

I agree with MrHulaHoop - you will definitely see results in 8 weeks, though not necessarily any massive changes in your overall "appearance" - you will definitely be stronger if you train hard enough and you can expect to put on some muscle. But you will not become "thicker set" in eight weeks - even if you could add 5kgs in this time you would hardly notice this on what I assume is a very lean frame. You will get some great advice here but make sure that you keep your expectations realistic and achievable.

Good luck with becoming a policeman, my brother was super fit when he joined up, though he has certainly "bulked" up a lot since (Donuts mostly I think)

S1MON

Cheers mate. Yeah i am not expecting miracle results, and to be honest i dont want them because i want to keep my ability to run fast and for miles - just want to beef up a bit. I might start on the donut diet now!!