Wtf I’m giga dyel and only lifted a month so far but I have B/D biceps with bigger shoulders. Being a manlet is awesome for gains (and nothing else kek)
fullbody 3 days a week
day I: squat, deadlift, military press, bench press, pulldowns, bicep curls with barbell, tricep extentions with rope
day II: pendlay row, incline bench press, decline bench press, leg press, leg curl, lateral raises, face pulls
day III: same as day 1 but 3 sets instead of 4 with more reps. pulldowns with wide grip.
I don't know if leaving the isolated exercies at the end is a good idea, since my arms are destroyed by the end of the session for the other exercises.
I try to eat a lot, can't afford to eat big ammounts of beef since it's expensive and I still live with my parents
You're a novice and doing rows. Why? Back when I was a novice, deads and pullups built my back until I had to add volume, and you're not even close to that point yet. Too much YouTube and tiktok fitness bs is filling your brain. When you're not making gains, especially as a novice, that should tell you something. And what's your calorie intake vs activity level? You're probably eating in a deficit.
I bench 100lbs, Squat 110lbs, Deadlift 140, Row 100lbs, for isolated I can curl 40lbs with barbell and 10lbs with dumbbells
I'm 6'3 maybe my arms are too long and maybe it takes more muscle to look full
>or isolated I can curl 40lbs with barbell and 10lbs with dumbbells
that's quite literally 16 year old DYEL tier, I bet a tenner that you weigh less than 150lbs
Holy frick dude eat more and keep lifting come back in 3 months of 500cal surplus
You need to be curling double what you are to get results. Can you even make your muscles sore with that? Your bench was what I was doing at 12 years old. You are not using enough weight to build muscle. Immediately move up on your bench and curls. Squats and deadlifts you can wait on as that is still enough to make progress and you can really injure yourself on those lifts doing to much.
bruh, everybody says I should curl more, but I just can't, I eat a lot more than before I started lifting, I started benching and squating 50lbs.
I'm 6'3 and I weigh 205lbs, I remember I used to do a lot of cardio and doing Intermitent fasting, maybe I burnt all my muscles doing that shit, kek
>or isolated I can curl 40lbs with barbell and 10lbs with dumbbells
that's quite literally 16 year old DYEL tier, I bet a tenner that you weigh less than 150lbs
You need to be curling double what you are to get results. Can you even make your muscles sore with that? Your bench was what I was doing at 12 years old. You are not using enough weight to build muscle. Immediately move up on your bench and curls. Squats and deadlifts you can wait on as that is still enough to make progress and you can really injure yourself on those lifts doing to much.
>if I eat at a calorie deficit but tons of protein, that should still work right?
You're beginning to sound like a woman. You're not going to build mass in a deficit. Fix your eating disorder first, or take up knitting.
Probably doing a strength training program and not a bodybuilding one
You're not gonna grow your arms from squats and deadlifts
You have to do curls and skull crushers
yea reps for strength are usually around 5 or less reps, it's why powerlifting consists of a 5x5 model. the higher the difficulty, the lowers the reps, then after a while getting strength gains, make size gains with higher weight than before at a higher rep count.
for example, im doing 10 lbs for reps now, and i train for strength for 6 months, i should be able to fire out 25+ lbs for reps.
Mate in one month my arms went from noodles to human arms. Six months in and there's visible progress on a weekly basis, I can literally see the difference each week in pics.
Lift more and more often.
Eat more
just protein or carbs and fats too?
all of it, if you don't eat carbs your body will just use protein for fuel instead of growing muscle
All of the above
GOMAD + go for strength (less repetitions, more weight)
>2 years of lifting
>arms look slightly better but still DYEL tier
Suck more wiener
You're not doing it right, or you have the dysmorphia.
>bicep implants
>still look dyel
>48 year old man
>Looks like a 15 year old asian boy
Wtf I’m giga dyel and only lifted a month so far but I have B/D biceps with bigger shoulders. Being a manlet is awesome for gains (and nothing else kek)
what is your program? you might not be doing enough volume or not progressive overloading. might just need to eat more too
fullbody 3 days a week
day I: squat, deadlift, military press, bench press, pulldowns, bicep curls with barbell, tricep extentions with rope
day II: pendlay row, incline bench press, decline bench press, leg press, leg curl, lateral raises, face pulls
day III: same as day 1 but 3 sets instead of 4 with more reps. pulldowns with wide grip.
I don't know if leaving the isolated exercies at the end is a good idea, since my arms are destroyed by the end of the session for the other exercises.
I try to eat a lot, can't afford to eat big ammounts of beef since it's expensive and I still live with my parents
You're a novice and doing rows. Why? Back when I was a novice, deads and pullups built my back until I had to add volume, and you're not even close to that point yet. Too much YouTube and tiktok fitness bs is filling your brain. When you're not making gains, especially as a novice, that should tell you something. And what's your calorie intake vs activity level? You're probably eating in a deficit.
Lift harder
Eat more protein, do more volume, lift more weight.
Wear slim fitting T-shirts
>2+ years of lifting
>one arm much bigger than the other
> Focused only on the big 4.
> Never isolated arms.
> Never did chin ups.
> Still fat.
There you go. It takes less time to recover from isolation aesthetics pump training than heavy compound lifts.
How much weight are you lifting? Heavier weights will make it easier to build muscle. Also get your protein.
I bench 100lbs, Squat 110lbs, Deadlift 140, Row 100lbs, for isolated I can curl 40lbs with barbell and 10lbs with dumbbells
I'm 6'3 maybe my arms are too long and maybe it takes more muscle to look full
are u serious?
bruh, everybody says I should curl more, but I just can't, I eat a lot more than before I started lifting, I started benching and squating 50lbs.
I'm 6'3 and I weigh 205lbs, I remember I used to do a lot of cardio and doing Intermitent fasting, maybe I burnt all my muscles doing that shit, kek
I'm going to eat more eggs
>or isolated I can curl 40lbs with barbell and 10lbs with dumbbells
that's quite literally 16 year old DYEL tier, I bet a tenner that you weigh less than 150lbs
Holy frick dude eat more and keep lifting come back in 3 months of 500cal surplus
You need to be curling double what you are to get results. Can you even make your muscles sore with that? Your bench was what I was doing at 12 years old. You are not using enough weight to build muscle. Immediately move up on your bench and curls. Squats and deadlifts you can wait on as that is still enough to make progress and you can really injure yourself on those lifts doing to much.
People in this thread keep saying "eat more"
If I eat at a calorie deficit but tons of protein, that should still work right?
>if I eat at a calorie deficit but tons of protein, that should still work right?
You're beginning to sound like a woman. You're not going to build mass in a deficit. Fix your eating disorder first, or take up knitting.
nope
if you wanna grow arms just do more tricep workouts. largest arm muscle = makes arm look bigger
>you wanna grow arms just do more tricep workouts.
Yeah, add even more volume he won't recover from.
Youre not lifting with enough intensity.
Also you could be missing key nutrience like zinc and magnesium take a zma
Probably doing a strength training program and not a bodybuilding one
You're not gonna grow your arms from squats and deadlifts
You have to do curls and skull crushers
it's usually 3 sets of 12 reps, and 4x5 - 1x5+
strength trainings have low reps????
yea reps for strength are usually around 5 or less reps, it's why powerlifting consists of a 5x5 model. the higher the difficulty, the lowers the reps, then after a while getting strength gains, make size gains with higher weight than before at a higher rep count.
for example, im doing 10 lbs for reps now, and i train for strength for 6 months, i should be able to fire out 25+ lbs for reps.
>Expects noticeable progress that fast
Mate in one month my arms went from noodles to human arms. Six months in and there's visible progress on a weekly basis, I can literally see the difference each week in pics.
Lift more and more often.