Stuck lifting low amount of weight.?

Question

I have been stuck lifting the same 23lbs worth of weight for the last 2-3 weeks. I do at least 3 sets of 8 - 12 reps. I lift the dumbbell when I am sitting on my bed and rest my elbow on my inner thigh. I don't want to move up to a higher weight until I can do 12 reps every set. I leave 2 minutes (between each arm) to rest and I only lift once every other day (Monday, Wednesday, and Friday). Any suggestions on upping my lifting ability?

Answer 1

Yes, you should already be using a higher weight.  Whether you want to bulk or tone, you need to lift heavy and do low repetitions.  There's a common myth that light weights and more repetitions tones, but don't listen, that is a myth, that will do nothing for you.  

You should only be able to lift the weight 4-6 times and be able to lift no more after that.  Another problem, you're form.  I assume you were talking about your biceps, or arms in general, if you're resting the weight on your thigh you aren't getting a full range of motion, you must be standing up.  

And yet, another problem, you should be giving each muscle you workout 5-7 days of rest for maximum recovery and growth.  You can't give it one day of rest, like you are doing by working out on Monday, Wednesday, and Friday.  

Also, make sure your diet is healthy and you are consuming 1 gram of protein per pound of body weight.  You should be having 20-40 grams of protein in every meal, with 506 meals a day.  

You should really consider getting a protein supplement.  I recommend Whey.  Take a scoop mixed with water pre and post-workout.  You should also buy Casein protein to take at night, you need this to prevent your body from going into a catabolic (muscle-burning) state at night.  This occurs when you don't get protein in your body every 3 hours, which you won't if you are sleeping.  I'm not going to go in-depth, but you can look it up if you want.

Best of luck!