Hi so I have been working out for about 3 months strait now and I have not seen the results that I want. My upper body workout consists of bench press, then close grip bench, then far grip, then Triceps extension, then dips, then curls. Then I move and do pull ups, and push ups. I will usually move back and do dumbbell bench if I am not tired. Whenever I get to eh gym I always notice the guys who look huge. What other exercises should I add into my work out? Thanks for all your help.

They probably take protein shakes.

Tick

I already take in 104 grams of protein after my workout in a shake.

What weights and reps are you doing?

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Originally Posted by Eileen G

What weights and reps are you doing?

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Probably not enough. Dedication and discipline has a lot to do with muscle building, plus a personal trainer would help to urge that along.

Tick

175 bench 10 reps 3 sets
65 Triceps extensions 10 reps 3 sets
Dips my own weight 12 reps 3 sets
35's each arm curl 10 reps 3 sets
70's each arm dumbbell bench 10 reps 3 sets

And I am pushing myself everyday. If I do end up getting soar I will take a break for a day then kick back up the following. I have the dedication just not getting the results.

I think you are over-training, and not going heavy enough. Try training arms one day a week. You can split it into Biceps and Triceps if you like. But when you are doing it, go a lot heavier. If you can do 12 reps, you are not lifting heavy enough. Pick a weight that will make you really struggle to do 6-8 reps. On your last set, go to failure (with a spotter, of course)

Assuming you are a young healthy male, you are not lifting particularly heavy. I'm a 48 year old female, and I occasionally do 35lb dumbbell curls.

Your muscles actually get big when you are resting, not when you are lifting. You need to lift hard, and then leave the muscle time to recover and rebuild. And of course, feed it enough calories.