Isn't it too difficult to gain muscle without using steroids?

[Vivaldi]

I do weightligting at home, I do a lot of different exercises with a pair of dumbells that change weight but all I can gain is FAT.

[Ferretman21]

You have to lift heavy weights. I use 40lb dumbbells or up to 45lb dumbbells. Do the 45 first, lift as much as you can first, then go lower. I used to do a lot of push ups, but didn't get good results till I started doing them with my 50lb nephew on my back.

You just have to lift heavy to get muscles, drink water, protein, calories, testosterone helps. Get plenty of sleep.

[Vivaldi]

The thing is my strength stopped increasing about 2 months ago. Since the number of my reps don't increase any more, I cannot increase the weights I use. I have a pair of 23.75 kilograms dumbells. Since my reps don't increase for a long time, I cannot increase the weights. I am stuck.

[Vivaldi]

When I consume more calories than I spend, I gain it as fat. It does not affect my strength. My strength stopped increasing about 2 months ago. In the begining, my strength was increasing but it stopped very soon.

[Ferretman21]

Even if something is hard to lift, and you can only lift say 30 pound dumbbells 4 times before you can't do any more, buy a smaller set and then just use those when you can no longer the 30's in the same session.

Gaining muscle requires pushing your limits, even if you can't lift it many times you have to. That's what I did, 40 used to be hard and I didn't think I could do them. Now I can do a lot of them, and even move up to 45 although it's harder.

You have to work extremely hard, and then be extremely smart about what you eat.

[Vivaldi]

It looks like I only had what they called begginer gain, then my strength stopped increasing.

[Ferretman21]

Sounds like you peaked. You peaked because you got used to your workouts, you have to keep making them harder and harder, do new stuff or your muscles will get used to it and you will just remain there.

[Ferretman21]

Yeah it does look like beginners gain. You just have to stay focused, set goals, and make your workouts harder.

[Vivaldi]

How will I make it harder, doing more sets?

[Ferretman21]

No. Doing more sets means nothing if you aren't pushing yourself. What I am saying is that if 20 is comfortable for you, and you can do a lot of sets.. you're not gonna gain muscle.

Muscle is built from microscopic tears in your muscle tissue, when you lift something heavy and you push yourself your muscle fibres are torn, and it is then repaired when you sleep, given you took in enough nutrients like protein and calories and all that for it to be rebuilt stronger.

I got off track, but if 20 is easy and comfortable for you, do 30-35. If you can do all a ton of reps and lift for a very long time, you're not lifting heavy enough weights and you're not pushing your body to build that muscle.

[Vivaldi]

I am working with heaviest weights I can work actually. But since my reps don't increase, I cannot increase the weights.

[Ferretman21]

Also the more muscle your body has, the easier it is to build more muscle. You need to do compound exercises like deadlifts, squats. Those exercises work a ton of muscles, I believe deadlifts work every muscle. That's why it is such a vital exercise.

I'm sure you've seen a lot of guys doing them, they work that's why they're so popular.

tse1.mm.bing.net/th

[Vivaldi]

I am doing deadlift already.

[Vivaldi]

As I said, my stregth stopped increasing about 2 months ago.

[Vivaldi]

strength

[Ferretman21]

Something isn't adding up then. If you're lifting as much as you possibly can, you're either not lifting them enough, not eating enough protein, or eating the wrong things/ drinking the wrong things, or you're not sleeping enough.

What I will do is start off by stretching, then maybe I will do some dumbbell curls 45 pounds, do as much as I can, then I will do push ups with my nephew on my back, then maybe do some deadlifts, or squats, then maybe some diamond pushups, or I will balance my body on the end of my bed and push myself up, maybe do butterflys, or raise the weights above my head (I have no clue what that exercise is called) I do a lot of weird things I don't know the name for lol.

I don't necessarily do those things in exact order I mix it up. If your biceps hurt from curls try doing some push ups, then when the push ups are tiring you out go back to curls or something.

Pull ups are also a good exercise. I hear, I have never done them much because I don't have a pull up ba

[Ferretman21]

Well then if your strength stopped increasing then obviously you need a new regimen.

[BeerFarts]

I've been working out at home since 2007 and I use dumbells, and a pull up bar to vary my workouts. I also use a 30 pound body vest which makes my workouts more challenging. You just have to be creative.

[es20490446e]

www.acsm.org/public-information/position-stands

[Alex88F]

a good combination with cardio AND weight lifting would do. in my case, im not doing cardio anymore and i have to go back to it ASAP cos im gaining fat as well

[hotstuffSRD]

Change your diet first