How to build muscle?

I never meant other people dont have a busy life. I just find this a bit hard to keep training with job and private life, maybe I am the only to think that.

In my room, I have one bench, 4x5kg dumbbell, 4x2.5kg dumbbell, 4x1.25kg dumbbell. I have been weight lifting in my room for years now on my own. I always had enough space to fail the weights.

I just finished my workout session, I have done the following:

Session A: Bench Press (6x8 13kg), Shoulder Press (6x8 8kg), Bicep Curl (6x8 13kg), Tricep Extension (6x8 13kg), Dead Lift (6x8 8kg), Squat (6x8 11kg), Palms-up wrist curl (6x8 8kg), Weight Crunch (6x30 20kg)

Just a question... how do i know if I train hard enough? Should I feel soreness in my arms? I finished my session 40 minutes ago and can still feel the soreness in my muscle.

Also when I weight lifting, all my veins in my arms and biceps come out. Is it normal? is it a sign I train hard enough?

Because I train on my own, I am always afraid for not pushing hard enough.....

There is no way you can curl the amount you can bench. Or you lifting in each set until it is hard to lift the weight for another rep? If not you will get little to no benefit from what you are doing, no offense.

The weights you are talking about are not going to build any amount of muscle and you will out grow the weight in a matter of days or weeks, then will need heavier. 11KG squats? I am sure you could do much more than that for so few reps

You are actually right, it's bit lighter for bench press around 12kg.I have not weight lifted for weeks, it was the return today with a new way to train: low reps and high weight. Before I was lifting even less than but with higher reps. I just hope I will increase the load in the next weeks. That would be a good sign.

So where does it say it's not true? BTW, wikipedia isn't a great source for evidence since it can be edited by anyone.

Every where, because it is now known that is not how myogenesis works. You can control your muscle tissue ratio's just as much as you can control where you reduce fat. There is only one type of hypertrophy. Bodybuilders and power lifters have the exact same muscle.

I think I'll stick with medical science on this. There are 2 different types of muscle hypertrophy. Sacroplasmic and Myofibrillar. Find a source where this is disputed.

http://sites.psu.edu/brianharrell/wp-content/uploads/sites/9700/2014/02/Harrell_TDD_final.pdf
http://www-scf.usc.edu/~uscience/exercise_science.html
http://www.unm.edu/~lkravitz/Article folder/hypertrophy.htmlhttp://www.jissn.com/content/pdf/1550-2783-1-2-27.pdf

Specific training programs target one more than the other.

And you CAN'T control where fat is reduced from your body. That's a myth that's been debunked for eons.

Also to add, while they may have the same "muscle", fiber count of types may be totally different.

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Even though you're confined to just dumbbells, your workouts are still not targeting all of the muscle groups you should be. My assumption is that you are looking to gain both mass and definition, not just strength.

It sounds like you're saying you can't target certain muscle groups with only dumbbells, but I don't agree. For example, you can do back exercises with free weights -- I typically work out at home and at hotel gyms since I live on the road most weeks (and if you've ever had to work out while traveling, you know hotel gyms are not always the best). Yesterday I focused on back, shoulders and biceps. It was a 20 minute workout since that's all I had time for, but sometimes you have to make do with what you have.

Superset (3 sets, 10 reps each, no rest in between) with two 20lb dumbbells:
-Alternating deltoid raises
-Side lateral raises
-Dumbbell shoulder presses
-Standing dumbbell upright rows
Alternating Hammer curls (3 sets, 10 reps each, with two 20lb dumbbells)
Bicep curls (normal grip) (3 sets, 10 reps each, with two 20lb dumbbells)
Bent over rows (3 sets, 10 reps each with two 35lb dumbbells)

Of course, these quick workouts aren't necessarily what I'd do if I had the luxury of machines, more time, or someone to spot me with heavier weights, but they work well in a pinch and given your scenario might work well for you.

I use this website to find exercises:

http://www.dumbbell-exercises.com/

It maynot be the best. I am trying to pick up one routine for each muscle: Abdominal, Chest, Shoulder, Bicep, Tricep, Back, Leg and Forearms. My goal is to gain weight, mass and strength. I am not a bodybuilder.

All skeletal muscle looks like this, no way to change it with training.

In anatomy. Are you saying that specific training and nutrition doesn't increase the size of muscle? Or the strength? What is it you're trying to say?

. My goal is to gain weight, mass and strength. I am not a bodybuilder.

i don't even know what that means... because well- that's exactly what body builders do.

gain weight- mass and strenght (to a degree)

they just diet down so you can see all the hard work- and then they jump on a stage after careful diet manipulation to see maximum results.

If you want to get big- look swole and be strong- do the same thing- just don't apply for a competition and don't accidentally take steroids (not that all of them do- but if we are going with the steryeotrypical body building image acheived with hard work and gear- then well there you have it)

it takes YEARS of hard work .

But generic progressive lifting will not do that to you alone.