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  1. #1
    Registered User derikedwin's Avatar
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    Difficulty gaining and maintaining muscles. Please help.

    Hello. Right now I'm doing a full body dumbbell routine at home because of Covid 19. I've been measuring my arms frequently and noticed that I gain muscle then lose it after some time. For the most part I'm not growing and growing. I'm growing then losing. I would like to know if you can help me find out why. For the routine I'm supposed to workout 3 days a week. I don't know if the cause is because I workout random days a week. Rather than the traditional Mon Wed Fri, I would sometimes do Mon Tue Wed or Mon Sat Sun. Not only random but not giving myself rest days in between workouts. I'm trying to get really big and this routine is focused on promoting muscle growth. Here is the routine I'm following:

    Day 1

    Dumbbell Squats 3x10
    Dumbbell Stiff Legged Deadlift 3x10
    Bent Over Dumbbell Row 3x10
    Dumbbell Bench Press 3x10
    Lateral Raises 2x8
    Standing Dumbbell Curl 2x8
    Lying Dumbbell Extension 2x8

    Day 2

    Dumbbell Lunges 3x10
    Dumbbell Hamstring Curl 3x10
    Dumbbell Deadlift 3x10
    Dumbbell Military Press 3x10
    Dumbbell Flys 2x8
    Hammer Curl 2x8
    Seated Dumbbell Extension 2x8

    Day 3

    Dumbbell Step Up 3x10
    Dumbbell Stiff Legged Deadlift 3x10
    One Arm Dumbbell Tow 3x10
    Reverse Grip Dumbbell Press 2x10
    Dumbbell Rear Delt Fly 2x8
    Zottman Curl 2x8
    Close Grip Dumbbell Press 2x8
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  2. #2
    Registered User air2fakie's Avatar
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    Measuring your arms every day isn't the best indicator of overall muscle growth, which will be dictated a lot by your nutrition regardless of what program you do.

    Make sure you're progressing consistently with your lifts, eat at a cal surplus, get enough protein, monitor your weight increase both on the scale and in the mirror (not just arms) to make sure you're putting on muscle and not mostly fat. And give it time, if you've only been doing this for a month or so you're not likely to see massive arm growth.
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  3. #3
    Registered User Zschnack87's Avatar
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    Don't measure daily. Maybe weekly and at the same time. Kind of the same with weighing yourself. It takes time too, to get results. Just keep at it and make sure you are gradually increasing weight on your dumbbells.
    Progress, not perfection. One day at a time.

    Stats;
    5'10
    176 Lbs (Goal 170)

    Current Supplements: EVL Stack; Leanmode, Vitamode, BCAA5000, Aminos, Shred Preworkout, BEETmode. Fish Oil, BSN Whey.
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  4. #4
    Moderator SuffolkPunch's Avatar
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    Not everyone responds to such a high volume routine.

    Two things.
    1. Make sure your assertion is correct. Have you been training long enough? Have you been using an objective measure of muscle growth (e.g. your 10 rep maximum in a broad range of lifts).

    2. If the answer to 1 is yes and you are not making progress, try a more routine more focused on applying high tension to the muscles, a simple full body routine using lower reps. You might think this is "strength not mass" but it seems that some people will actually grow more muscle from this kind of setup.
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