Not Getting Any Bigger

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    Jan 08, 2011 2:15 PM GMT
    First of all hi, this place is awesome, I've been reading different threads for like 2 hours non stop, so much info.

    Now my dilemma is that I've been trying to bulk up for a while now and it just doesn't seem to be happening.

    I know patience is vital to any fitness goal but it has been over a year and my upper body has barely gotten any bigger.

    I train with a PT, who's also a bodybuilding champion, so he knows what he's doing. When it comes to leg weights I have tripled my results and think I am doing very well with my leg strength.

    However when it comes to arms I haven't improved a great deal. When I first started in nov 09 I could bench 40kg, now I can do 60kg (but even struggle with that). I do any diet my PT puts me on and even have whey protein shakes for that extra hit. He is supportive but it's getting to the point where even he probably thinks I'm not taking weights seriously.

    I do three arm sessions a week - one with my trainer 30mins, and two by myself 30-45mins. My back/triceps aren't my main concern as I am half decent at them. It's my chest/biceps that suck.

    I know that I will have to continue to be patient but figured that a lot of people on here know what they are talking about so someone might have some good advice on any way to better my results.
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    Jan 08, 2011 9:39 PM GMT
    Study hypertrophy.

    If you eat enough, you'll get bigger.
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    Jan 08, 2011 9:55 PM GMT
    ^ Translation: eat more calories, invest in weight gainer shake.

    Also- I have never heard of doing more than two arm sessions per week. Are you sure you're not overtraining?
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    Jan 09, 2011 2:06 AM GMT
    Bullwinklemoos said^ Translation: eat more calories, invest in weight gainer shake.

    Also- I have never heard of doing more than two arm sessions per week. Are you sure you're not overtraining?


    I do eat a lot of carbs but I guess my problem is I don't know how many I should be eating. Should I try less cardio perhaps?

    Yeah I've heard of 2 x 1hr arm sessions a week but prefer to do 3 x 30min sessions as 1hr kills me and by the end I can barely lift so I feel like I waste the last 10mins or so.

    Thanks to both of you for your answers icon_smile.gif

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    Jan 09, 2011 2:23 AM GMT
    chuckystud saidStudy hypertrophy.

    If you eat enough, you'll get bigger.


    And believe HIM. He's the best for any fitness related posts ;)
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    Jan 09, 2011 2:33 AM GMT
    uh ya I've been through this...
    First of all - Einstein defined "insanity" as doing the same thing over and over again expecting different results. You must be insane to keep doing what you're doing.
    Your PT should know better...
    After I had surgery I lost a lotttt of weight. I was a stick. Now, granted I'm not exactly big and buff I've noticed a great deal of change in my body over the past 10 months. I hope to be at my goal weight by June.
    You need to eat more calories. If you can't get it from food you need to start drinking a weight gainer shake.
    Secondly, try going to bodybuilding.com and looking up hypertrophy - I did a routine called "HST" which worked for me - a buddy of mine in the military did it as well. It's a great starting point and it spreads your sets out throughout the week to keep your muscles in a constant state of hypertrophy (growth). I did that for about 7 or 8 weeks to start then went to a split routine.
    You can find the HST on bodybuilding.com.
    Most importantly though you have got to count your calories, carbs, protein, etc. but make sure you watch fibre intake as well and be careful about the amount of sugar and (bad) fat you get from trying to increase caloric intake - there's a good way to gain weight and a bad way...
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    Jan 09, 2011 2:52 AM GMT
    If you're doing three dedicated arm workouts a week, it could be that you are overtraining them. If you hit them really hard, you might need up to a week to really recover fully before hitting them again. Maybe try training them harder but less frequently?
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    Jan 09, 2011 4:22 AM GMT
    thats what she said
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    Jan 09, 2011 7:11 AM GMT
    k3l3k0 saiduh ya I've been through this...
    First of all - Einstein defined "insanity" as doing the same thing over and over again expecting different results. You must be insane to keep doing what you're doing.
    Your PT should know better...
    After I had surgery I lost a lotttt of weight. I was a stick. Now, granted I'm not exactly big and buff I've noticed a great deal of change in my body over the past 10 months. I hope to be at my goal weight by June.
    You need to eat more calories. If you can't get it from food you need to start drinking a weight gainer shake.
    Secondly, try going to bodybuilding.com and looking up hypertrophy - I did a routine called "HST" which worked for me - a buddy of mine in the military did it as well. It's a great starting point and it spreads your sets out throughout the week to keep your muscles in a constant state of hypertrophy (growth). I did that for about 7 or 8 weeks to start then went to a split routine.
    You can find the HST on bodybuilding.com.
    Most importantly though you have got to count your calories, carbs, protein, etc. but make sure you watch fibre intake as well and be careful about the amount of sugar and (bad) fat you get from trying to increase caloric intake - there's a good way to gain weight and a bad way...


    Awesome thanks...checking out bodybuilding.com now
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    Jan 13, 2011 3:42 PM GMT
    shy_pj said
    Bullwinklemoos said^ Translation: eat more calories, invest in weight gainer shake.

    Also- I have never heard of doing more than two arm sessions per week. Are you sure you're not overtraining?


    I do eat a lot of carbs but I guess my problem is I don't know how many I should be eating. Should I try less cardio perhaps?

    Yeah I've heard of 2 x 1hr arm sessions a week but prefer to do 3 x 30min sessions as 1hr kills me and by the end I can barely lift so I feel like I waste the last 10mins or so.

    Thanks to both of you for your answers icon_smile.gif



    That's your problem right there. When you can barely lift, try using drop sets (or lesser weight) so that you stimulate whatever muscle fibers you still haven't broken down yet. Plus if you have been skinny all your life, try some mass gainers.

    It even says in one of Bodybuilding.com's articles** that you won't be able to brush your teeth after doing the workout in the article.

    **http://www.bodybuilding.com/fun/xrep7.htm