Need some advice

  • spacemagic

    Posts: 520

    May 30, 2012 10:00 PM GMT
    I think I'm what some people call a hard gainer. I lift weights 3-4 times a week. I'm eating about 2500-3000 calories a day. Eating even that much is hard for me because I usually have no appetite. I drink about a gallon of water a day. I take pre, intra, and post workout supplements and protein shakes. I change up my workouts a little every week. I'm following my trainer's lead by doing high reps of low weight. Despite all that, when I measured with my trainer today, my measurements are all the same from December with the exception of my body fat dropping from 15.7% to 13%. I really want to get bigger and stronger but seem to be stuck... any advice?
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    Jun 01, 2012 1:02 AM GMT
    If you're interested in gaining size, I'd talk to your trainer about doing low reps with high weight. Does he know that size is your goal, or is he just giving you a standard routine?

    High reps with low weight means you're focusing more on endurance than on strength and size.
  • spacemagic

    Posts: 520

    Jun 01, 2012 4:39 AM GMT
    He knows that. Maybe since I was new to strength training when we started working together I needed to build up my endurance first. Maybe I'll throw some low-rep, high weight exercises into my routine. Thanks for the idea.
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    Jun 01, 2012 10:32 AM GMT
    I've found having a trainer to be a great experience, but they can't read your mind. Don't be reluctant to talk about what you'd like to get out of the time you're paying for. And don't be shy about proposing a change. Just listen thoughtfully to the response you get.
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    Jun 13, 2012 6:02 AM GMT
    Sorry, low reps does not necessary built muscle size. For me, anything lower than 6 reps is strength training. Lets look at the powerlifter, he is not big but strong. i strongly feel reps of 10 is superior done with mind muscle connection. The most common mistake in training is training too heavy. you should never be struggling. Allow yourself to get stronger and bigger over time. Casey is available for private consultation. Cut the guess work. Stop flying over the airport, land.
  • IamEvan

    Posts: 49

    Jun 16, 2012 1:36 PM GMT
    I would shoot for the 8-12 rep range on each set, and go to failure (or near failure for each set. 8-12 reps is generally considered the best range for muscle hypertrophy (muscle size). Note that if you do choose to go to failure on each set, you'll probably need to lighten up the weight a bit for each successive set of that exercise, in order to hit the 8-12 rep range. T
    hen, your focus needs to be on progressing each (same) workout. Whether it be one more rep, or an increase in weight, you should always progress.