2 years... i need help building my biceps!!

A

alotliter

0
hey guys, im 15 and for about 2 years ive been trying to build my biceps and abs.... i havent had much to show....at all... i dont get it cuz my dad has em and he tried to help me but not much is happening.. can anyone help me?!
Here's my diet-

breakfast - 2 slices whole grain bread, 2 tbsp peanut butter or 2 eggs, a banana and 8 oz 1% milk.

snack- usually i try to mix a complex carb with protein, ie- 1 serving unsweetened oatmeal and 1/2 can of tuna ot some turkey.

lunch- turkey sandwich: 2oz turkey lunchmeat, romaine lettuce, 2 slices tomatoe, 1 tsp low fat mayo, an apple and 8 oz milk.

snack- a slice of whole grain bread and some light ice cream

dinner- chicken breast, 1/4 cup black beans (canned, low sodium), corn (canned, low sodium) and 2 slices whole grain bread.

snack- 1 serving oatmeal and a small (lean hamburger) or 2 oz turkey

drinks- water, decaf green tea w/aspartme sweetner and lemon.
 
What does the rest of your routine look like?
 
How much do you weigh?

If you don't weigh much try eating 5000 calories a day.

Oh, and by the way... don't JUST work your abs and biceps. I understand that maybe those are the only things you want, but trust me you will look weird with big biceps a washboard stomach and no surrounding muscles.
 
evolution said:
What does the rest of your routine look like?
Click to expand...

well, for biceps i have 15 lb weights and i do 3 sets of twelve with 30 sec breaks in between. abs i just do cardio like jumproping and running. i also do crunches: i hear im not supposed to do 100 a night but i see more results when i do..lol..and thats about it.. o and i do pilates every 2-3 days
 
THBench said:
How much do you weigh?

If you don't weigh much try eating 5000 calories a day.

Oh, and by the way... don't JUST work your abs and biceps. I understand that maybe those are the only things you want, but trust me you will look weird with big biceps a washboard stomach and no surrounding muscles.
Click to expand...


- i weight 178 lbs and im around 5'9"
 
pilates is great if you're a dancer by profession.

if not, ditch them, and get yourself under some barbells boy.
bench press
deadlifts
squats
pull ups
 
For abs - try not to eat as much bread and oatmeal after lunch, try and keep these snacks for morning times and try avoid them at night (Eat as much as you like of these first hing in the morning)
 
wow! well jus keep workin on it.. good luck.. but can anyone show me howto amke more carbs in the morning instead of the night with my diet?
 
Its probably time to move up the weight on those curls. You cant lift 15lb dumbells forever. You definitely need more of a complete routine. Start working those legs, chest, and back.
 
I find that doing step ladder weight system works really well for biceps.

Basically:

1. 3-5 reps with 40 pound
2. 6-7 reps with 35 pound
3. 7-8 reps with 30 pound
4. 9-10 reps with 25 pound
5. 11-12 reps with 20 pound
6. 13-14 reps with 15 pound
7. 15-16 reps with 10 pound
8. then just take the 5 pounders and do speed curls, about 25 reps... it will help stretch out your bicep and help it relax.

seriously, this may look stupid, but it is tough and a great workout.

if you want to target the biceps, put your back against a wall or lean over a bench or something to minimize the use of your back.
 
Metallica said:
I find that doing step ladder weight system works really well for biceps.

Basically:

1. 3-5 reps with 40 pound
2. 6-7 reps with 35 pound
3. 7-8 reps with 30 pound
4. 9-10 reps with 25 pound
5. 11-12 reps with 20 pound
6. 13-14 reps with 15 pound
7. 15-16 reps with 10 pound
8. then just take the 5 pounders and do speed curls, about 25 reps... it will help stretch out your bicep and help it relax.

seriously, this may look stupid, but it is tough and a great workout.

if you want to target the biceps, put your back against a wall or lean over a bench or something to minimize the use of your back.
Click to expand...

that really sounds like it would overtrain the muscle, causing it to be harder to see gains. maybe im wrong but thats a lot of work for 1 muscle
 
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