[Bane43]

I just took a picture of myself after working-out. I just noticed that I'm still not that muscular. Can anyone give me advice? Especially on the arms.

[maverick_76]

Eat meat, lots of it!

Tell us how much you eat on average during a day. How does your workout look? We can help you out with these things.

[tigeraj2]

def got some chest and traps for 15

[Bane43]

I eat what's for breakfast. lunch, dinner. But I often cook my own at breakfast and lunch.

I do:
(on Biceps)
Concentrated Curls 8-10 reps
Hammer Curls 8-10 reps
Seated Curls 8-10 reps
Reverse Curls 6-10 reps

(on Triceps)
Overhead Dumbbell Press 8-10 reps
French Press 8-10 reps

(Chest)
Push-ups 10 reps
Dumbbell Flys 8-12 reps
Dumbbell Press 8-12 reps

(Shoulders)
Front Raise 10 reps
Alternating Shoulder Press 10-15 reps

(Back)
Dumbbell Rows 15 reps

(Abs)
Crunches 20 reps

From looking at it. There are some exercises I haven't done. 'Coz my dad still won't let me join a gym because he said I'm still too young. So I always work-out in my room. All I have is 2 18lbs. dumbbells.(which is sometimes I tie together w/ a handkerchief) I asked my parents if I could buy another set of dumbbells. But they're still thinking about it. -.-

Oh, yeah. What's a "traps"?

[allstar]

traps is on your upper back by the neck

[Blitzkrieg]

Originally Posted by Bane43

Oh, yeah. What's a "traps"?

Your Trapezius muscles.

[Blitzkrieg]

Not having access to heavier weights might pose a few problems if you're looking to gain mass, if you do manage to get your parents permission to go to a gym I recommend you stick to compound movements (bench presses, squats, deadlifts, rows, etc.) to really trigger muscle growth.

[Kaboom]

you in helluva spot to try to get big but dont have access to heavy weights.You lookin good though at your age.Just keep up the dedication.

[Zack]

hmmmm


ur def new to the sport, but u have a good base to start off of.

cut first, then bulk.

u'll have more room to grow without as much fat when u have to cut again

[axs377]

I would work hard on getting your parents to let you join a gym. You look pretty good for only having two 18lb dumbells though. At your age all that I would worry about is getting bigger. Make sure you are eating alot of protein about 1 gram per pound of bodyweight. Try to get some healthy snacks in between your meals. Eat. Aside from that keep at it , but if you want to make real gains, a gym is the only realistic way. Perhaps find some literature to support working out as a teen and present it to your parents... you could be doing alot worse things than lifting weights.

[XTRMMUSCLEMASS]

U need to eat quality foods, and just keep eating clean, dont eat junk foods. Plus u need heavier weights if you want to put on mass.

[islander]

joining a gym isnt the only realistic way. it is usually cheaper becuse you can pay $2 to drop in and buying weights will cost you more. if you are going to stay working out at home i would try to get a barbell you can do alot more with that and use the weights you have on it. with what you have: lateral raises, bent over dumbbell raise, shrugs, dumbell kick back, wrist curls over hand and under hand, reverse dumbbell curl, lunges, even dumbbell stiffleg deadlift

[Zack]

tough call

some people can do it by themselves, others need to join a gym.

it depends how ur oriented

[ARNIE JR]

KEEP UP THE GOOD WORK AND DON'T GIVE UP. WATCH YOUR DIET AND GET THE PROTEIN SHAKES , THAT WILL HELP YOU PUT ON SOME SIZE. ALSO YOU REALLY NEED TO TALK YOUR PARENTS IN LETTING YOU JOIN A GYM. THERE YOU CAN GET A LOT OF HELP FROM OTHER LIFTERS AND DO HEAVER WEIGHT. KEEP UP THE GOOD WORK.
ARNIE JR

[DrummerDan]

I would try to convince your parents to join a gym. 18 lbs dumbells are not going to give you much mass. You need to be doing bench, squat, and deadlift. Like said earlier there is much worse that you could be doing, and in the end bodybuilding will be a great lifestyle choice.

[ollythomas]

tone your self... yeah what they say eat and eat man

[Bane43]

I haven't been here for about a year now. I've been working-out in our school's gym and I want to show my progress.

Here are some pics:


I fail at back posing...XP
Do you guys think that my body got bigger? When I look at my old pic, there's hardly any change...

[under construction]

has your weight changed?

[Zack]

Out of curiosity, do you by chance oil yourself up before taking pics or are you just coming from the gym? lol

[Bane43]

Originally Posted by Zack

Out of curiosity, do you by chance oil yourself up before taking pics or are you just coming from the gym? lol

I oil myself before taking pics 'cuz it shows my muscles more. When i took those pictures, I was in the middle of my chest workout routine.

[Bane43]

Originally Posted by under construction

has your weight changed?

I guess...
My last weight was 145 or 140 lbs. Now, my weight is 130 lbs.

[Canon]

Refresh my memory here! ok so first where you bulking of cutting? Secondly You dropped 10- 15lbsin 1 year? How much did you weight in the beginning ? Sorry didn't really understand

[under construction]

alright then give us your current routine since you have been training in a gym

[Bane43]

Well, my routine shifts from time to time because I couldn't go to the gym because of schoolwork. I can only go to the gym during Mon, Wed & Fri.

Day 1: (Chest/Abs)
=Chest=
Push-ups(warm-up) 12reps

Dumbbell Press 30lbs. 10-15 reps
36lbs. 10-15 reps
40lbs. 10 -15 reps

Dumbbell Fly 30lbs. 8-10 reps
36lbs. 8-10 reps
40lbs. 8-10 reps

Bench Press 50lbs. 10-15 reps
70lbs. 10-15 reps

=Abs=
Crunches/Sit-ups 25-30 reps (3 sets)

-------------------------------------------------------

Day 2: (Biceps/Triceps)
=Biceps=
Bicep Curls 30lbs. 15-20 reps
36lbs. 10-15 reps
40lbs. 8-10 reps

Concentration Curls 30lbs. 8-10 reps
36lbs. 8-10 reps
40lbs. 8-10 reps

Cross Body Hammer Curls 30lbs. 8-10 reps
36lbs. 8-10 reps
40lbs. 8-10 reps

Preacher Curls 30lbs. 8-10 reps
45lbs. 8-10 reps
50lbs. 8-10 reps

=Triceps=
Dips(warm-up) 15 reps (3 sets)

Seated Tricep Press 15lbs. 10-15 reps
18lbs. 10-12 reps
20lbs. 8-10 reps

Tricep Dumbbell kickbacks 12lbs. 8-10 reps
14lbs. 8-10 reps

Tricep Pushdown 20lbs. 10-15 reps
(w/ or w/o rope attachment) 25lbs. 10-15 reps
35lbs. 10-15 reps

-------------------------------------------------------

Day 3: (Shoulder/Delts/Traps/Back)
=Shoulder=

Arm Circles(warm up)

Arnold Dumbbell Press 30lbs. 10-15 reps
36lbs. 10-15 reps
40lbs. 8-10 reps

Dumbbell Shoulder Press 30lbs. 10-15 reps
36lbs. 10-15 reps
40lbs. 8-10 reps

Front Dumbbell Raise 14lbs. 8-10 reps
(alternate) 15lbs. 8-10 reps
18lbs. 8-10 reps

=Traps=

Dumbbell Shrug 36lbs. 8-10 reps
50lbs. 8-10 reps
70lbs. 8-10 reps

Standing Upright Row 30lbs. 8-12 reps
(Barbell/Dumbbell) 36lbs. 8-10 reps
40lbs. 8-10 reps

=Lats=
Wide-Grip Lat Pulldown 8-12 reps (3 sets)
(I'm not sure about the
weight.)

--------------------------------------------------------


That's about it, i guess. Oh! and after every set, I add 1 more rep and hold that position for about 10 secs. Then, I flex my targeted muscle to bulk it out.

I sometimes take off my shirt, so, I can see my muscles flexing hard, even though it's not allowed in our gym.(But our instructor doesn't really mind it. As long as I have I towel.) XD

Btw, I'm curious. What kind of supplements should I ingest? There's a shop that sells protein shake in my school but I don't think that's enough. :P


@Canon
I was really bulking or cutting. Just working-out. My last weight was around 150-145 lbs? I was really surprised that my weight went down. Probably from eating less than 3 times a day. But my meals are really huge! XD

[under construction]

simple and qiick; drop your reps 5-8 make sure you are going to failure. Do squats working your legs hard is important.

[KTeevan]

Originally Posted by under construction

simple and qiick; drop your reps 5-8 make sure you are going to failure. Do squats working your legs hard is important.

he's definitely right. you gotta do less reps with more weight if you wanna bulk. i'm still confused as to what you're trying to accomplish. i understand you want to get bigger and stronger, but you don't look like you have a lot of fat to begin with, so in my opinion, just lifting hard and heavy will help give you some good definition and mass at the same time. be patient my friend, your body doesn't grow in a week...

[Canon]

Yeah don't worry to much about supplements right now just stick to protein cause your still very young. Wait till your 18 then think about createin pre-workout supplements etc.. but not now, and like most guys on top said do 5-8 reps. Go as heavy as possible, and try to add another meal in there make it 4 big meals.

[Bane43]

I just want to look ripped and HUGE! XD

I guess I should lessen the reps like you said. i noticed earlier in my workout that I can't feel my muscle bulking when I overdo a rep.

I guess I have to wait 'til next year to really bulk up, huh? Am i right?

Sorry for being quite clueless. XP

[KTeevan]

Originally Posted by Bane43

I just want to look ripped and HUGE! XD

I guess I should lessen the reps like you said. i noticed earlier in my workout that I can't feel my muscle bulking when I overdo a rep.

I guess I have to wait 'til next year to really bulk up, huh? Am i right?

Sorry for being quite clueless. XP

okay, the key to being "ripped" is low body fat along with muscle mass, but what do you mean you cant feel your muscle bulking when you overdo a rep? you dont need to wait at all to start bulking up, just eat 4 meals a day and have small snacks inbetween, however, this does NOT mean to eat junk food all the time, because 99% of junk food doesnt have the protein/carbs/fat that you want, so dont just eat crap all day long. try and eat healthy as much as possible. sure, everyone cheats and had cake every once in a while, but dont make it a habit otherwise youre just gunna hurt your results. along with changing your eating habits, work out as hard as you can man, dont skip sets, and dont skip reps. do as many as youre supposed to and push yourself to your limits, dont just "settle" for reps, train HARD. Being clueless is something we all went through when we first started off, but you'll learn a lot from the guys on here, just read other topics, see what other people are doing, it helps a lot. i would know.