Biceps are not growing

by Julfiur Rahman


Age: 29 and working out since last 1 year.

Weight is 76 (kg?), height 6 feet. But I have fat in chest and belly

I used to go to Gym daily and do workout for 1 and half hour.

Mon-Chest-each set 3 reps with 10 sets
Tue-Triceps and Shoulder-3 sets with 10 reps
Wed-Biceps and Thigh- 3 sets with 10 reps
Thu-Shoulder and Triceps-3 sets with 10 reps
Fri-Chest and Abs-3 sets with 10 reps
Sat-Biceps and thigh and Abs- 3 sets with 10 reps
Sun-Back and Abs-3 sets with 10 reps

Biceps anf chest are not in shape.Chest has lots fat and biceps are not growing.

I eat 8 eggs white daily , Skimmed milk+protein supplement and Brown bread in morning. Lunch in mid day and then dinner at night. Take Non veg -3-4 days a week.

Morning-Eggs white, Brown bread,Skimmed milk and protein powder. Lunch at 12-30 pm with vegetables, snacks at evening and then Lunch at 9-30 pm. Take non veg 3-4 days a week.

Give me idea what to eat before going to Gym and my present diet and how to build good biceps and chest

My name: Julfiur Rahman, lives in India.Doing workout since 1 year.Height 6 ft and weight 76 Kg.

Answer: Work your biceps less frequently. For biceps, you really don't need anything other than a pullup bar to build good biceps. Do underhand medium grip pull-ups, or pull downs, once, and maybe even twice a week.

Increase the reps every week.

Strength training should be done less often. Cardio should be done more often. This appears to be the problem with 90% of the people who are not getting results.

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