Ive been lifting almost like everyday but..

Then you shouldn't have just replied to the thread.

+1

 

For getting "bigger" I wouldn't worry too much, since you say you exercise everyday. But a good tip would be to google some exercise routines that other people currently do and then compare and contrast it to what you do right now.

Some of the comments above have some really good advice, such as doing about 3 sets of 6-10 reps to gain muscle. Also take a break of about 1-3 days before training the same muscle group again to give your now broken muscles time to recover.

 

1) Diet HIGH CARBS HIGH PROTEIN

Basically from what you've described you're training for muscle hyperplasia which increases the muscle fibre numbers for not the size. It is a result of high repitition--low weights. This will not give you optimal gain in size or Looks however it will increase your strength.

Generally body builders train for hyperptrophy which is an increase in individual muscle cell size. This causes an overal increase in the size of the muscle belly and therefore gives you the looks of gains. It is achieved by Low reps High weights. You should be doing 3*6 reps of the highest weight you can complete each set for.
**edit** - Make sure you don't use momentum in your weights, movements should be slow both ways.

Source; University study in Exercise and Sports science.

 

As everyone said 3 sets of 20 reps is basically not enough. However, i do have other ideas of why you may not be gaining muscle mass.
First, your body shape. If you are really slim, it is significantly harder to gain muscle mass. My suggestion is not to gain fat but to gain mass in terms of fat then turning it into muscle. You can do this by eating more protein than what you usually consume or drink protein shakes before lifting.
Second, your routine. I wouldn't focus on just your biceps because 1) it would eventually just look weird and 2) body proportion, basically train all your muscles.

My personal routine involves a muscle group each day followed by a rest day. Essentially in a week i hit all the muscle groups and still have a day off (4/7 days i work out). I split my days in chest, back, shoulders, and legs. Also, i like to end each workout with a nice run, usually around 1 mile. You should do the run if you are not already slim body shape, but if you have a slim body shape cardio would help you with muscle mass.

In short: Gain weight while going to gym and try to work out ALL the muscles.

 

I'm guessing you are curling via weights - I would suggest doing a few different rotations or a few different exersizes, as when you are training or "wanting to bulk" so to speak, you would want to tear your muscle in order for it to grow, not only that but you should also fill in a good diet, with plenty of protein/shakes aswell as possible other types of suppliments such as vitamins, cod liver oil tablets so forth.

~ I currently weigh around 16 stone (around 105KG or something) and I leg press around 300KG but don't curl very hard, as my legs are more steady than my arms. - Putting what you feel is "Heavy" isnt always the answer, also you shouldnt be doing 1 set of 20 if that's my impression of what you need answered.

You should create a plan involving your training, meaning you would want to do maybe x3 sets of x7-12 reps depending on your arm(s) so forth - With this, take 30 second breaks between each set and try to aim for 7 at minimum 12 at max per set - Which then speaking from sort of experience, you may see the difference overtime depending what exersizes you do.

 

One of my mates told me he cycled roids for probably 3 months? Made them roid-like gains, had to train insane comes as part of the deal.

Only downside he says was that his scrotum shrunk week after week and eventually went backwards (so yeah kinda turned into a vagina). With that in mind, one must ask themselves are roids worth it? His balls eventually grew back to it's normal shape and size apparently.

So yeah, just sayin.

 

Two days out of the week you need to focus on the same muscle groups. One day to power lifting (heavy weight low reps) and the other do low rep high reps. Dietary supplements such as vitamins, glutamine, protein shakes, creatin exc are healthier safer alternatives to using steroids. All the products I just mentioned are pure forms of what already exists inside your body, so there's no harm in using the supplements, just don't overdose. If you don't want to spend $100 on supplements, go down to the supermarket and buy some meat, fish, and protein bars.

 

Protein bars may contain alot of sugar. Look at which one you buy

 

If you're serious about gaining muscle, go get pre-workout and protein for a protein shake after your workout. Make sure to work all your muscles and not just focus on one. Don't forget leg day

 

lol of course, I'm going to the gym tomorrow and I'm going to buy a membership

 

Stick to big muscle groups. Making gains on your arms is nothing compared to other muscle groups. Some of the best simple excercises you can do to add mass and work your balancing muscles are bench press, squats, leg press, and deadlifts. So work your chest, then the same day work your triceps, because those are involved in the push aspect of chest workouts. Back and biceps etc.. This way you can target your core and big muscle groups while still getting the arms you want.

 

Gl on membership and don't waste It lol

 

I've been lifting and strict dieting for 4 years now and likely haveore experience than all your 'someone said' friends combined. That being said... The best information I can give to you is stop listening to your friends unless they're truly impressive or know what they're talking about and can scientifically back things up.

Step one: don't get lifting advice sythe.org, try bodybuilding.com forums read the stickies there
Step two: read the stickies again
Step three: read the stickies a third time
Step four: after you've read them, identify where you are progress wise, look up routines and dieting strategies you can honestly commit to. Then read the stickies again.

The biggest mistake beginners make is jumping into the gym with absolutely no intent on making realistic gains. No, "Taylor launghtners secret 5 pineapple a day diet to get shredded abs" from time magizene isnt real. Nor is "get shredded in minutes, scientists hate him, ect.

Good things to read are Scooby fitness, Alan Aragon, ect.

Tldr:
Get on a routine
Learn calories in < calories out to lose fat
Be realistic and honest to yourself


Nobody likes to waste their time, you don't have to.. So learn wtf you're doing and embrace your noob gains so you get the most out of them. If you don't actually commit, 6 months from now you'll say "man if I actually did put the work in, I'd look great now.. But I dont!" Just do it man.

My advice is based more towards reaching impressive physiques.. If you're just trying to get average, still commit. Still be dedicated, you're going to have to learn to be committed one day, may as well make it a habit early and be successful in many more things in life than just lifting. Good luck sir

-posted from phone sorry of typos

 

"Nobody likes to waste their time, you don't have to.. So learn wtf you're doing and embrace your noob gains so you get the most out of them. If you don't actually commit, 6 months from now you'll say "man if I actually did put the work in, I'd look great now.. But I dont!" Just do it man."

That gave me a bit of a motivation..

 

This is easy.. If you know how...

Right here is a checklist ...

- Get in a decent gym
- Figure out the best time to go & learn to use the equipment
Once you have learned about training and when to train your good to go: with the following...

- Research about workout routines (For muscle mass i would suggest 3sets of 5-6reps.. Aim to not be able to complete any more other than your last rep)
- Research about diet (Yes you do need to diet, keep your diet clean to get lean growth.. its 100% diet and 100% training..)

Then all you have to do is stick to your routine
Monday - Chest & Tri
Tuesday - Legs
Wed - Rest
Thursday - Back & Bi
Friday - Shoulders & Traps
Sat - Cardio
Sun - Rest

Also you should aim to eat 5 - 6 clean meals a day, and also use supplements like:

- Whey protien
- NO2 (insane pumps)
- Creatine Monohydrate
- Amino acids & multi vits.

Read everything you can todo with workouts; 1 workout works for different people.

 

I like your splits:idea:

 

First off EXERCISE IS JUST 30% of your growth , the main key here is NUTRITION , proteins , amino acids , is your body digesting properly ? are you chewing well on your food? is the food breaking down? are you drinking water? are you sleeping well?

Answer these evaluate yourself , and always remember no pain no gain.

Lift till you feel like your gonna rip apart , just think of someone close to you getting hurt and your trying to save them, it works for me.

 

This <3

 

A PWO supplement called "Craze" is something amazing shit, if you're able to get it from a store near you I really recommend you buying it-

 

Clenbuterol