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AntonioM

Fitness advice

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Dear all,

 

I am experiencing a dilemma in regards to my fitness journey.

I have been working out for years now, in the past year I have been particularly consistent with 5 workouts a week.

I have a very slim frame, thin bones, long tendons so short muscle bellies when it comes to biceps, calves.

I am 1.79m and I weigh 73kg with about 13-15% body fat and I reached a stage where my arms are just not growing anymore, I barely saw any progress in the last years, they are about 35cm flexed. I have been trying everything, I have been on a caloric surplus in several buking seasons but nothing.

I just started to think that my genetic might not be ideal for me to continue aiming for a better physique even though I truly want to get bigger arms.

I was considering to either change sport and go back to muay thai or boxe or trying steroids. Starting with something mild like testosterone.

I am 25 years old and I know about the risks. What do you advise?

I accept any kind of comments and criticisms. Many thanks in advance

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I would avoid steroids, I can’t see anything good coming from that. I’ve put on some additional muscle recently due to eating a larger proportion of protein than I used to ... chicken, fish and some meat, together with eggs. That combined with heavier weights should do the trick.

 

I also stumbled on some You Tube videos by an English guy who promotes Cross Fit on his channel, he has a good relationship with some of the top competitors in that sport. It looks to me that if you are looking to develop larger muscles you’d do well to look into this particular sport.

 

 

 

 

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Thank you very much for the reply. I do not know if it might be the case, I worked out my tdee and tracked my calories on MyFitnessPal. What I experience is with the amount of calories I eat I see progress on any other muscle district other than "small" muscles like biceps and calves. I reached a stage where I literally cannot train chest and back otherwise with my arms being skinny, my body will look uneven. That is why I am questioning if I can make any further progress.

 

Though I will probably consider crossfit as well as alternative

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5 minutes ago, AntonioM said:

Thank you very much for the reply. I do not know if it might be the case, I worked out my tdee and tracked my calories on MyFitnessPal. What I experience is with the amount of calories I eat I see progress on any other muscle district other than "small" muscles like biceps and calves. I reached a stage where I literally cannot train chest and back otherwise with my arms being skinny, my body will look uneven. That is why I am questioning if I can make any further progress.

 

Though I will probably consider crossfit as well as alternative

Calves are a tough one for many people.  I found that what helped me even more than calf raises was walking on a treadmill at the highest incline focusing on the calves with a little “spring” in my step.  For biceps, how many reps are you doing?  If you’re doing 3 sets of 10 reps, up the weight to where you can only do half the reps and rest longer between workouts on those muscle groups.  For chest and back, lower the weights and do more reps so you don’t add more bulk.  When your biceps catch up, the rest of you will be cut.

 

+1 on avoiding steroids and instead up the protein a bit.  I always liked myoplex shakes years ago but any whey protein shake is sufficient.

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5 minutes ago, AntonioM said:

Thank you very much for the reply. I do not know if it might be the case, I worked out my tdee and tracked my calories on MyFitnessPal. What I experience is with the amount of calories I eat I see progress on any other muscle district other than "small" muscles like biceps and calves. I reached a stage where I literally cannot train chest and back otherwise with my arms being skinny, my body will look uneven. That is why I am questioning if I can make any further progress.

 

Though I will probably consider crossfit as well as alternative

I don’t have your problem as I’ve never had any problem putting on muscle, but to be honest that is not a look that I like so I try not to use heavy weights ... I just want to be physically fit and healthy.

 

if you want to develop biceps and arm strength you need to do more work in that area and progressively increase the weight that you are pushing. There are a lot of good videos on you tube were bodybuilding experts (champions) explain how to ... one guy I saw was called Lee Priest, an Australian bodybuilder. He offers advice and seems to know what he I saw talking about. There are many others.

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15 hours ago, AlexRich said:

I would avoid steroids, I can’t see anything good coming from that. I’ve put on some additional muscle recently due to eating a larger proportion of protein than I used to ... chicken, fish and some meat, together with eggs. That combined with heavier weights should do the trick.

 

I also stumbled on some You Tube videos by an English guy who promotes Cross Fit on his channel, he has a good relationship with some of the top competitors in that sport. It looks to me that if you are looking to develop larger muscles you’d do well to look into this particular sport.

 

 

 

 

Switch to anaerobic type exercises if your not doing them already. More natural and supplement proteins will help, especially if consumed within 20-30 minutes of completing your workout. And yes, heavier weights, less reps per set may help you bulk up a bit. Good luck

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I always thought for bulking up the optimum was sets of 8 to 12 reps, while for maximum strength 3 to 8.A couple of minutes between sets and working the same muscle not more frequently than every other day(2 day rest period is probably better) to give the muscles time to grow. 

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https://www.menshealth.com/fitness/a19534758/blood-flow-restriction-to-build-muscle/

 

 

 

i would not use Testosterone at your age unles you have been tested for low testosterone . You could try testosterone boosters that help your body produce more testosterone. Try using Creatine and Whey Protien prefer Protein Isolate that will build muscle but has low calories so you don't put on weight

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Long and short answer, pull ups, press ups, push ups and wan***.

That will help your biceps.

If you have a slight muscle frame, dont judge yourself against other folk. You are you and that is glorious.

Thank you for being you.

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2 minutes ago, Inepto Cracy said:

Long and short answer, pull ups, press ups, push ups and wan***.

That will help your biceps.

If you have a slight muscle frame, dont judge yourself against other folk. You are you and that is glorious.

Thank you for being you.

Hope the Op is also doing plenty of stretches along with his workout.

Comparing your frame and muscle mass with others is unwise, we all have different metabolisms.

Protein, regular feeding, rest.

I would strongly advise again steroids, especially anything which does not come from a pharma, as you have no idea what it contains.

 

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Genetics certainly play a part. My body type is similar to yours and I had the same problem. 

Gradually increasing weight on the dumbells should help the biceps, always making sure that you carry out the procedures correctly. 

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Diet is super important for any muscle gain. 2 grams of protein per kg of body weight at a minimum. Restful sleep and consistent, quality training. 

As suggested above, look up some of the more recognised trainers and suggested diets on YouTube and Google, there's a huge amount of info out there. No one can really give you advice over the internet without knowing your body type, training program and intensity, diet etc.

Don't forget your triceps!!

Remember just stay committed and consistent and train smarter with the right information, not neccessarily harder.

 

This a pic of my twigs at the peak pf my powers. Around 18 months in the making 

unnamed.jpg

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