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  1. #1
    Registered User jamie1412's Avatar
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    Struggling to gain muscle

    I’m finding it difficult to gain muscle mass mainly in my arms (biceps, triceps, forearms) despite I’ve been going to gym for 5 and half years now. I go to the gym on weekdays (3 days lifting weights, 2 days working on my core.

    I feel like giving up sometimes because I’m not getting results I wanted, also I’m struggling to lift heavier weights, for almost a year now I still can’t lift any heavier than 14kg dumbbells. How do I do progress to lift heavier dumbbells?
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  2. #2
    Registered User Heisman2's Avatar
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    What is your height, weight, age, lifts, and training program?
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    Registered User rexfrommex's Avatar
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    Originally Posted by Heisman2 View Post
    What is your height, weight, age, lifts, and training program?
    whatever it is it aint working!!!!!!!!! 30lb dumbbells I can lift after lifting seriously for 3 months smh!!!!!!!!!!! this dude been going at it for 5 years!!!!!!!!!!1
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    Registered User jdesey's Avatar
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    Originally Posted by jamie1412 View Post
    I’m finding it difficult to gain muscle mass mainly in my arms (biceps, triceps, forearms) despite I’ve been going to gym for 5 and half years now. I go to the gym on weekdays (3 days lifting weights, 2 days working on my core.

    I feel like giving up sometimes because I’m not getting results I wanted, also I’m struggling to lift heavier weights, for almost a year now I still can’t lift any heavier than 14kg dumbbells. How do I do progress to lift heavier dumbbells?
    I would highly recommend you hire a good trainer to totally overhaul your program. Something ain’t right. I see so many people at the gym who would benefit from hiring a trainer, but they are stubborn and cheap and would rather waste their time and get no results. And they do not ask for any advice. It’s almost sad.
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    Registered User Daniel1836's Avatar
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    I have a feeling the problem is your routine.
    You should be aiming to eat 1 gram of protein per pound of bodyweight.
    But as for your training, you should use a weight where your muscle physically fails after around 12 reps.
    Progressive overload is the important thing here. You should aim to increase the weight you lift progressively over time.
    That is how you build muscle.
    Look up the established workout programs on the stickies on this site.
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