Size ON!

  • Puckjock28

    Posts: 4

    May 15, 2013 2:34 AM GMT
    So I seem to encounter the same dilema each year, and that is how does one go about adding lean mass? I work out 4-7 times a week, and I notice gains (i.e.. increasing max squat, etc), but I never seem to get bigger. I eat around 3-4000 cals a day (I literally eat every 1-2 hours), but it seems like nothing sticks.

    I dont take pre workout, and only take about 16 oz of gatorade and a protein shake (~22g) post. I generally try to avoid loading myself up on supplements (one they're expensive, two, almost none have valid studies proving safety-losing a kidney in 10 years isnt a good trade for getting big now haha)

    So I don't know if maybe not taking supplements is limiting me, If I need to do more low reps high weight, or a carb load post workout? Looking for some general guidance.

    Thanks in advance.
  • UncleverName

    Posts: 741

    May 15, 2013 11:24 AM GMT
    Some generic suggestions (to possibly try):
    * cut out cardio entirely, so that you aren't burning muscle building calories
    * work out less
    * eat even more.
    * read up on hypertrophy and make sure you're doing that icon_smile.gif
  • MikeW

    Posts: 6061

    May 15, 2013 3:01 PM GMT
    UncleverName saidSome generic suggestions (to possibly try):
    * cut out cardio entirely, so that you aren't burning muscle building calories
    * work out less
    * eat even more.
    * read up on hypertrophy and make sure you're doing that icon_smile.gif


    Agree with the above, especially the 'work out less' and 'eat even more' parts, especially more protein for the latter. As for the 'work out less' part, it isn't intuitive but in order for muscles to 'build' they have to a) be 'torn down' and then b) *allowed* to grow back before repeating the 'torn down' phase. Exactly what that means has to be discovered individually because factors like age and genetics play a large part. A young person can recover fairly quickly, an old guy like myself needs more time. But if you're constantly bringing muscle to failure or close to and not allowing for recovery, then you're sort of spinning your wheels so far as growth is concerned.

    I only started working out a bit over two years ago. *Very* late bloomer in the body building department BUT I'm having significant success. Muscle building is SLOW (compared to fat loss, for example) and it can take years, again depending on a lot of variables. However, I'm really into it and have been doing a lot of on-line research about various strategies.

    I just started a new program found on bodybuilding.com called "Shortcut To Size". From all the previous research I've done, it seems quite legitimate. The training consists of 3 phases broken down into 4 week-long 'microcycles,' totalling 12 weeks. The first week of each phase is light weight, high reps. The second week, heavier weight, fewer reps, third week still heavier weight, and even fewer reps. Fourth week, very heavy weight and very few reps. So, in other words, it is a progressive routine that cycles through 3 phases.

    The program also offers good nutrition suggestions as well as a solid supplement guide. Most of these can be purchased in bulk and are less expensive that way. (I get mine from PureBulk.com.)

    My advice: Do some on-line research and find a program you like. Before you begin the program, take a week or two off from any heavy weight training (for me it can take almost a month). You can still be active but no serious lifting during that time. Record your body measurements. Begin the program and stick with it and take your body measurements again at the end. If you get measurable results, take another break then repeat the program. If you get to a plateau, switch up your program again or try something radically different (like partial reps with VERY heavy weight), etc.
  • LJay

    Posts: 11612

    May 15, 2013 3:35 PM GMT
    From you profile photos, you look to be in great shape and very well proportioned. I don't wee why you are worried about size. As a matter of fact, I'll bet a lot of doctors would advise you to stay just as you are rather than putting more strain on you heart by bulking up.

    Enjoy your good looks!
  • Puckjock28

    Posts: 4

    May 15, 2013 7:53 PM GMT
    Thanks for the comments guys, appreciate them. MikeW I actually just started the realjock strength workout, and it is exactly as you described the bodybuilding.com (low weight/high reps-->high weight/low rep) workout. I realize that its gonna take time, I just want to make sure I have the appropriate knowledge along the way. Im not looking to blow up. I hover around 180 now, and would like to make it to 190 (maaybe 195, but thats a bit ambitious). Ill take a look at some of the links and suggestions you guys had, and Thanks again for the help!

    And as far as working out less, I draw out my workouts more than most. Where Most people do "arms day" (Bi/tri) I do bi day, and tri day as separate days. In fact really dont do any combo days. I usually only hit each muscle group once a week directly (By directly I mean on back day obviously the Bi's get engaged a little.
  • Posted by a hidden member.
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    May 15, 2013 10:10 PM GMT
    I also do one body part per day....one day something gets doubled up for 5 workouts a week

    can you post your daily food intake because that might shed some light on why you are not gaining mass. Are you taking creatine? Are you on protein shakes?
  • gwuinsf

    Posts: 525

    May 15, 2013 10:33 PM GMT
    And what is your sleep like?
  • HPgeek934

    Posts: 970

    May 15, 2013 10:51 PM GMT
    I just wanna know how you got away with that profile picture lol. You have an incredible physique, don't change it!
  • Posted by a hidden member.
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    May 15, 2013 11:14 PM GMT
    HPgeek934 saidI just wanna know how you got away with that profile picture lol. You have an incredible physique, don't change it!


    I'm guessing the picture was first placed in private than move to public. Plenty of holes like that on this site.
  • Montague

    Posts: 5205

    May 15, 2013 11:19 PM GMT
    is that your meat hanging out in your main pic? >.>
  • Posted by a hidden member.
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    May 16, 2013 3:13 AM GMT
    Learn the difference between muscular and sarcoplasmic hypertrophy; then, train for your goal.
  • Posted by a hidden member.
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    May 16, 2013 4:31 AM GMT
    I'm pretty much doing the same thing without seeing any lean mass growth. wah wahh...altho ive only been at it religiously a few months, but I should see SOMETHING by now I feel like. I can feel a difference in strength though, thats for sure.
  • Puckjock28

    Posts: 4

    May 16, 2013 4:58 AM GMT
    Sleep is variable but usually, between 6-8 hours, probably a solid 7 most nights..except weekends.
  • Puckjock28

    Posts: 4

    May 24, 2013 3:40 AM GMT
    Another quick question open to the floor, is creatine an everyday thing, or only on days you workout type deal?