timeline results and getting bigger..

  • Posted by a hidden member.
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    Feb 23, 2007 3:12 AM GMT
    ok guys, got a question(s)...

    one..timeline results...
    ive been working out in the gym for about 6 months now. ive been lifting as heavy as i can! i dont wanna get hurt, so i do what still hurts, but actually every week, i add more weight because the weights get easier and easier.. def happy about that..

    however, im confused about my results, for me personally, i have ded seen my shape change from "boyish" to more manly and atheltic muscular shape.. but i thought by now i wouldve been a bit more ripped or built by now.. does it take longer?..
    i eat as much as i can day to day, but am i not eating enough? plz help...

    two..getting bigger
    ok.. i understand that u have to lift heavy in order to build more muscle and i feel that i am trying my best! but with the weights can one just eat anything in site to get bigger? what about fat greasy foods and the other stuff, that i always hear about not to eat. i do wanna be lean like i am now, but i wanna get a bit bigger.. i'm afraid of fatning (sp?) foods, i dont wanna build fat, i wanna build muscle..
    plz help...

    to everyone who replys, thank you so much in advance! and wish me luck in my workout!
  • Posted by a hidden member.
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    Feb 24, 2007 4:56 AM GMT
    Talk to the personal trainer and nutritionist at the gym...

    No, eating crap will not be good for you at any level of your training. Not saying that some 'junk' food, now and then, in moderation, will be bad for your fitness plan and goals either.

    Think of your body as a high performance race car... it needs high perfomance fuel... lean proteins, fruits & veggies (things with lots of color!) simple and complex carbs... (que nutrition plan for your goals...)

    Maybe instead of trying to constantly add weights... add more reps/more sets. Give your muscles a chance at building themselves. It's hard to make them bigger when they are under constant (increasing) stress. Let them rest up, and get stronger. See how that works. Good luck and have fun!
  • jcdc16335

    Posts: 2

    Feb 26, 2007 4:42 PM GMT
    I'm another small guy that has trouble gaining weight. My research and experience says you've asked alitle question with a big answer, but here's what I've learned.

    1) Low reps/heavy weights are the key to size, but you need 2 days or more between sessions to let the muscles rebuild.

    2) You should aim for 1 gram of protein per pound of bodyweight, preferaby eaten throughout the day, but some consumed immediately after a workout.

    3) Eating fat doesn't automatically add fat, but a gram of fat does have twice the calories of a gram of protein or carbs, so fatty foods are more calorie-dense. But if you eat more calories than you burn, they all store as fat. Fat, however, is bad for other reasons, so the rule is no more than 30% of your total calories from fat.

    4) To figure you calorie needs, search the net for a BMR (base metabolic rate) calculator. A general rule is that you need about 100 calories/pound for basic "living", plus more for your daily activity level, plus more for your exercise activities.

    5) Some body types (like mine, and maybe yours) will never be huge like a Schwarzenegger). If you have thin wrists, you probably have a body like mine.It's genetic. On the other hand, we don't tend to get fat either.

    6) It's true that your body adapts to an exercise program and falls into a "habit". So regularly changing your program will "wake up" your muscles as they learn to adapt to a new routine. Simple changes work, like switching from squats to leg presses to work the quads, etc.; changing the sequence of exercises, or changing from

    Here's what I'm trying right now:

    Diet: I'm shooting for a minimum of 160 grams of protein a day for my 160 lb. frame. And I'm aiming for about 500 calories a day above my minimum needs, which theoretically should add about a pound a week. (3,600 calories in a pound). In my case, I aim for 3,000 cals/day total. I focus on the protein, avoid obvious fat (greasy food, mayo, chips etc) and avoid simple carbs (mostly sugar, which screws up insulin, which affects muscle growth), in favor of complex carbs like oatmeal, multi-grains etc). And I eat all the vegetables I can swallow. The only supplement I use is protein powder shakes in fat-free milk (3 shakes per day with 1 scoop, plus a scoop in my oatmeal, making 80 grams supplement).

    Exercise: I do one heavy set per body part per week, usually pyramiding to totally pump the muscle (and which I usually feel 2 days later). But mid-week I do a shorter program on the same part, using different exercises so my muscles don't learn "the routine". On the easy days, I usually do 4-6 sets at the same weight using about 80% of my max weights. My goal is not to tear down the muscle, but just to add to the total volume of work those muscles do during the week. Finally, I teach 2 step cardio classes a week using light handweights, so all the muscles get low weight high rep work.

    I seem to finally be making small but steady gains.

    I'm a certified aerobics and Pilates instructor with 25 yrs experience (less doing weights), and I hope everyone agrees my advice is more or less right. But, like you, I'm always looking for corrrection or even better idea.

  • Posted by a hidden member.
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    Mar 11, 2007 12:44 AM GMT
    I've seen lots of hard gainers do very well on this routine:

    http://www.hypertrophy-specific.info/

    I like it myself because after several years of doing 5x5 and the so-called DC routine, my joints were fucked up. The HST routine is very good for preparing joints for heavy lifting.
  • Posted by a hidden member.
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    Apr 21, 2007 1:55 AM GMT
    I second the HST... and switching it up, generally, every 2-4 months to "shock" the muscles. Make sure you're getting a pre-workout shake or meal with at least 40 grams of protein, a post-workout shake with at least 40 grams of protein and 40 or more grams of simple sugars, and generally, 1 gram of protein per pound of current bodyweight. If you don't blow up on that, then I'd see a doctor about hormones or thyroid issues, as in you may have too little test or too much metabolic response.