Ive been lifting almost like everyday but..

[tehRonskie]

Will Update Soon.

 

[Turmoil_]

Steroids is definitely not a path you want to go down, the negatives far out way the temporary increase in muscle.

Just wait, if you have really been working out regularly then it IS affecting your body, you just can't see the changes yet. Keep at it, some people just don't form chiseled muscles as quick as others, even though the muscle is there.

 

[NikeShoes]

Will update this more later today, but you are definitely doing it wrong! I can give some advice.

 

[pur3bloody]

Uhhhh first of all, 3 sets of 20 reps is too much and doesn't make you gain muscle, it makes you get more cut. The weight is too low, if you're looking to gain, find the most weight you can do, and do 3 sets of 6-8 reps each, don't do any less reps than that per set, and try not to do more than 10 per set, 6-8 is the sweet spot. And it's not only about biceps, you need to train all body parts. You will need to find a good regimen to follow, nutrition and exercise wise.

Steroids aren't as bad as people make them out to be. My buddy took them and he really didn't have any side effects happen to him. He got pretty big, and when he got off the roids, he didn't lose much of the muscle he got. You will only lose the muscle you gain if you gain wayyyy too much muscle, and if you stop lifting all together. If you get off of roids and do your PCT correctly, and lift a lot, you will be able to maintain the muscle that you gained.

I'm not just speaking out of my ass, I've been working out for about 2 years now and have learned a lot about nutrition and exercising. I even lost 140 pounds of fat, and put on a bunch of muscle.

 

[harry1111]

I've been lifting almost like everyday but it feels like my muscle doesn't grow big, I'm using a 20 lbs dumbbell 3 sets of 20 reps each arm and it feels the same, I do it everyday.

I don't really do it on the gym but I'm getting a membership tomorrow as I think it's my own fault if why does my bicep doesn't grow and I think it's probably because I'm doing it in the wrong way..

And also, I'm not really planning to take a steroids but what does it do to our body? I heard it makes your muscles grow faster than the normal but it goes small again if you stop in lifting, as that's what I've heard..

As said in the comment above mine, 3 sets of 20 is to much. Secondly training a specific body part every day is over training, you need food and rest to grow.
Whats your diet like? If your looking to gain muscle, you need to be eating more then your body uses. This of course makes you gain some weight, however you vary your training routine to include cutting phases. When I first started lifting I found the usual method of bulking during the winter, then cutting early summer to demotivating. I changed it to roughly 2 months of bulking follow by a 1 month cut.

If your new to lifting I'd really recommend doing this training routine http://forum.bodybuilding.com/showthread.php?t=4195843
If you have the money, get a personal trainer (make sure it's a good one most are clueless..) to check your form for all the lifts you plan to do. If your form isn't right, you won't gain as quickly and stand a good chance of hurting yourself. Don't be put off if it means you have to lift less to do it. Watch some videos on people performing the lifts correctly, but you still need someone to tell you as it's very hard to notice when your lifting. If you don't have money for a trainer, ask one of the guys down at your local gym, I'm sure none of them would mind pointing it out.
Also for compound lifts, unless you use a power-cage you will need someone to spot your lifts for you. If possible try and get a friend to train with, it's also great for motivation to have someone to train with.
You mentioned steroids, I'm being completely honest with you, you do not need them. Focus on your diet, sleep and training. If those aren't in order you could be taking as much juice as a 300lb beast your not going to build muscle.
Everyone I know that has taken them has had some really horrible sides. Also, unless your over 25 you have more then enough natural test to get big anyway.
If you have any questions on the subject feel free to pm me.

 

[BoneCrush]

Don't take steroids, would make you look over muscular which is bad and ugly, other than the negative stuff it can cause to your body.

 

[Dominicli9]

Do x6 Reps - x4 Sets (You need to be maxing out so you can only just do x6 Reps, then you'll get much bigger.)

Eat more protein, doesn't matter how much you're eating now, just eat more.

Include drop sets into your workouts. (Let's say you curl 35kg at 6 Reps, next set do 30kg at 6 reps, then 25kg at 6 reps and then 20kg till failure.)

Eat most of your calories in breakfast, a decent load at lunch and then a smaller dinner. This is for clean bulking, reduces the amount of fat you'll store as at night you're not active so any excess calories are stored as fat. *
*--Hard to do when you're a gamer, I know.--*

Measuring your biceps doesn't hurt your ego, measure them like every 2 weeks, or as you see fit! It'll allow you to see some great gains.

Remember the variants - Decline/Incline helps a lot.

E.G. Incline Hammer Curl

 

[Naxious]

Don't do drugs bro to help grow muscles. Eat a healthy dirt and then lift. You'll definitely see improvement

 

[tehRonskie]

Will update this more later today, but you are definitely doing it wrong! I can give some advice.

Add me on Skype.

 

[tehRonskie]

As said in the comment above mine, 3 sets of 20 is to much. Secondly training a specific body part every day is over training, you need food and rest to grow.
Whats your diet like? If your looking to gain muscle, you need to be eating more then your body uses. This of course makes you gain some weight, however you vary your training routine to include cutting phases. When I first started lifting I found the usual method of bulking during the winter, then cutting early summer to demotivating. I changed it to roughly 2 months of bulking follow by a 1 month cut.

If your new to lifting I'd really recommend doing this training routine http://forum.bodybuilding.com/showthread.php?t=4195843
If you have the money, get a personal trainer (make sure it's a good one most are clueless..) to check your form for all the lifts you plan to do. If your form isn't right, you won't gain as quickly and stand a good chance of hurting yourself. Don't be put off if it means you have to lift less to do it. Watch some videos on people performing the lifts correctly, but you still need someone to tell you as it's very hard to notice when your lifting. If you don't have money for a trainer, ask one of the guys down at your local gym, I'm sure none of them would mind pointing it out.
Also for compound lifts, unless you use a power-cage you will need someone to spot your lifts for you. If possible try and get a friend to train with, it's also great for motivation to have someone to train with.
You mentioned steroids, I'm being completely honest with you, you do not need them. Focus on your diet, sleep and training. If those aren't in order you could be taking as much juice as a 300lb beast your not going to build muscle.
Everyone I know that has taken them has had some really horrible sides. Also, unless your over 25 you have more then enough natural test to get big anyway.
If you have any questions on the subject feel free to pm me.

Thanks!

 

[S]

I don't know what others on this thread have said, but I'll give you accurate advice incase the above posts are a bit miss-leading.

1. Low repetitions with high weight increases strength, whereas high repetitions with low weight increases endurance
   
   
2. Seeing a change in your physique, muscle mass, body, gains etc, is 75% based on your diet, and lifestyle. You NEED a healthy diet, at least 7-8 hrs of sleep daily, and you need to eat your meals at the correct times.
   
   With Uni, I generally eat 3 big meals due to convinience, where as some people may opt for eating 6 smaller ones.
   
   
3. Make sure you calculate your micros/macros, and know what your goal is. It's also important to know if you're an endo/ecto/meso body type (google that).
   
   
4. If you're just starting to lift, go for foundation lifts and exercises. You need to build a foundation in order to start isolation routines. I highly recommend:

• Squats
• Benchpress
• Weighted Lunges
• Hyperextensions
• Cable rows

Lastly, it's all about persistence. Keep with what I said, and you'll see results.

 

[S]

Steroids only work temporarily and make you grow muscles in strange places making you look weird.

This is not true at all. However, I still would not recommend taking steroids.

Working out as a whole is all temporary. Regardless if you train naturally or with steroids, if you stop, your gains will slowly disappear.

 

[Nick 91]

Make sure your diet is good, the diet is #1 TBH.

 

[Quatakai]

Considering you're a beginner when it comes to weight lifting and are probably a teenager, all you really need to do is follow a simple gym schedule (make sure you're hitting your basics (ie a chest/tri day, back/bi, legs, shoulders) and take in an adequate amount of protein and you'll make all kinds of beginner gains.

//thread.

 

[Quatakai]

Eat a high Carb high protein diet, increase the weight maybe. Steroids only work temporarily and make you grow muscles in strange places making you look weird it also messes with your emotions a lot.

So much nope. You should only consider steroids as an option after years (5+) of training and be atleast 25. You're a kid, you have enough test in your body as is.

 

[Quatakai]

Make sure your diet is good, the diet is #1 TBH.

TBH, his diet isn't all that important at this point. He doesn't really need to bother tracking his macros at this point in time. Although it would help if you could find how many calories you need to fuel your body at this point http://iifym.com/iifym-calculator/ (find the calories, ignore the carbs, protein, fat splits... just make sure you're putting 150 grams of protein in your body a day and that'll work fine and dandy)

 

[tehRonskie]

I don't know what others on this thread have said, but I'll give you accurate advice incase the above posts are a bit miss-leading.

1. Low repetitions with high weight increases strength, whereas high repetitions with low weight increases endurance
   
   
2. Seeing a change in your physique, muscle mass, body, gains etc, is 75% based on your diet, and lifestyle. You NEED a healthy diet, at least 7-8 hrs of sleep daily, and you need to eat your meals at the correct times.
   
   With Uni, I generally eat 3 big meals due to convinience, where as some people may opt for eating 6 smaller ones.
   
   
3. Make sure you calculate your micros/macros, and know what your goal is. It's also important to know if you're an endo/ecto/meso body type (google that).
   
   
4. If you're just starting to lift, go for foundation lifts and exercises. You need to build a foundation in order to start isolation routines. I highly recommend:

• Squats
• Benchpress
• Weighted Lunges
• Hyperextensions
• Cable rows

Lastly, it's all about persistence. Keep with what I said, and you'll see results.

I'm Endo (I think) because I did 10 x 3 push-ups everyday for a week and my chest muscles grew big but not that big but the only problem is for my biceps. I don't think it still grow bigger.

or probably Ecto as it says here here that 6" ft. people are Ecto.

 

Push ups don't hit biceps, it's folly to think you'll grow them from doing push ups. Instead of trying to recreate the wheel, look up some existing workouts. You've always got the brosplit that is ever popular but for beginners a PPL or upper/lower etc routine in which you hit everything twice per week is optimal.

 

[Demonic]

Make sure you get your carbs/protein, Also do NOT exercise everyday. Your muscles need time to heal, BIGGER. I'd suggest doing it 4 times a week if you have a good diet.

Also, If you're skinny. DONT diet. Make sure you get as much protein/fat/carbs as you can.

EAT BREAKFAST. Really important, Also if you can eat 6 times a day. Is this a lot? Yes. Is it important? Yes. Does it help a lot? If you're skinny yes. Definitely.


Hope it helps

 

Fucking sick of the broscience in this thread

If you have the money, get a personal trainer (make sure it's a good one most are clueless..) to check your form for all the lifts you plan to do.

Waste of money. You can post videos on BB.com and people there will check your form for free.

Also for compound lifts, unless you use a power-cage you will need someone to spot your lifts for you.

If you aren't trying to max out then you won't need a spotter. They are just a type of lift that utilize multiple muscle groups. Some examples are squats, presses and deadlifts.

Do x6 Reps - x4 Sets (You need to be maxing out so you can only just do x6 Reps, then you'll get much bigger.)

It's different for every person so this is folly but generally maxing out isn't a good idea because it fries your central nervous system.

Eat more protein, doesn't matter how much you're eating now, just eat more.

Unless you are using celltech then there is such a thing as too much protein. Forget all that 1g/pound bullshit, 120-150 grams is the most you need, any excess is just wasted.

Eat most of your calories in breakfast, a decent load at lunch and then a smaller dinner. This is for clean bulking, reduces the amount of fat you'll store as at night you're not active so any excess calories are stored as fat. *

That's broscience to the mother fucking maximum. Clean bulking is a fallacy too in reality. As long as you are getting your surplus of x amount of calories, eat whatever the fuck you want.

Eat a healthy dirt and then lift.

I don't recommend eating dirt

Also, If you're skinny. DONT diet. Make sure you get as much protein/fat/carbs as you can.

Diet does not always mean that you will be losing weight. A diet is just eating certain foods, there are diets for bulking too.

EAT BREAKFAST. Really important, Also if you can eat 6 times a day. Is this a lot? Yes. Is it important? Yes. Does it help a lot? If you're skinny yes. Definitely.

While I'd advise eating breakfast in general to give you the boost for the day it's not pertinent to bodybuilding in any shape of form and you can still make all kinds of gains without eating breakfast. Eating 6 times a day? You can eat however many times per day you want as long as it fits your macros.






OP, clearly you don't know too much at all about lifting. We've all been there - let me give you one piece of advice though. When asking for serious advice about bodybuilding, don't resort to asking on sythe.org. The demographic is young teenagers that play Runescape. Asides from Quatakai, Sellerman and myself I'd say majority of the people in this thread have no clue and are just regurgitating crap they've read or heard somewhere. Best of luck man. It's just advice though, do whatever the FUCK you wanna do.