Muscle building!!!?
by Craig on Monday, July 26th, 2010 | 4 Comments
Im 17 years old, i have a slim body. My arms are 12 inches in diameter, when flexxed. I have been working out in the gym. I do 3 reps of 10, with a weight of 20 pounds for each hand(dumbbell). My muscle size is not increasing! i tried making my weights heavier, i.e. to 25 pounds each, but i can barely do 5 lifts. what should i do? i want my arms to look bigger!
Body-building involves a lifestyle. Regular, intense and goal-oriented training sessions combined with a good approach to eating, will promote the development of a muscular physique you desire. What you require is discipline, patience, persistence and consistency. First of all, you should eat smaller meals, 5-6 times per day, 2½ -3 hours apart. This will keep your metabolism going and keep your muscles fed with nutrients required for growth. These meals will consist of protein, carbohydrates and fats. Generally speaking, each meal should contain between 25-50 g of protein. Considering your statistics if you are trying to promote lean muscle mass, you should ingest 1 g of protein per pound of body weight. If you are training hard, you need protein. Sources for protein include lean meats, fish, egg whites, low fat paneer, dahi and whey protein. Avoid fatty meats and try to grill or use a tandoor for your meats and do not fry them in oil or ghee. Remember to include a protein at each meal. Your carbohydrates should include chapatti, rice, bread, potatoes, other cereals, grains, pasta; and include most fruits and vegetables, most vegetables and leafy greens. You require complex carbohydrates from whole grain cereals (chapatti, whole wheat bread, jowar roti, bajra chapatti, etc.) and complex carbohydrates from fruits and vegetables. Minimise rice, sugar and other simple carbohydrates. Fats are also a necessity, but should come from the following sources: rice bran oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is very simple. For every meal, choose a portion from the protein group, the complex carbohydrate group and the veggie carbohydrate group. A good rule of thumb is that a serving size for your protein and carbohydrates should be about the size of your fist. Have a serving of fats at 2-3 meals per day and only have simple carbohydrates like fruits, first thing in the morning at breakfast, and immediately following your workout. Its critical to have a post workout shake with whey protein and a simple carbohydrate like a banana. Bring it to the gym with you and have it within 15 minutes post workout.
Make sure that you are eating alot of protein! Switch it up some, don’t always do the same reps ands stuff…. Try and "confuse" your muscles.
Good luck bud!
Change the exercise. Your body had adapted to it, and it is less effective. You have to change exercises after 3-6 months for maximum effect.
You can also try doing these exercises with amortization in the lowest point (lift slightly, lower, and lift it fully).
Also, eating and good rest between training is important. Do not do this each day, let muscless rest.
Ideally you should fine a muscle building program that has a proven track record.
Eating a lot of lean protein, mainly from lean meats helps a lot too. Also thoses protein shakes and bars.
Have you thought about taking creatine? Creatine is the industry standard for helping men achieve more heavier lifts.
If your really concerned about significant weight gains, I’d recommend a good program that can help you achieve just that. Do some research and see what’s been working for others.
The only thing I can think of right now is to stock up on protein and creatine.
Also get enough rest to ensure that you can lift properly without being fatigued.
I really don’t think 25 pounds each is gonna make much of a difference, hence the use of creatine. I can’t think of any other thing really. I do have to say though, don’t use steroids or illegal compounds!