No Muscle Gain, Please Help!

J

JonaWilder

0
I have been following a workout for the past two months, working out once a week for two hours or so, but have only seen very little muscle gain. I only have dumbbells and a chin up bar, so the bench pressing I do is done on the ground lying down. If anyone has any tips here is my workout out. Thanks everyone.

Upper Arms

Dumbbell Curl - 100
Dumbbell Curl

Concentration Curl - 50
Dumbbell Concentration Curl

Tricep Extension - 30

Forearms

Hammer Curl - 100
Dumbbell Hammer Curl

Wrist Curl - 125
Dumbbell Wrist Curl

Reverse Wrist Curl - 50
Dumbbell Reverse Wrist Curl

Legs

Single Leg Calf Raise - 100 (each leg)
Dumbbell Single Leg Calf Raise

Lunge - 50
Dumbbell Lunge

Chest

Bench Press - 100
Dumbbell Bench Press

Dumbbell Fly
Dumbbell Fly

Push Ups - 50

Shoulders

Front Raise - 50
Dumbbell Front Raise

Lateral Raise - 50
Dumbbell Lateral Raise

Abs

Side Bend - 100
Dumbbell Side Bend

Twisting Crunch - 100
Weighted Twisting Crunch

Crunch - 100
Weighted Crunch

Leg-Hip Raise - 50

Leg Lift - 50
 
try taking supplements, and increasing your workouts per week, 3-4 if possible, but 3 is ideal.
tha's just my opinion, more professional people on this site may tell you other wise.
 
I'd try to work out for 45-60 minutes 3 or 4 times a week and take another look at that workout. You have more forearm exercises than leg exercises for one thing, which just points to something being out of whack.
 
You train your chest but not your back?

Your back is a much bigger muscle group than your chest, you need to work out all parts of your body if you are going to gain muscle, because if not it will cause imbalances and your back will (how can I say this) 'prevent' your chest from growing.

You need to be eating a lot (of good foods) in order to gain muscle - your body needs fuel to create new muscle tissue.

I only know the basic stuff because I am not the sharpest pencil in the box but theres a start.
 
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