Seeking advice on gaining weight (bulking and building muscle) after several failed attempts

  • Posted by a hidden member.
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    Feb 16, 2014 1:28 PM GMT
    Here's the situation: I'm currently 6'1", 190 lbs., 9% b.f., and I'm trying to bulk up to 200. The problem is that, despite taking in 5000 to 6000 calories a day (roughly 275g protein) and working out four to five days a week, I've been hovering in limbo around 190 for about two months. What's more, I measured myself today, and my chest, arms, thighs, and other areas slightly decreased in size since December (my weight and body fat remained the same).

    I need advice! Are there any hardgainers or otherwise knowledgeable guys out there who can tell me what more I can do to gain the extra weight (on a budget)?

    Thanks!
  • Hunkymonkey

    Posts: 215

    Feb 16, 2014 3:25 PM GMT
    You have an exceedingly high metabolism at your age. Not un-normal. Since you get enough calories, look at your training. You could be overtraining. I found that a 3 or 4 day split with 2 heavy worksets per exercise after warmups and 2-3 exercises per bodypart fit me well as a hardgainer. In other words, go hard, go heavy, keep the workouts short. Another thought, if you are plateaued, xonstant training can stall you. You might need about 10 days off. That deloads the CNS and resets you.
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    Feb 16, 2014 7:51 PM GMT
    Cross your fingers you haven't hit the myostatin barrier

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    Feb 16, 2014 8:12 PM GMT
    Eat CLEAN Protein.

    Lift.

    Keep lifting MOAR.

    MOAR Protein.

    It works.

    Take into account Your body type.

    I am PURE Ecto.

    I can lift a refrigerator over My head - but I will never be BIG.

    I am HAPPY being the best I can be.

    icon_biggrin.gificon_biggrin.gificon_biggrin.gif






    And eat a cake every once in a while -- it's worth it Dude!!!!
  • Posted by a hidden member.
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    Feb 16, 2014 11:25 PM GMT
    Step one is stop listening to "bro science"

    Maybe this will help...

    Over the past two weeks to today, Feb 16th, I gained 5 lbs of lean muscle, up 170 from 165 (should prob update my photos)

    I have a super, crazy, high metabolism rate and last time I check I was around 6-7% bf. ...Know how I did it?

    I didn't take ANY supplements (other than fish oil) no protein powders, no counting calories, no creatine, none of that stuff. Just proper workout and train hard.

    As far as eating goes, I took a page from Rich Froning. I eat when my body tells me. That simple. I DO eat clean (cept for the occasional pizza and sweets). I start the day with juiced veggies, and I eat fruits for carbs immediately after workouts to replenish.

    I've been doing strength training, 2 days/week over the past couple weeks. (aerobic capacity training/lactic threshold training the days in between) When you train for strength your body has only one way to respond... and that's to get bigger and stronger due to adaptation.

    I don't split days. Just two full body strength workouts per week. What you may want to focus on is WHAT EXERCISES ARE YOU DOING?

    Best exercises are compound movements, like deadlifts, front squats, chin ups (weighted if possible), snatches, standing barbell russian twist etc. usually at 55-75% (of 1RM) intensity. Spread your strength days apart to give proper rest and recovery.
    With the right amount of reps, sets, exercises and intensity your body WILL see gains. It's no way around it. Not only will you LOOK bigger but you'll be MUCH stronger and possess functional strength.

    This information I just gave you is worth gold, people pay for this stuff. Matter of fact I am NASM certified, I just like to help. If you need a more detailed program inbox me I can point you in a good direction.
  • Posted by a hidden member.
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    Feb 17, 2014 4:44 PM GMT
    Hunkymonkey saidI found that a 3 or 4 day split with 2 heavy worksets per exercise after warmups and 2-3 exercises per bodypart fit me well as a hardgainer. In other words, go hard, go heavy, keep the workouts short.


    Can you give me an example of what you mean, Hunkymonkey?
    Regarding the plateauing bit: I thought I'd plateaued at 175, and then I thought I'd plateaued at 185, and now I'm worrying I'm plateauing at 190. I'm of the opinion that this isn't an insurmountable foe, but…it's annoying!

    * * *

    bachian saidCross your fingers you haven't hit the myostatin barrier.


    I love ASAPScience! icon_biggrin.gif
    That's a fear of mine, yeah. My grandfather was a marathoner, and I've kind of inherited his metabolism. Now, he was an amateur bodybuilder back in the early 50's, but he was never very big… icon_sad.gif

    * * *

    Cash saidI am PURE Ecto.

    I can lift a refrigerator over My head - but I will never be BIG.

    I am HAPPY being the best I can be.


    You look fantastic, Cash! (And your profile is very eloquent!) Thanks for the advice. icon_smile.gif
  • Posted by a hidden member.
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    Feb 18, 2014 6:29 AM GMT
    Hunkymonkey saidYou have an exceedingly high metabolism at your age. Not un-normal. Since you get enough calories, look at your training. You could be overtraining. I found that a 3 or 4 day split with 2 heavy worksets per exercise after warmups and 2-3 exercises per bodypart fit me well as a hardgainer. In other words, go hard, go heavy, keep the workouts short. Another thought, if you are plateaued, xonstant training can stall you. You might need about 10 days off. That deloads the CNS and resets you.


    I think it's the training too. It doesn't matter that you are a hardgainer- it may be harder/take more time, but not impossible. I started as an 80-pound ADULT (yes you read that right), but now I'm at 165, so if anyone was the quintessential hardgainer, I was it. You just need to work out right.