Help, My arms only grew 1/2" in the last year.

[Paulie_G]

So muscle confusion and switching routines each month is not good?

Personally, I have found better progress with progressive load for growth as opposed to switching routines around frequently in an attempt to "confuse" muscles. You should pick a routine with built-in progressive loads and based on compound lifts.

Follow a program for at least 3 months (some would argue longer). It usually takes that long to evaluate whether or not it is working. Avoid workout program ADD. It's hard to do, especially for some of us who are actually attention deficit, but it is really important. Just stick to a routine, know your TDEE, eat your Macros, get enough sleep, and you will see gains. Oh, and do NOT compare yourself to others in terms of gains. Our genetics are all so different. You will grow faster than some, and slower than others, and it does not matter at all.

[flatiron]

What I've been doing since discovering this site is: compound exercises, light weight (except for arms), and strict form. Until last year I had never done squats or deadlifts.

Who told you light weight was the key to gains? Try progressive overload instead. And eat enough to move the scale by 3-4 lbs a month.

[TerryDaTank]

15.5" arms at 5'7", 170lbs with a 34 inch waist shouldn't look small.

[HYMENATOR]

I think you should deload for a week and your gains will really show, try to get down to 75lb deadlift.

[trev71]

<-- Super Chunk and it shows.

Creamy or Chunky? It makes a difference.

[pMbeast]

What I've been doing since discovering this site is: compound exercises, light weight (except for arms), and strict form. Until last year I had never done squats or deadlifts.

You are definitely on the right track with squats and deadlifts but DO NOT lift light weight. It will not get you "tone" and it does not help cut bodyfat like some retards think. It will tell your body it's ok to break down the muscle if needed since you aren't using it. Whether cutting or bulking you need to ALWAYS lift heavy. The only thing that you would change between these two phases is your diet in terms of the number of calories you're eating.

[Brad805]

Does the PB brand matter? Maybe you should use all natural brand.

[bodyhard]

I'm 37, been lifting since I was 15, never took more than 6 months off,

If it didn't happen in all those years it is not going to happen now, give it up.

[JOHN GARGANI]

and always eat peanut butter following a workout.

STRIKE ONE

it was all Muscle and Fitness magazine stuff based on isometric exercises by bodybuilders.

STRIKE TWO

Breakfast: Bowl of cereal and a bagel,
Lunch: Turkey and Cappicola sandwich
Supper: Turkey, mashed potatoes, corn, cole slaw.
Evening: Carrots and Ranch dressing.

YER OUTTA HERE!


okay, seriously for a minute, MENNITI:


what article recommended peanut butter after a workout??

instead of "isometric" is it possible you meant to say ISOLATION????


and last: the "diet"????????

c'mon, this is the only part that really made me think you are trolling us.


What these 3 things tell us , is that you are probably doing EVERYTHING wrong, including how you do the exercises...


best recommendation: HIRE A TRAINER!!!!!!!!!!

[Screecher]

I wish I had 15.5 inch arms on a small frame. What's your secret MENNITI?
Are you a fitness model? I just bought a jar of peanut butter too.

[attackdarack]

Who told you light weight was the key to gains? Try progressive overload instead. And eat enough to move the scale by 3-4 lbs a month.

Exactly my reaction.

No where on this site have I seen "lift light, for 20 something ****ing years... you will get gains, I promise brah"

[HYMENATOR]

No where on this site have I seen "lift light, for 20 something ****ing years... you will get gains, I promise brah"

I've seen it!

[Smelly bull]

When I was younger it was all Muscle and Fitness magazine stuff based on isometric exercises by bodybuilders.

Today's routine:
Squats 95 pounds, 3 sets of 12. Superset with
Deadlifts 95 pounds, 3 sets of 12. Pyramid up 10 pounds each set.

EZ Curl bar Arnold presses 95 pounds, 3 sets of 12.

Seated Preacher Curls 95 pounds, 3 sets of 10. Superset with
Tricep Press behind the head 35 pound plate.

Standing Curls using a doubled up blue band set of 50. Superset with
Close hands pushup set of 50.

Palm out Chin Ups. 3 sets. 8, 8, 7.




Breakfast: Bowl of cereal and a bagel,
Lunch: Turkey and Cappicola sandwich
Supper: Turkey, mashed potatoes, corn, cole slaw.
Evening: Carrots and Ranch dressing.

Your entire day's meal is what I eat for breakfast. If this is not a troll job, you need to eat....and like someone said, find a good beginners workout.