some muscle building insight?

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    Aug 15, 2012 5:28 PM GMT
    i've been working out since the start of may with hopes to gain some serious weight, and while i've gone from 163 lbs (eek) in early may to 178 now, my weight (and visible muscle appearance) has been on a steady plateau for the past three weeks or so. any advice on what to do? would be good to hear from some guy who have been in the same situation as me and have overcome it!
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    Aug 15, 2012 5:32 PM GMT
    Shock your body. Change your workout. Mix-it-up too. Make sure you get enough food, water, sleep.
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    Aug 16, 2012 1:46 AM GMT
    I wanna do some muscle groping with the OP. He can work on the muscle building later. icon_biggrin.gif
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    Aug 16, 2012 2:07 AM GMT
    2-3 (3 for the bigger muscle groups, pecs, back, quads) sets max for the work out the same exercises and muscle groups 3 times a week, every other day. start up with two weeks of 15 reps, two of 10 reps and two of 5 reps, than a week off to relax your body. move the weight up 5% after each day, and adjust the weight for the different weeks according to what you can do. The myosatelite cell apparently recover after 24 hours, so you can work out every other day, just keep it to two sets, so you get some what sore, take the weekend days to recover and reduce the sore you built up from the week. I put on 10 pounds after 3 weeks of this, however I can't say it would be the same for you. Maybe I should start up my own forum for muscle growth I'm it's my training specialty. I am in college for health and fitness btw. PM me if I should start up a forum for a muscle building program.
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    Aug 16, 2012 2:10 AM GMT
    I've always been told to change my workout every 4-6 weeks to keep the muscles challenged. If you're doing the same workout each time, then it's no wonder you hit a wall.
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    Aug 16, 2012 2:12 AM GMT
    DudeInNOVA saidI've always been told to change my workout every 4-6 weeks to keep the muscles challenged. If you're doing the same workout each time, then it's no wonder you hit a wall.
    THIS*
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    Aug 16, 2012 2:30 AM GMT
    JR_RJ said
    DudeInNOVA saidI've always been told to change my workout every 4-6 weeks to keep the muscles challenged. If you're doing the same workout each time, then it's no wonder you hit a wall.
    THIS*
    I change my workout every week. Although I'm not going for size, I easily could being a mesomorph. But the general idea of changing things up IS effective. Not just for muscle size, but for preventing burnout.
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    Aug 16, 2012 2:42 AM GMT
    bnf4 saidi've been working out since the start of may with hopes to gain some serious weight, and while i've gone from 163 lbs (eek) in early may to 178 now, my weight (and visible muscle appearance) has been on a steady plateau for the past three weeks or so. any advice on what to do? would be good to hear from some guy who have been in the same situation as me and have overcome it!


    Eat.

    Calories are very important.

    In untrained folks, this is normal..to make quick gains and level out. Calories are the single biggest factor that really influences how you get bigger.
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    Aug 16, 2012 3:19 AM GMT
    You might want to look into and get to understand two things called hyperplasia and hypertrophy.

    Hypertrophy is the increase in the size of your muscle cells or any other cell for that matter. The bigger your muscle cells are the more water they will hold and the denser they'll look. Supplements like beta alanine and creatine help. Steroids also cause hypertrophy, but the biggest reason I am against steroids is the effects are not permanent. You lose the water as soon as you stop taking them. Testosterone can help with lean muscle gain, but I still don't see it all that beneficial considering the risks and the price. Especially at your age.

    Hyperplasia is what you want to happen to increase overall muscle mass. Hyperplasia in bodybuilding is the creation of new muscle fibers and the splitting of muscle cells to create new ones. This is where I and others can throw a lot of bro science your way, but I find what I am about to say true in my experience. You just have to do your own research and make up your own mind:

    Human Growth Hormone is abundant in our bodies from the beginning of puberty to the early 20's and is what causes the increase in muscle cells by producing IGF (Google that too). Of course if you aren't lifting heavy at this time you aren't going to grow any new muscle cells which is why skinny guys who weren't athletic as teens and decide to workout in their 30's get frustrated about seeing no muscle gain. Their body is no longer producing HGH and so they aren't able to create new muscle cells. You might still have some time in this window at 20, so get out there, lift heavy and eat, eat, eat. Don't be afraid of carbs. You need them right now. I know you have that hot, lean bod right now, but crabs are important in building muscle.

    I do not support the use of HGH either because you can get that gut like Ronnie Coleman. It's nasty, but his physique is an example of what HGH does to your body. I am a big supporter of peptides. I'll give you three links to start, but do your research on these things for sure before you consider them. They aren't a steroid, but still require needles to use.

    http://www.steroidology.com/forum/anabolic-steroid-forum/603298-igf-1-lr3-vs-des.html

    http://www.steroidology.com/forum/peptide-science/628973-peptides-tissue-growth-protection-practical-use-surrounding-them-must-read.html

    http://www.ar-r.com/

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    Aug 16, 2012 3:36 AM GMT
    Everyone goes through plateaus, especially when they first start gaining. Nothing to worry about here. I went through the same thing. DO NOT get discouraged!

    Change it up, throw your workouts into reverse, change the intensity, weight, order... BODY SHOCK!!

    You'll be fine, dude. No worries.

    ...And Good Job!!! Keep up the gains and let us know how you're doing.
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    Aug 16, 2012 9:38 PM GMT
    LVmotoJock saidEveryone goes through plateaus, especially when they first start gaining. Nothing to worry about here. I went through the same thing. DO NOT get discouraged!

    Change it up, throw your workouts into reverse, change the intensity, weight, order... BODY SHOCK!!

    You'll be fine, dude. No worries.

    ...And Good Job!!! Keep up the gains and let us know how you're doing.

    Body shock, totally agree. My body gets used to workouts and then they become useless. So switch it up.
  • MikemikeMike

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    Aug 17, 2012 9:29 AM GMT
    chuckystud said
    bnf4 saidi've been working out since the start of may with hopes to gain some serious weight, and while i've gone from 163 lbs (eek) in early may to 178 now, my weight (and visible muscle appearance) has been on a steady plateau for the past three weeks or so. any advice on what to do? would be good to hear from some guy who have been in the same situation as me and have overcome it!


    Eat.

    Calories are very important.

    In untrained folks, this is normal..to make quick gains and level out. Calories are the single biggest factor that really influences how you get bigger.


    eat is always his answer. It's more important what you eat than how much. You are what you eat and he likes all you can eat buffets-must be eating all pork in TXicon_idea.gif Plus your body is a lot better looking than his old pics. Keep training your larger muscle groups and read up on high intensive training work-outs. Muscles need varietyicon_idea.gif
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    Aug 17, 2012 10:06 AM GMT
    Well, in about 9 months Ive packed on 17 kg of muscle mass, and decreased my fat %.

    Gym hard and make sure u always push ur body to the limits. Get the right food in (balanced of course) and in the right quantity for ur body type. And make sure u also rest ur muscles properly. Sleep is very important so get in the right amount.

    Suppliments are okay but its not must. I did suppliments but still got the same results without them. As long as ur diet provides what u need.

    Different target amounts of reps will have a different impact on ur muscels. If u want to build (aka increase muscle strength and volume) focuse on lower, heavier reps. I start off with 15 as a start but take it down to 6 by increasing the weigh for my first type of exercise. I always do complex exercises first and then end with the isolation exercises. This tiresthe individual muscles out so that you can train them hardly but more easily at the end.

    I make sure that the last two reps of a set are always crap difficult to complete, and if they are, then I will increase the weigh for the next set.

    Lastly, proper technique is key. The point of exercise is to activate the muscles you are targeting correctly, not to lift the move heavy load so you look cool in gym. Soake sure your movements are focused and your muscles are all activated properly through the reps. Dont use momentum or move too quickly through the motions. This is just cheating.
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    Aug 17, 2012 12:55 PM GMT
    biguy1on1 saidWell, in about 9 months Ive packed on 17 kg of muscle mass, and decreased my fat %.
    [...]


    (17 kg = 37 lbs)
    You must have been emaciated 9 months ago. You're 2" taller than me and about the same weight.
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    Aug 17, 2012 1:33 PM GMT
    BuddyinNYC said
    biguy1on1 saidWell, in about 9 months Ive packed on 17 kg of muscle mass, and decreased my fat %.
    [...]


    (17 kg = 37 lbs)
    You must have been emaciated 9 months ago. You're 2" taller than me and about the same weight.


    I was clinically underweight before. But not anymore. I used a great dietician and have a saddistic personal trainer. So yeah, 37.4 lbm is the intermediate result I obtained. I'm of course still building currently since I can be a lot more beefy yet.
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    Aug 17, 2012 1:46 PM GMT
    biguy1on1 said
    BuddyinNYC said
    biguy1on1 saidWell, in about 9 months Ive packed on 17 kg of muscle mass, and decreased my fat %.
    [...]


    (17 kg = 37 lbs)
    You must have been emaciated 9 months ago. You're 2" taller than me and about the same weight.


    I was clinically underweight before. But not anymore. I used a great dietician and have a saddistic personal trainer. So yeah, 37.4 lbm is the intermediate result I obtained. I'm of course still building currently since I can be a lot more beefy yet.


    Keep up the great work and enjoy the results!