Whats going on?!

T

~TheMadHatter~

0
Currently I am doing 12KG on each arms. Now I know someone will say "**** thats light" but really I don't give a damn what it feels like for you, this is about me.

Now I have being doing weight training for nearly a year and a half now and have being doing biceps and back on a monday, chest and abs on wednesday and triceps and lats on fridays with usually biceps again on a saturday if I feel get it done before work.

Problem is I can't get anything to get bigger now I have doe great in all sections except my arms and chest, mainly because I don't have a bench which I will be getting for my birthday as I have being having to do my chest work on the floor and its only done average progress. I can't join the gym here as its £30 a month and I don't make enough to support my food, college needs, mobile contract along with rent for my folks if I pay for a gym too.

I am eating 6 slices of pure chicken breast each day in whole meal bread and eating ready brek poriddge which I have being eating since forever with small tubs of 2 chopped mangos after breakfast and after lunch and having chicken, steak or chicken and tomatio organic pizza for tea while having a protein shake after workout on a night.

I am corrently 10 and a half stone at the moment, but don't know if I should be going up to a higher weight. I am 18 aswell and ride 3 miles each day on my bike to college and back which means 6 miles a day.

Its literally just my arms mostly. The bicep excercises I do are:

Standing dumbbell curls
Dumbbell hammer curls
Dumbbell concentration curls
Seated dumbbell wrist curls

I will be getting my barbell out again this week and starting on that again buts its because I have to keep putting the weights from the dumbbells to the barbell and back again and i got annoyed by keep doing it.

My triceps excercies are:

Tricep Dumbbell Extensions
Lying down
Tricep double handed dumbell extensions

Anything I should do? Should I go up to a bigger set of weights?
 
1. Well from what I'm reading, you are pairing things a little strange. If you are going to pair muscles for your splits, try day 1 - legs/shoulders, day 2 - back/bicep, day 3 - chest/tricep, or something similar to that.

2. I don't see any leg workout besides riding your bike. If you want to grow, you have to do legs. It may not sound like it makes sense, but since they are the largest muscle in your body, working them out gives you the biggest hormonal release and stimulates all other parts of the body to grow too.

3. I see you doing too many isolation movements. Doing compound movements like squats, deadlifts, pull-ups, bench press, cleans, etc will give you the most bang for your buck when it comes to weight lifting. Isolation movements are for shaping and peaking muscles, not stimulating huge growth.

4. You may not be eating enough to support the type of growth you are looking forward to. You gotta find out your caloric intake and see if it is enough.
 
Very good advice from tony. All things i noticed right off the bat, too.

If you want your biceps to grow, work your back and shoulder's too. I know it doesn't sound like it makes much sense, but it's what your body requires. Compound movements really are the way to go to muscle growth.
 
~TheMadHatter~ said:
Currently I am doing 12KG on each arms. Now I know someone will say "**** thats light" but really I don't give a damn what it feels like for you, this is about me.

Now I have being doing weight training for nearly a year and a half now and have being doing biceps and back on a monday, chest and abs on wednesday and triceps and lats on fridays with usually biceps again on a saturday if I feel get it done before work.

Problem is I can't get anything to get bigger now I have doe great in all sections except my arms and chest, mainly because I don't have a bench which I will be getting for my birthday as I have being having to do my chest work on the floor and its only done average progress. I can't join the gym here as its £30 a month and I don't make enough to support my food, college needs, mobile contract along with rent for my folks if I pay for a gym too.

I am eating 6 slices of pure chicken breast each day in whole meal bread and eating ready brek poriddge which I have being eating since forever with small tubs of 2 chopped mangos after breakfast and after lunch and having chicken, steak or chicken and tomatio organic pizza for tea while having a protein shake after workout on a night.

I am corrently 10 and a half stone at the moment, but don't know if I should be going up to a higher weight. I am 18 aswell and ride 3 miles each day on my bike to college and back which means 6 miles a day.

Its literally just my arms mostly. The bicep excercises I do are:

Standing dumbbell curls
Dumbbell hammer curls
Dumbbell concentration curls
Seated dumbbell wrist curls

I will be getting my barbell out again this week and starting on that again buts its because I have to keep putting the weights from the dumbbells to the barbell and back again and i got annoyed by keep doing it.

My triceps excercies are:

Tricep Dumbbell Extensions
Lying down
Tricep double handed dumbell extensions

Anything I should do? Should I go up to a bigger set of weights?
Click to expand...

If you want big arms bench press and barbell row 1.5x your bodyweight for a rep.
 
I agree with all the posts so far. Less isolation, more compound work.

I think your frequency is too low...try to hit ALL the muscles twice per week, mainly through heavy compounds.

The more back work, like pull ups, barbell rows...the bigger your biceps get.
 
xtonymarsx said:
Once a day. Go to the gym, hit it hard for 45mins to an hour, and you should walk out exhausted.
Click to expand...

well stated!

You should know when you end your workout whether it was good or not. Not the next day. Not when you're in agony from painful muscles that you can barely move (in fact, this indicates you did way too much and you need even more recovery time than usual before you work those muscles again).

When I say more frequency, I mean something like working the upper body on monday and thursday, and the lower body tuesday and friday, with cardio thrown in on days you don't lift....not workign muscles twice a day (which will just destroy any possible gains at this point)
 
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