Hey my name is Alex and I really need some help on making my muscles bigger :(
About me: I'm 20 and I'm 5'7 tall and I weight 58kg (129) I'm sportive I dj etc. I never have a legs day.
Problem: when I flex I see my muscle and they are very hard on the skin meaning there's like no fat on my arms..all I see is the muscle popping out and my triceps really popping out and the wave shape of my muscles...I need help on getting a week schedule of workouts and food to eat to make my muscle have space to grow in because I just feel it like it doesn't have to grow anymore. I eat a lot sometimes and sometimes 1 meal a day... but when I say I eat a lot sometimes I mean I would be craving subway and I would go and can eat 2 footlongs chicken terryiaki sandwiches withhen 20 minutes if conversation with someone ... I don't like some kind of meets but ya every time after clubs or when I'm out and I go to mcdonalds I always buy never less than 4 junior chickens or mcdoubles for myself....I still don't get fat tho and I'm not trying to but I want someone to help me develop bigger arms. Idc if I get fat îl lose it after but I need space for my muscles to grow in atm. I would like someone to dm me or post some websites for me to look into I really need help... oh also on more thing...why when I do chest when I do bench press I can only do max 25 ' s on each side mostly I start with 10 for first set 15 for second and third set and for last one 25 and I can only do 1 or nun unless spot...so that 45 (bar)+25+25= 95 ..but if I go to the machine one for chest and I go push up on that I can do 100 about 5 of them with no help ... I want a chest and my arms any help is appreciated and thanks to those who took their time to read all this if you have gone this far. Hope someone can help me ..I go to gym everyday in the week ( p.s I started today drinking milk with my meals instead of juice cuz I heard it helps my body and also I need 1oz of water per kg so I need 1700ml of water a day )
You should kick up your proteen intake you should be hovering around one gram of pro teen to 1 lb of body weight. You need to feed your mussels to grow. I drink mussel milk.. Helps with energy building muddle and helps burn unwanted fat
You need to have extra quality complex carbs in 5 or 6 evenly spaced out meals throughout the day..roughly for every gram of protein you have, have 3 or 4 grams of carbs . .This is necessary for skinny guys who find it difficult to put on weight and muscle mass..I was skinny once and this formula worked well for me..remember your diet is extremely important!
Sup Alex, it's going to make putting mass on difficult if your doing that many reps, even on bench. A rep count I used on bench that put mass on was 30 of very light weight, double the weight 15 reps, add weight 12 reps, then 10,8,6 reps while adding some weight each time. You should use a spotter the last three sets, just to give an extra push!
If your body can handle it; milk...lots of it and pasta. The squat rack is your best friend. It starts with squats. Deadlifts also. ...the rest will follow. Smaller guys can gain but you need to hit it hard :)
Try a mass gainer. Gnc amp xxx gainer is pretty good. That and 2% milk.
Also I agree with everyone here...you can eat all you want but if you aren't getting the right amount of calories and carb/fat/protein ratio; it's not going to do much for you.
When you hit the gym try 5 sets of 5 reps on your core exercises (bench, squat, shoulder press, deadlift ). Chose a weight that gets tough right in that last set. As that becomes easy move up 5 - 10 pounds. Remember not to work the same muscle group to close together or they won't have time to recover.
And get some sleep! You may get a good pump but muscles grow when you sleep not while you're in the gym.
In the gym is to tear em up, sleep is so they may recover and grow.
This can go on and on but those are some of the strong points that stock out in my head. Take all the advice you can get and do what works for you.