Cant gain muscle weight, thinking about prohormones mabe?
- 08-17-2013, 07:21 PM
- 08-17-2013, 07:25 PM
08-17-2013, 07:34 PM
Man im trying it doesnt matter if I eat the hell out of protein or how many protein shakes I take or if I eat junk food. I gained 12 lbs in a month and a half when I started lifting again and then idk feeling bumbed out...... just cant gain, idk should start eating more meals in a day ?
08-17-2013, 07:43 PM
You gained 12lbs, to maintain that and continue, you must eat more. The bigger you are, the more calories you need. Simple as that.
Prohormones are steroids. Except that. They won't make you gain weight. The only thing in the entire world that will make you gain weight, is a caloric surplus. The ONLY THING!!
If you don't gain weight naturally because you aren't eating enough, prohormones won't do it either. What are the prohormones going to use to build muscle? Food
Do you know how many calories are needed to maintain your current body weight? How many carbs and fats are you taking in a day? From what sources? How many days per week are you training?
There's numerous variables that you need to know for yourself and to answer before anyone can provide you with anymore help.
Don't take any prohormones. Save those for when you have done everything humanly possible to gain weight via calories and and natural supplementation. Taking more protein shakes and not gaining doesn't mean you're maximizing your potential
08-17-2013, 08:09 PM
Wednesday-legs and back
Thrusday- biceps and shoulders
Friday-abs and traps
Eating lots of deer steaks that i got from hunting and deer sausage
Lots of turkey meat, peanut butter,and bannas every once in a while, brats, and a protein shake every morning and after workout
08-17-2013, 08:18 PM
Training legs and back together is a bad idea..the two largest muscles on your body.
A day for traps is absolutely ridiculous. They're back muscles, train them with back. They'll actually grow more from rowing than from shrugging. That "peak" that everyone wants, is just 1/8 of the muscle. They travel down your upper back.
Give yourself more rest days. I recommend a 4 day per week Upper/Lower/Upper/Lower plan.
You gave your food list. The only carb source you listed was a banana. Why?
Height? Weight? Exactly how many calories do you eat per day?
08-17-2013, 08:36 PM
5' 6 135 lbs I just thought I need to pack a lot of protein into my diet to gain muscle so thats why I dont have other things in my food plan
08-17-2013, 08:40 PM
1-1.5g of protein per pound of body weight
.5-1g of fat per pound
The rest fill with carbs
Protein will repair the muscle. You need fats and carbs to grow (in my opinion)
You've got the protein sources down. Carbs-sweet potatoes, rice, whole grains. Fats-red meat, fish, nuts, avacado, coconut/olive oils ect
You've gotta eat more than just protein. That's only one small peice of the puzzle.
I like T-Bones recommendation. Find a basic book on eating for strength training. On top of that, look up the book Starting Strength.
08-17-2013, 08:51 PM
I do triceps on a differnt day cause when I do it on chest day I cant do as much weight and reps (have to drop 20 lb on skull cruchers) cause there tired from the other exercises, and I do traps on friday with abs just to kinda give me another rest days cause I thought I might have been over exercising and thats why I wasnt gaining weight but il start working traps on back day then. Really been messing with my routine to try to figure something out why I ain gaining muscle thats why its all messed up right now
08-17-2013, 09:08 PM
08-17-2013, 09:09 PM
You have a ways to go with your diet and WORKOUT PLAN. Stay away from PH's for a bit, you don't need them right now. Lots of good advice in this thread, execute what has been suggested and you will be impressed with the results.
08-18-2013, 09:05 AM
Agree with Sean.
Most of your focus on gaining overall mass and B weight revolves around or puts the most emphasis on, the smallest muscles!?!?
You comment on not having enough gas for the tris after BP's day, but put legs and back (the 2 largest groups) on only one day a week training!?
Also, personally, the whole idea with supplements and or especially more dangerous PH's etc., being the difference between you gaining or not, is not a good or healthy approach or outlook at all. They will not make that difference.
80%-90% of anyone's best gains, will be from a focus on good compound exercises and good solid natural food.
IMO, look into proven 5x5's and or more large body muscle group work, if you want to gain overall size and strength and worry about triceps or biceps only after hard work is put in on the big compounds.
08-18-2013, 11:24 AM
Thanks everyone glad u guys know what ur talking about im gonna start doing all this advice uv been telling me a try it out and see what happens
08-18-2013, 11:53 AM
08-18-2013, 02:34 PM
08-18-2013, 02:34 PM
08-18-2013, 02:41 PM
Train to failure every set, every workout. Then watch your hunger increase, and your weight/muscle concordantly.
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08-18-2013, 03:34 PM
Iv been doing a lot of drop sets when I do my sets I do my max (4-6 reps) for 4 sets and as soon as im done with my 4th I drop 10lb every 30 sec and I get a great burn and pump when I do this way
08-18-2013, 03:36 PM
08-18-2013, 03:54 PM
Doesn't matter. What matters is your total calories at the end of the day. I have the worst job ever in terms of eating, and I make out fine
08-19-2013, 07:08 AM
A burn and pump is okay I suppose, but to me, does not always prove growth in mass and strength. You are going to be better off with simple progression (adding weight and or reps/sets) and straight forward multi set/rep execution, over say a month or 2 or 3. ie; Starting say squats, deads, rows, BP's, standing OHP's with x amount of weight and add #5-#10 per week for a cycle while taking in enough food. At the end of the cycle, regroup with lower weights again and take another run. Adding weight to these biggest exercises, without having to use all the fancy drop sets, intensities, forced reps etc. etc. is where you are going to transform the largest musculature of the body, into accepting heavier and heavier loads and growing the entire body larger and of course stronger.
Then worry about the small stuff and however you want to program it. My guess is, if you are hitting the big stuff hard enough, with multi sets and reps (adding weight weekly) you will not be that interested in doing drop sets afterwards on say arms. A few sets of heavy straight weight will most likely be plenty.
I used to train my arms until I could hardly move them with tons of volume and intensity, it did very little after a point for size, compared to heavy rows, chins BP's etc. along with eating enough.
08-20-2013, 01:07 PM
08-21-2013, 07:46 AM
Personally, I have never worried about all that. (But I am not a lean cut bodybuilder either) I just ate a balanced diet, and ate enough. If the scale was going up, I was eating enough and adjusted accordingly.
If you are interested in gaining some weight and strength, then put the effort and focus on the big stuff and the little stuff takes care of itself. If however you are interested in a very lean BBer body and cuts, you have to make all the adjustments necessary. Limiting the diet in this way however, will find it harder to gain all over muscular BW.
08-21-2013, 08:51 AM
Not interested in being really cut, right now thats how my body is, now I want to gain about another 15 - 20 lbs in muscle I can cut later cause loosing weight easy for me
08-21-2013, 08:55 AM
Eat eat eat eat and don't stop eating. If you think you are enough, you're wrong-go eat more.
Look up carb cycling articles on T-Nation and see if that interests you
08-21-2013, 11:30 PM
09-13-2013, 09:13 PM
10-23-2013, 03:58 AM
dude you're no way ready for PH..no hate, but you have NO idea on training or nutrition yet. stay away from them, do more research via these threads etc and you'll grow heaps, i promise. how old are you man?
10-23-2013, 07:47 AM
10-23-2013, 07:49 PM
yeah man, definitely plenty of room for growth without the pH. i suggest you hire a coach, i coach bodybuilders here in NZ and online for comps etc, i'll be happy to help you
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