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36

Please check if you are missing something from this answer on how to build muscle. The two most common things people mess up when trying to grow larger muscles are they don't eat enough, and they don't sleep enough. It sounds like you also aren't working hard enough or even the correct muscle groups for your goals. While 40 pushups is great progress from ...


10

First of all, know that there is no ONE best way to curl. There are a few factors here to be aware of. Standing vs. seated When you curl standing up, it's very important that you try to keep your upper body as static as possible. It's easy to help out with your entire body by swinging the bar, taking focus away from the biceps. This is, however, its own ...


9

It seems that if you insist on doing unweighted push-ups you have to build up to 100s of push-ups every day to see results (1). Personally I do push-ups with a weight plate on my back instead. That way I can progress with far fewer repetitions, and only doing push-ups 2 or 3 times a week. Another option is to switch to dips. They are a lot harder than push-...


8

This sounds like muscle fatigue and is absolutely normal and expected. This happens to every single person who works out. Your muscles aren't going to be able to curl forever during a workout session. You're breaking down muscle fibers with each repetition. This means the muscle will be temporarily weaker. Resting and eating repairs muscle fibers, and make ...


5

It's most likely perfectly normal. Bodies are not perfectly symmetrical, and while you may have the same vein in your right arm, it doesn't necessarily mean that it runs in the same place.


5

Both exercises will work your back significantly. It is really up to preference, I know a lot of guys who solely do pull ups to build a huge back as well as ones who solely do lat pulldowns. Both have recorded similar progress and gains. However, pull-ups activate your core muscles significantly as well, a missing plus of lat pulldowns. However for bicep and ...


5

Biceps and Triceps are antagonist muscles. That means when one is the primary mover, the other simply lends stability. The concept that an exercise is for a particular muscle group simply means that the primary movers do most of the work. Because they are antagonist muscles the only thing that can hit them about the same is a static hold for time. Even ...


5

Chinups (palms towards you) do activate your biceps more, but not at the cost of your lats. There's a bit of bro-science about pullups/chinups, but if you read a 2010 study in the Journal of Strength and Conditioning Research it tells a different tale. Basically, the recruitment of the latissimus dorsi is the same: A general pattern of sequential ...


4

Muscle strains can be tricky to heal, mostly because people won't take the proper amount of time to let them heal properly. Given a full healing cycle, then you shouldn't have any more risk of reinjuring the bicep than any other muscle in the body. You note that the pain is in the center of the bicep, which almost precludes any tendon involvement, so it's ...


4

Don't stop. It's not unusual to have one side of your body to be slightly stronger than the other. This is likely to be true, even if you don't workout. Think about it, if you are right haned, you will automatically use your right hand for most tasks you do. Therefore you are likely to be slightly stronger on that side of the body. When working out, ...


4

You're right that certain rep ranges primarily cause certain types of adaptation. But that's not the end of the story. A good example of that is the legs of high level cyclists. Most of these folks aren't doing strength training, and certainly very few are training for hypertrophy, but their legs are both strong and tend to be very muscular. In the short ...


4

The most important thing is that you eat enough throughout the day. The only time window that is of any significance is the 1 or 1 and a half hours after working out. Consuming quality foods at this period will help your body recover from the workout. I would also suggest you read up on the answers on this question.


4

I need suggestions for good home workouts that could grow bigger arms/biceps/forearms I only know of push-ups. A simple beginner routine could consist of push-ups targeting the triceps, pecs, and anterior deltoid. pull-ups targeting the lats, traps, posteriod deltoid, biceps, and teres major. squats targeting the glutes, quads, hamstrings, adductor, hip ...


4

Number of reps At 40 reps, you're training for endurance. That's great for toning - but not for putting on bulk. Some answers have suggested using a weight plate on your back. A simpler solution though is simply to support your feet on a chair. Position Look at how wide your hands are. With wide arms, you're mostly just working your pecs. Standard push-ups ...


3

Here's my experience. I bought bodylastics and cheap bands from Decathlon and I used them quite a lot especially while traveling. Bands can indeed provide a lot of resistance. The best would be if you were able to try them out before buying - but, any brand will do. You can of course pull several bands at once to increase the resistance. Having handles and ...


3

Technically, only genetics can increase your width. In the sense that, though there are exercise that are geared towards stimulating certain fibers in the muscle to increase its size in said area, if your genetic code does not contain the 'sequence' for bicep width, then it won't come as you may hope. I am of an athletic build and i can curl 50lbs, yet I ...


3

Unfortunately, you can't change the shape of your muscles (you're not going to be able to morph your peak to width ratio), but you can work on the illusion. If you're not already, consider adding reverse curls and hammer curls to your training program. Both of these lifts train the brachialis and the brachioradialis (as well as the biceps brachii). ...


3

Soreness (DOMS: Delayed onset muscle soreness) is not a good indicator of work effort. Check out this answer for more info, specifically on the types of things that cause DOMS and the things that don't. If you want sore triceps, do heavy skull crushers. If you want sore hamstrings, (carefully) do good mornings. They make you sore because they are eccentric: ...


3

If you're not seeing muscle increase in your arms, it's either you're not working the muscles hard enough or you're using bad forms. You don't necessarily need to change your routine. First, check your forms and ensure that you're lifting the weights appropriately. That might require you watching a lot of videos and practise in order to use the proper ...


3

It depends on how you use it. Yes, it can cause an imbalance (going by the picture you reference) if you overload one side or the other with weights consistently or you never switch and always push with the same hand and pull with the other. However, I would imagine that it is meant to be used in alternating set fashion, to where you push with the left ...


3

To work around this issue, you can divide your routine into push+abs, pull+legs. Because you're right: many exercises for your back also include your biceps. This is because your back is mainly used for pulling movement, and your biceps as well. Your chest is mainly used for pushing movements, and your triceps as well. For this reason, triceps and chest go ...


3

You are having DOMS (Delayed Onset Muscle Soreness). The only real way to mitigate it is to train more often. Taking whey (and other protein supplements) is useful when you can't eat enough to have as much protein you want1, in regard to your goal. If your goal is to grow bigger or to have more strength, you should train more and think of a diet to try to ...


3

Tweaking what you currently have would be pointless. You need to follow an actual plan if you want good results. Under the best of circumstances a man can only realistically hope to build a single kg of muscle per month. That's utilizing a quality plan, getting proper nutrition, and enough rest. You are making the common mistake of believing yourself to be ...


3

Unfortunately, there can be no "the best" exercise, because any attempt to build your biceps will require you to do a lot of different exercises. Bicep curls can be varied in so many ways, and there is no single exercise that can cover all of them. You can grip supinated, pronated, or neutral use dumbbells, a straight bar, or a curl bar do them ...


3

Regarding the reverse curl I wouldn't say the reverse curl is "futile". It does have a certain grip component to it that I, as a climber, cherish. Constructing a more holistic bicep curl But if we're truly going for a bicep-centric exercise, we need to make sure that we do the exercise in a way that incorporates all of its functionalities. You may ...


3

For reference I started seriously taking my fitness into account Mar 20 and went from this: to this: Some of my thoughts on my journey: To get to the same level of definition that you see on TV, social media, and Hollywood is just not possible for regular people, at least naturally. Those folks have $$$, 6+ hours a day, and a private chef and trainer. ...


2

If you want to become stronger and/or bigger (muscle-wice) you do not need to do 60 reps. 6-12 reps per set is about right. Burn feeling means little. If you are a beginner , you might find http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ program usefull.


2

http://www.ncbi.nlm.nih.gov/pubmed/24245055 "subsequently, chinups seem to be a more functional exercise" Anddd there you have it. Personally, I see greater carryover from pull ups (Wide grip) compared to either for back development. But I utilize all of them. Typically, pull ups/chin ups are my first exercise on back days until I can't do anymore, then ...


2

As stated by @BerinLoritsch, you cannot work both at the same exact moment. You can, however, achieve muscle engagement of both by doing muscle-ups. They are difficult if you're just starting out and will probably require steady pull-up progression before they can be achieved. Here's a video of how they've performed. You'll use your biceps to get you to the ...


2

Definition comes from lowering your Body fat. Chalking up my hands and doing heavy Deadlifting has given me more strength in my forearms than any isolated movement.


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