Just yesterday I met a person at the gym who claimed to have been training for 2 years. His physique suggested otherwise. I guess that was a good example of stagnating in your work-out. If you don’t do things right, things will never work out for you no matter how hard or how long you train.
3. Prioritise on larger muscles
When I first started training, I would always hit the biceps and triceps in hopes of bigger arms. I would often neglect the other muscles because I didn’t really see any immediate result after training them.
What I should have done instead was train the larger muscle groups like the chest, back and legs.
Larger muscles require more energy and are able to lift heavier weights and burn more calories. It’s simple logic. I wouldn’t suggest a session dedicated to your biceps and triceps. Instead train the large muscle groups that I mentioned first. How to get the most out of your session? You can check out part 1 and part 2 of this series.
Train the large muscles as suggested in part 2. Once you’re done, you can hit the smaller muscles such as your biceps, triceps, forearms, calves etc. A session solely dedicated to small muscles won’t give you much of a burn. I’m not stopping you from doing a session for small muscles. However if you do plan on one, you could do it on one of your rest days (provided that your work-out days are dedicated to the large muscles).
Be persistent and you will see results in the future.