Advice for training whilst gaining muscle

[Jacketpotatoes123]

Im a 16 year old rower. Currently I am doing a lot of rowing- at least twice a day- (normally at least 60 min UT2 and an interval piece/5k) plus about an hour of lifting. (Aiming to really improve my 5k time by a lot). I would say I am well built and am happy about my muscle size (especially legs) however my arms are particularly skinny compared to the rest of my body. I don't see why I am not increasing arm size. Even though I eat at least 3500 (normally about 4000) calories a day with at least 160grams of protein. Why aren't I seeing any muscle gains? Any advice/thoughts would be appreciated.
Final note: I heard that cardio kills gains but I would like to try my best to not cut down on the erg sessions as I am seeing lots of improvement, in terms of erg times.

[Tony Cook]

You are burning too many calories to ‘quickly’ gain muscle. You have to accept that you cannot effectively train for everything all at the same time. Also you will naturally gain size over the next 4/5 years as your body matures.
If your main target is a 5k time then train for that and forget about size of specific body parts. If you decide arm size is more important you need to follow more of a body building weights routine and forget about the rowing for a while.
You can try to strike a balance but then you won’t get a fantastic 5k time and you won’t get massive arms.

[iangallagher]

Im a 16 year old rower. Currently I am doing a lot of rowing- at least twice a day- (normally at least 60 min UT2 and an interval piece/5k) plus about an hour of lifting. (Aiming to really improve my 5k time by a lot). I would say I am well built and am happy about my muscle size (especially legs) however my arms are particularly skinny compared to the rest of my body. I don't see why I am not increasing arm size. Even though I eat at least 3500 (normally about 4000) calories a day with at least 160grams of protein. Why aren't I seeing any muscle gains? Any advice/thoughts would be appreciated.
Final note: I heard that cardio kills gains but I would like to try my best to not cut down on the erg sessions as I am seeing lots of improvement, in terms of erg times.

Just from what you've said, I'd say you need to drastically up your calorie intake. you need to be in a surplus to build muscle, and you are already burning extra calories during your row. I'd be looking to eat at least 5,000 calories a day if not more quite honestly. if you are smart about how you get your calories in then its actually pretty easy. For example, i start the day with a smoothie. This has a banana, protein powder, peanut butter, prunes, and ALOT of oats. All up its easily around 1,500 calories ( i just use water instead of milk) and you can drink it in seconds.
When I used to run ultras, it wouldnt be uncommon for me to do the same before bed. So thats an extra 3,000 calories in the diet easy.

[hjs]

Im a 16 year old rower. Currently I am doing a lot of rowing- at least twice a day- (normally at least 60 min UT2 and an interval piece/5k) plus about an hour of lifting. (Aiming to really improve my 5k time by a lot). I would say I am well built and am happy about my muscle size (especially legs) however my arms are particularly skinny compared to the rest of my body. I don't see why I am not increasing arm size. Even though I eat at least 3500 (normally about 4000) calories a day with at least 160grams of protein. Why aren't I seeing any muscle gains? Any advice/thoughts would be appreciated.
Final note: I heard that cardio kills gains but I would like to try my best to not cut down on the erg sessions as I am seeing lots of improvement, in terms of erg times.

“Hour Lifting per day” this sounds excessive, just like rest of your training. But who knows, with details nobody can tel.

If you are suited to row, you will never become very musculair, that would mean you are build for aerobic work.

Your age is a factor, you seldom see 16 years old with muscle. But you have time on your side. Your best years do come now.
Learn about training. Aerobic training is very much about volume. Strenght/weights NOT, that about intensity and recovery.
It sounds like are doing way to much anaerobic work. Weights/intervals. And or at way to low intensity. If you train hard, no way you could do that daily.
Big picture, keep up the volume Ut2, cut down the intervals, cut down the weights. But increase the quality of your weights. After a serious session you need 2/3 rest for the muscle to recover and grow. If not you are overtraining and or train to easy.

[Gammmmo]

You are burning too many calories to ‘quickly’ gain muscle. You have to accept that you cannot effectively train for everything all at the same time. Also you will naturally gain size over the next 4/5 years as your body matures.
If your main target is a 5k time then train for that and forget about size of specific body parts. If you decide arm size is more important you need to follow more of a body building weights routine and forget about the rowing for a while.
You can try to strike a balance but then you won’t get a fantastic 5k time and you won’t get massive arms.

This pretty much sums it up, you will never be a jack of all trades and u may be genetically pre-disposed to arms being a sluggish bodypart to build but you do have youth on your side. I will add 3 things:

1. exercise (weights) selection and the mind-muscle connection is key - are the movements you are doing to build your arms effective? I have stuggled to build my biceps as I wasn't reducing the influence of the forearms. Similarly, I have found extended skull crushers are now visibly building my triceps when other exercise weren't.

2. You need to start counting calories. Either do this v accurately with something like myfitnesspal app or do what I do and have a running calorie total each day based on weighing some food portions and knowing how many calories are in the things you often each per weight. Try to keep to a specifc amount and track weight. Give it a couple of weeks. Weigh yourself again and adjust up or down. ALSO aim for 0.8g-1g/1lb of bodyweight of protein per day.

3. Timing of aerobic and weights workouts (signalling pathways) is something else worth looking into e.g. not much point doing squats and benching etc, then your arms as a token effort following by 40mins on the ergo. Can you see how this isn't the best scheduling for your arms?

P.S. I don't want to come across as overbearing but there is a tendency for younger people to come on this forum with a post asking for guidance when they clearly haven't taken the time to search for the EXISTING knowledge on subjects. Remember also you can't always RUSH big changes. Not saying this is the OP but just an observation.

[KeithT]

I would agree with most everything already said- eat a LOT and ensure you are getting protein. Also, be sure to focus on basic compound movements when lifting weights - no need for isolation type exercises at this point. Finally, I was always thin when in High School despite doing the things I said but I played many sports and just burned a lot calories and had a fast metabolism, but eventually I put on some good muscle, just have to keep at it.

[Moxy]

While you're doing a significant amount of rowing and lifting, it's essential to ensure that your training program includes specific exercises targeting your arms. Include a mix of compound exercises (e.g., pull-ups, chin-ups, and rows) and isolation exercises (e.g., bicep curls and tricep extensions) to focus on your arm muscles. Alongside your rigorous workout routine, it's crucial to support your fitness goals with a well-balanced and nutritious diet.
Consider incorporating protein-rich meals to aid muscle recovery and growth. One delicious option is instant pot wings, a flavorful and protein-packed dish. These wings can be prepared quickly in the instant pot, providing a convenient and satisfying post-workout meal. The protein from the chicken wings helps repair and build muscle tissue, while the variety of exercises in your training program ensures a comprehensive approach to arm development.
Remember to stay hydrated throughout the day, as proper hydration is essential for overall health and can support your workout efforts. Whether you're enjoying a hearty post-workout meal of sweet and savory meals or fueling up with a nutritious pre-workout snack, maintaining a balanced diet will contribute to your overall fitness success.