Siaga1031
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Hey fellas so my issue is i cant seem to build my shoulders or biceps i get stronger but dont seem to get any size gains any advice?
whats your current workout look like? exercises, sets, reps etcHey fellas so my issue is i cant seem to build my shoulders or biceps i get stronger but dont seem to get any size gains any advice?
thats your entire workout? how many days a week?3x10 dumbell press 3x10 bench 3x10 pull down 3x10 dumbell curls 3x8 pull up 3x8 straight bar curls
you should post up your full week of workouts and show where things will fit... and time requirements, things you want to focus on, etc and I can help you dial it in a bit.Ok thanks will add those in and hopefully see some gains appreciate it
I could be wrong, but wouldn't 60gs of whey protein spike your insulin like crazy? Plus 180gs of whey protein a day seems quite excessive, maybe get some jerky or some boiled eggs in place of the whey?Im a trucker so diet may be a little low bc of lack of exercise....
Morning-60g protien shake 2 eggs potatoes and bacon
Lunch-60g protien shake subway tuna on wheat lettus tom. And onion
Dinner- usually the same
W/o ac3g pwo 60g protein after
Monday wens fri. Above w/o
Tues thurs- leg press 3x10 calve raises 3x10 leg curls (not sure what there really called lol) weighted leg raises 3x10 crunch machine and hanging crunches both 3x10
Protein will spike insulin a bit, but not "like crazy" and definitely not with the fats from the eggs and bacon in there. That's a very round mixed macro meal there.I could be wrong, but wouldn't 60gs of whey protein spike your insulin like crazy? Plus 180gs of whey protein a day seems quite excessive, maybe get some jerky or some boiled eggs in place of the whey?
I usually suggest that people eat as much of their protein from whole foods as possible, but also understand the convenience of powders (I myself usually have about 3-4 scoops/about 100g a day as well most days).Honestly idk if that is to much or not i just know that it maintains my weight if i cut out the whey i lose weight if i bump it up i get bloated and feel sluggish
Heavy lateral raises have really brought up my shoulders a lot. You can go pretty heavy without as much risk of shoulder injury as with presses, and you can use a bit of body momentum to "cheat" and get some extra poundage in there for a few reps as well...not that I advocate bad form, but in this case it can help a bit. Plus no spotter needed to go to failure.Awesome will start this up when i get off work ty for the advice working on a better diet been doing research when i get it figured out will post back on this thread
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