How to gain muscle and how long it takes? read details?

Question

i been lifting for a while now and i aint seein no results i jus wondering how long it takee for noticible results(specificly on the whole arm)

and this is the stuff i do if u have any better routines plz postem here

(i do 3 sets of each every 2 days)

25 push ups

10 bench press

15 barbell curl

20 wrist curl

15 hammer curl each arm

50 shoulder circles

those weight roll up things 2 sets

30sit ups

20 tricep dips

15 tricep curls each hand

15 squats

15 preacher curl each arm

(as u can see im mostly tryin to get bigger arms so plz post here if u got some other exercises)

thanks

Answer 1

From what you say here I would say you need to change up your number of repetitions and most likely the weight you are using.

Your goal is hypertrophy of the muscle. Hypertrophy is an increase in cross-sectional area of the muscle fiber (You want them to look bigger).

Based on your training goal your goal should be doing 6-12 repetitions and doing 3-6 sets per exercise. Don't forget about rest periods. You will want to rest 30-90 seconds between sets.

Be sure to use proper form. If you can't finish out a set while maintaining proper form don't finish the set. Go to your rest period.

At the end of the set you want to feel like you couldn't possible lift the weight more than one or two more times. Again I stress, while maintaining proper form.

You have a pretty good list of exercises. I might recommending doing an exercise that focuses on your upper back like a lat pull down or some sort of row. Don't forget about the shoulders, try shoulder raises to the front and side. I'd take out one of your curls (barbell, or preacher). I'd also recommend working out opposing muscle groups one after the other (do your biceps exercises then your triceps). Sit ups are great (the work the rectus abdominus or the "six-pack") don't forget there are also obliques (the ab muscles on the sides) Try side crunches. And you want to workout the opposing muscles (lower back). Do a couple exercises for those muscles. I might throw in a couple sets of lunges, because lunges are a really great exercise. And don't forget about the lower legs (your calves and shins) try some raises and some toe taps (one leg at a time) tap your toes at a fairly quick even speed for 30 secs-1 min. Feel the burn.

Don't forget to stretch after wards and I hope you are doing cardio.

Hope this helps.

Answer 2

your doing too much at once.

focus at one muscle at a time

slowly add on the weight. add more pounds to the weights once it starts to feel light, it just takes time.

Answer 3

With those numbers, you're focusing more on endurance rather than muscular hypertrophy. The maximum number of reps should be 12. Remember it's the INTENSITY and not the VOLUME which counts.

It's a good thing you're using a combination of free weight and body weight exercises.

A few compound exercises which are effective include:

Shoulders: Military Press, Hang Clean and Press, Arnold Press

Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl

Legs: Barbell Squat, Deadlift, Lunges

Back: Chin-Up, Pull-Down, Deadlift, Row

Chest: Push-Up, Dips, Bench Press

Start off with 4 sets of 12 reps then once it get's easier do 3 sets of 10 and then 2 sets of 8. Always remember to strain on your last rep.

If the exercises get easier  do harder variations. So you could have elevated pushups, one handed pushups, weighted pushups, planche pushups, weighted dips, weighted chinups and weighted pullups.

Don't spend more than 1 hour per session otherwise you'll end up in the catabolic state.

Hope this helps :)