Need help with biceps, and bulking.

[LarsenSaied2]

I’m 6’4, 14 M. I can’t seem to put on any weight, and my bicep will not grow any definition… please help!

 

[foidannhialator]

just eat tons and drink milk too cus liquid calories are free growth

 

[LarsenSaied2]

Thank you

 

[itzzmetony7]

I’m 6’4, 14 M. I can’t seem to put on any weight, and my bicep will not grow any definition… please help!

Before starting, do a few minutes stretching so you won't get injured.

Upper part:
- Go for 4 sets till failure of puuh ups to work your chest, triceps and core endurance. Take breaks of at least 2 minutes between each set. Once you get back in shape, you can go for different variations of push ups.
- 5 sets of 6 Pike push ups to work your shoulders and upper chest, aswell as a bit of upper back.
- Pull ups. Practice dead hang until your grip gets in shape and body adapts to the bar. Once done you can start doing 5 sets of Pull ups. If your max is 5 Pull ups, you should go for:
Set one: 5 Pull ups
Set two: 4 Pull ups.
Set three: 3 Pull ups.
Set four: 3 Pull ups.
Set five: 2 Pull ups or go until failure.
- For biceps you can do chin ups. 2-3 sets of chin ups till failure are great.
^don't be afraid of wrist pain, it's normal.
Bonus: everything above will train your forearms aswell.

Lower part:
- Abs: 2 sets of 1 minute frontal plank for abs endurance.
1 set of side plank for each side. (left and right)
- Leg raises standing on floor or hanging leg raises, 2 sets of 35 are great to build visible lower abs.
- Mountain climbers: 2 sets of 30 reps. Not seconds, reps.
- Sit ups: 2 sets of 25.

Legs:
- Go for at least 50 squats with some weight in hands.
- 100+ calves raises to define your calves.
- The leg raises also help your tendons.

Cardio:
- Go for at least 20 minutes runs daily.

Most important for abs, don't eat more than 1900 calories per day and drink at least 2 liters of water.

You can split them in 2 days workout.
day 1: chest, biceps, triceps, back, forearms. + cardio
day 2: abs and legs + cardio
day 3: Rest day, only do cardio to keep the muscles active.
day 4: Repeat.