Okay, I''m skinny. I weigh 130lbs i''m 5'' 11" and I can lift 250 (squat lift) I work out... but i cant build any mass. i mean as we speak im free weighting 15lbs one arm and I don''t gain any mass?!?
My diet is high in protein i am fairly confused after 5 or 6 months I have gained nothing?!
I''d like some help here guys... thanks.
My exercises -
free weight rep - 15lbs
squat lift - 200 (MAX:250)
bar lifting - 45
pushups - 2 sets of 25
crunches - 2 sets of 20-30
reverse crunches - 2 sets of 20-30
and some planking which i cannot explain because it would be to complicated haha
You don''t have to be a guy to answer this question. since nobody else can figure it out all advice is nice. (no rhyme intended)
I have the right diet***
AS PREVIOUSLY STATED
@ Matt - That website... is the shit.
Is There an Easy Way to Lose Weight?
Recommended Answer:
The term hardgainer is used to describe someone who lifts weights but
sees very little, or no, tangible results. Most hardgainers are not
hardgainers at all. They are simply people who don''t know how to do
the things right.
So, then, what can you do to get results?
Training Techniques. Many lifters go into the gym and perform the same
workout, with the same weight, over and over again, and wonder why the
results never come. Achieving the results you want isn’t difficult.
Simply make sure you are using Compound Exercises. Make sure that the
majority of exercises in your program are compound exercises. Compound
lifts include: squats, deadlifts, overhead press, bench press,
pullups, dips, rows, stiff-leg deadlifts, etc. Compound exercises are
the key to building strength and muscle. Isolation work, cable work,
pec deck flyes, and most machines won’t give you the results you want.
Progression. Keep a log of your workouts. Every time you exercise, try
to perform more reps than the last time. And when you hit the “rep
ceiling” for that particular exercise (anywhere from 6-20 reps), add
more weight the next time you lift. To make strength and muscle gains,
you must always be pushing for more reps and more weight. Sticking
with the same weight isn’t doing anything. Your body adapts quickly to
current workloads, and you will stop gaining muscle.
Do NOT train to failure. Training to failure is unnecessary, and taxes
the body. Try to stop one rep short of positive failure. Basically,
keep performing reps until you’re not sure you can perform another
rep, and then quit. It is not positive failure that makes you bigger
or stronger, it is the increased workload that comes from progression.
De-loading Periods. When your body feels over-trained, run down, very
sluggish, and/or you have nagging joint aches and pains from an
extended period of training, it is time to de-load. A de-load period
can be one or two weeks, and requires you to hit the gym and perform
your same routine, but using 30-40% weight, or 30-40% fewer reps. A
de-loading period will allow your body to retain its fitness level,
while you recover from fatigue.
Diet. You cannot train properly and then eat junk. Your body needs
the proper raw materials to grow.
Protein. Make sure you are eating enough protein. It is best to eat
5-6 smaller meals each day, spaced 2.5-3 hours apart. During each
meal, try to eat at least 25-30 grams of quality protein. It is also a
good idea to mix up your protein choice (eggs and chicken, seafood and
beef and so on).
Meals. Smaller, healthy meals keep a constant stream of muscle
building nutrients flowing through your system. Try to eat smaller
meals every 2.5-3 hours.
Calories. To grow, you can’t be under-eating. Estimate your lean
body mass (weight without body fat) with a skin-fold caliper, and then
multiply that number by 21. This is a good base daily caloric intake
to start with. For example, if your lean body mass is 150 pounds,
multiply 150 * 21, and you find that you need to eat a minimum of
3,150 calories each day. Of course, every person’s metabolism is
different. If you are losing weight, add 200-500 more daily calories
and see what happens over the course of the next two months. If you
are gaining too much fat, cut back the calories for a couple of
months. Always rely on your lean body mass (via a skin-fold caliper)
to help you decide your best course of action.
Zig zag. It is also a good idea to eat slightly more (200-500
calories) on training days. This zig zag effect assists your body in
gaining weight while minimizing, or negating fat gains.
Follow these simple rules, and you will see results. Train hard, train
heavy, train with compound movements, and eat right.
- you are probably hyperthyroid or have graves disease, you will find it impossible to build muscle or put on weight if that is the case
- basicall, on the days u r bodybuilding u need to eat an extra 400 chalories. If ur skinny, an dont eat enough to fuel yr muscles, there is no way they will grow, eat chicken, fish, eggs an milk . Also drink protein shakes after a workout. u need those extra calories fr muscle growth xx
- If you''re a hard gainer like myself, gaining muscle will take a LONG time, and that is just a fact of life. Keep working out (check out scoobysworkshop.com for some good advice and workouts) and give it some solid time and the gains will come.
- Your workout is high in repetition and that is the reason why you are not gaining weight. Also, you will need to take into account your activity level as well as your age and puberty possibly if you want to ensure that you get a high calorie diet to help you grow. Lastly, sleep is always a key people do wrong and that is what separates the pros or success from all who tried.
I would suggest eating a high calorie diet instead of one filled with fat is because your body only requires a certain amount of fat which you can possibly get from the excess calories from your carbohydrate. I also do not suggest so much protein as a fuel source as it leaves behind nitrates which can be put your kidneys and liver under unnecessary stress. I would suggest eating things like potatoes, biscuits, pasta, noodles, rice and bread in order to get the high calorie diet from carbohydrates. If fixing 6 meals up can be a problem due to the lack of time or if you are looking for something more convenient, I would suggest looking to drink 500ml of milk in between your meal for a total of 3 times a day. Increase the amount of milk you drink by 100ml for each serving every week if you realize that you do not gain weight after a week of effort.
The next thing to get right is definitely sleep even before exercise. This is because even if you have the best workout and you get improper rest or insufficient amount of it, chances are this will cause you to lose weight and fall sick. One particular fact most people do not get right is definitely quality. Quality sleep means you need to sleep and wake up all by yourself. This can be difficult but I will still encourage you to do it on the weekend if possible and sleep the scheduled amount of hours on the weekdays when you are busy.
The workout is the main trigger to help you gain weight. This is done by using the workout at http://gohforth.com which I have seen many of my clients used and see effective results. The result of gaining 1 pound every week is quite possible as this workout will help you to trigger major muscles and help with progressive weight gain with little to no down time.
