Need some Bicep and calf advise

S

Squall

0
I am brand new to the forum here so hello to all. I posted a question in the nutrition section but have not gotten any responses yet. I have another question about body building, hopefully I get some good responses.

Basically I can't seem to get my biceps and calfs to freaking grow. It is so frusterating and its driving me crazy. When I am actually lifting or flexing they look so so but it also looks kinda funky when the rest of me is growing but certain parts are not. I know its not the exercises I'm doing wrong because I am growing everywhere else, and I'm hitting my calfs and biceps they same as everything else. I'm around 10% body fat right now, and 5'11 170 lbs. Before getting serious about fitness I was 150 lbs and 15% body fat. My biceps are about 11.5 now, which is unacceptable as my neck is 15. I'd like to get at least to be around 13-14 inches for my arms. My calfs are about 14 inches which is as big as they have ever been. I have good strength in both of these muscles, but for some reason they just won't volumize. Is there anything I can do, or I am I just screwed due to genetics? I must be eating right or I would not of made the advances I have accomplished, so it can't be my diet. I don't like taking any kind of supplements, but at this point I may just consider it.
 
There is nothing wrong with adding extra protien to your diet.
if not in powder then in meats. How much protien are you taking everyday at the mo?

Remember before your workout, After and the next morning are the most important times.

How many reps are you doing. You may be lifting too little for too many reps.

I have the same trouble, My tris are getting pretty massive and i'm lifting tripple what i was lifting last yr, but my bi's have only grown a lil bit and im only lifting 150% of what i started with.

If its the numbers your worried about make sure your working your tris as well as they count for 70% of the arms muscle mass.

lastly,

most ppl work there bi's after there pulling excersises, and tris after there pulling exersises. 6months ago i changed them round and have improved massivly.
 
Hi ManofKent, thanks for replying.

Right now I struggle to get about 160-170 grams of protein a day. Its really hard for me to do because I hate to eat, but I do it. Some days I cheat by eating a promax bar which has 20 gs of whey, and a Physique Protein cookie which has 20 gs as well, and has all natural products that are organic. Somehow they made it taste good without adding man made crap and not adding sugar. Anyway, I am in the same situation you are in, my tri's are doing fine. For reps I am doing 10 in 3 sets, and usually doing it while balancing on some ball or bench or something, because I play hockey. (hence the balance training.) I will try your trick changing around the pulling exercises after hitting the bi's. Its just my actual strength is fine and will increase but the suckers won't volumize. I don't want to bulk up to much because then I have to eat more food, and with hockey I have to be light and fast, otherwise I will get bulldozed by some guy who has 30-40 lbs on me. Do you think I am not getting enough of the right kind of proteins? Should I try and eat more meats and get my protein from there in stead of from oats and peanut butter and whey and all that? Perhaps an amino acid supplement? Thanks for your help.
 
Oh I almost forgot, what about calfs? Again, I have good strength in them but they are not volumizing much either so I am getting dangerously close to having the chicken leg thing going on.
 
I think your eating too much protein. For example to gain 4kg of muscle in a year requires less than 1 kg of protein, since muscle is 22% protein. Divide this by 365 days and all you need is 2.4 grams of protein. The body needs proteins for other things as well but evan for body builders going for maximum muscle gain there is little need to go above the recommended 15% of total calorific intake from protein. If your on a 3000 calorie a day diet that is only 112.5 grams of protein.

Difficulty in buidling muscle is rarely due to lack of protein and often the result of lacking the body building vitamins and minerals such as zinc and vitamin B6 which help digest dietary protein. Your best bet is to take multi vitamins/minerals. You'll need between 50 and 250mg of B6 and 10-25mg of zinc a day. co-enzyme Q is also important and it might be an idea to supplement this to the tune of 60-100mg a day.

Also make sure you drink plenty of water, especially before a workout to ensure your muscles are hydrated. Muscles are 75% water so a lack of it can cause serious effects to performance. Carbohydrates are important as well as theses help to store water. It is stored as glycogen and is bound to nine units of water. As the glycogen is liberated to provide energy for the muscle so is the water.

On a health note, protein rich foods are acid forming. The body cannot tolerate substantial changes in acid level in the blood and nutralises the excess acid with two main alkaline agents, sodium and clacium. When the bodies reserves of sodium are used up, calcium is taken from the bones, leading to a calcium defiency and osteoporosis.
 
Greeting Bryn - I always hear and read about the 1g protein per lb body weight formula. Whats up with that? Additionally, I have a multivitamin pack but I will have to check the nutritional value and get back to you on it. I also posted under the mens nutrition yesterday if you want to take a look at that, which was specifically talking about vitamins. I'll get back to you about the vitamin pack I'm using. I know its Medicorp brand and its the Competive Training pack or something like that. They have a webiste, I think its Medicorp.com. In the meantime I'll drink more water and see how I feel. I hate drinking because it makes me feel full all the time.
 
Don't know where Bryn does his/her research, but if there's ONE GLOBALLY ACCEPTED FACT ABOUT BODYBUILDING...its the 1g of protein per pound of lean mass 'rule'.
 
Hello Malkore. So its 1g protein per pound of LEAN MUSCLE MASS, not just ones body weight. I've been aiming for my entire body weight, which is not that much more I guess, since I'm around 10-12% body fat currently.

Its strange how so many people can have so many different ideas. Its hard to know what to do.
 
It also used to be a globally accepted fact that the earth was flat.
 
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