tips on getting bigger

A

ArcLude

0
This is my first thread so you can welcome me to the boards if you want...hah

I just turned 20 this past November and I joined here to help reach my goals. Right now I'm 5'8" at 168lbs, any BMI chart will tell you that's overweight but I think those things are retarded. I don't have a six pack but I'm happy where I am at wearing 32" jeans. It seems like all my mass is up in my shoulders but my arms aren't as big as I'd like them to be. I just want them to be proportional to my chest and shoulders.

I have been working out on and off since I was about 16. Right now I'm on winter break from school so I've been hitting the gym each day. I always eat pretty healthy but because of my working out I like eat more carbs before I work out and protein afterwards. Like in the morning I'll have a bagel or cheerios and after a workout I'll go to subway and get a $5 foot long with oven roasted chicken breast (2 pieces).....mmmm. I used to take whey protein shake but it always made my stomach upset so I stopped. I can feel myself getting stronger, I'm able to lift more weight than I used to, but its been 3+ weeks and I haven't lost or gained a pound. Does this mean I need to eat more? Maybe its my workout....

I start off running on a treadmill for a mile which takes less than 10 mins. Then I move right to free weights. When I work on biceps I group it with back exercises as well. For biceps I curl free weights sitting down, I'll do this with dumbbells and then a bar, and I do wrist curls. My first set is 10 reps in each arm, then the next set gets lower reps, around 7-8, then around 4-5. Each set increasing the weight. What could I change to help get bigger?

I think thats enough info, if you need more let me know

thanks for looking
 
Do you mind listing your exact workouts? In which order and which lifts?

Subway's arent the best of foods LOL, the bread is full of sugar and the chicken breast is probably more saturated with water than a swimming pool making it noway near 100% chicken. To increase muscle mass you will need a high protein diet, with sufficient carbs, and fats.

If your 168lbs and are serious in gaining muscle mass id personally aim for about 200g of protein daily.
 
BigTomW said:
Do you mind listing your exact workouts? In which order and which lifts?
Click to expand...


sure I'll try to be detailed

Today I did Back and Arms, So I started off running for ten minutes to warm up. The first thing I did was the Pull down machine, 3 sets. Increasing weight each set and lowering reps. After that I used a machine similar to the pull down but the cable is pulled horizontal towards my stomach. Again I did 3 sets same as before.

I moved to Biceps next. I stood and used dumbbells to curl. 3 sets same as before. After that I sat and did wrist curls. Then I did something like bicep curls but my thumbs where facing up and I used less weight then what I did for regular curls.

That was my workout, it doesn't sound like a lot but I was there for over an hour. I did other stuff like stretching and other a few machines not related to back or arms.

oh and for breakfast I made myself a sausage egg and cheese on a roll, I'm looking for lunch now but my fridge is empty hahah any suggestions?
 
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