no results when weight lifting...?

Question

ok so i have been working mainly on my arms and chest for a bout 6 weeks now. i workout every other day. i do incline, decline, and flat bench with barbell and dumbells. i noticed that my strength has increased but i dont see any muscle gain at all. i workout out on the bench until i cant even lift the barbell once. so i know im done. sum days i feel sore other days i dont. am i not working out hard enough or not enough protein or do i just workout too much that i burn the muscles instead of gaining it. max was 185 b4 workout now its 215. so wat?

Answer 1

First and foremost advise to you - don't stop. Keep going.
It is the technique where I find you should improve.

3 times a week. First do 10-12 reps 2 sets. Do a complete cycle of big muscles first (your thighs) then graduate on up to your shoulders, biceps. one complete circuit will take about 30 to 45 minutes. Give only 30 seconds to 1 minute between sets. Give 2 sets between muscle group workout.
It is not necessary that you have lift very heavy weight. The negative weight is more than the positive weight. Meaning, the weight you bring down should be slower than the weight you lift up. That is, count 1,2 on the weight up. Count 1,2,3,4 on the way down.

Do not do it until the muscle hurts. You will get a muscle tear. The lactic acid that forms while working out the muscle groups tell you when to stop.

Keep at this routine. Jot it down on a paper so that you can graduate up the scale, with higher weights and increased sets and reps.

There is no magic to gaining definition to your muscle group. It is staying focussed is what that matters.
Good luck.

Answer 2

for optimum results you need to train your entire body. the chest and arms are relatively small muscles you are neglecting the back and legs which are the 2 biggest muscle groups.

you aren't consuming enough calories to promote weight gain. take your total bodyweight x 25 and consume that many calories a day. if there is still not weight gain in 2 weeks increase the cals by 10% each week until weight gain occurs

Answer 3

Eat only when hungry and not more than three times a day unless diabetic. Take only water in between the meals. Take daily light exercises and brisk walks. Chew each morsel of food at least 32 times so that the brain is able to get the information and signal that u have had enough. This will enable u reduce/gain weight gracefully and effortlessly to the desirable level.

Answer 4

take a week off, then switch all of your routines and add other muscle groups, also when you do reps try to do as much weight as possible even if you can only do 3 to 5 reps that will increase the muscle size
protein cant hurt, and just keep doing it, every body is different
don't give up

Answer 5

try leaning up your diet to lean meats, high protein (shakes, egg whites etc.) steer away from sugars....this is a stretch but if you're longing for muscle try creatine monohydrate for a while, it will boost your strength as well as pump you up fairly quickly.....as far as the exercises go, you need to work out your back is what it sounds like....the opposite forces of the push from the bench and the pull from back exercises will help you out in the long run with your overall muscle development.....try these chest workouts also....incline and flat dumbell flys, swiss ball push-ups, medicine ball explosive push-ups (one hand on med ball, explode up and over so other hand lands on ball,,,,,watch rocky, he does these) dips, various tricep exercises.......try to only work each muscle group hard once a week, for example, shoulders monday, chest and tri's tuesday, wednesday off, back and bi's thursday and a light overall maintenance day on friday......don't let your body get used to a melodic workout, switch up the days, switch up the exercises and reps and weight....always keep it guessing!!!!! cardio and diet cardio and diet cardio and diet cardio and diet