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I was hoping for bigger muscle gains!

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  • I was hoping for bigger muscle gains!

    hey,

    so this is my first post. i have been reading a lot about going primal etc and i have been giving it a go for the last 2 months.

    i go to the gym 3 times a week to lift some weights, i do a sprint session once a week and then other aerobic stuff including playing soccer, hiking etc.

    my diet usually consists of something like; 4 eggs, 100g nut butter, banana, few berries, whey protein, 200g tuna, salad, 200g chicken/pork/beef with green vegetables plus then maybe some primal energy bar.

    i have to say, i feel a little healthier and better inside and i get less fluctuations in my levels of tiredness throughout the day.

    my only problem is, as a skinny guy, i am trying to bulk up (whilst also being healthy). last year i went from 162lb to 173lb in 10 months. in the last two months i have only been able to increase by about 2 pounds.

    does anybody have any advice on how i can increase my rate of muscle growth?

  • #2
    Lift heavier, eat more.
    You lousy kids! Get off my savannah!

    Comment


    • #3
      You really have to eat like a motherf-----r to put on muscle, and you'll have to ramp up your carb intake as well. That doesn't mean it has to be unhealthy carbs, grains, sugars or whatever. I would drop your gym days down to two a week. Concentrate on big, heavy moves like squats, dead-lifts, bench-press, rows, etc. Forget the little isolation things like triceps press and whatnot. But most importantly, eat like a pig. Just like more well-padded individuals are accustomed to eating a large amount of calories, and often underestimate the reduction required to lose weight, slim people have a body that is accustomed to eating relatively few calories and almost always underestimate the huge calorie increase required to get bigger.

      In the end, if you're not putting on weight, you're not eating enough. That is obviously an over-simplified version of exactly what's going on, but it's still a fact.

      edit: the grumpy one has basically summed up what I said in 4 words. So you can take his advice or mine, pick one.

      Comment


      • #4
        You gotta lift way heavier.

        Comment


        • #5
          ok so i understand i need to eat more - but do you think the proportions of what i am eating are correct? or should i have more emphasis on a certain food type?

          i think it is the food that is the major thing because when im at the gym i am lifting pretty heavy. i hit 5x5s on major compound exercises and then after these i will do 2 or 3 exercises on a certain muscle group to really blast them.

          so im guessing food is what i need to increase.

          Comment


          • #6
            Originally posted by tommyho1 View Post
            does anybody have any advice on how i can increase my rate of muscle growth?
            Get better genes.




            Originally posted by tommyho1 View Post
            ok so i understand i need to eat more - but do you think the proportions of what i am eating are correct? or should i have more emphasis on a certain food type?
            http://healthcorrelator.blogspot.com...you-store.html
            http://healthcorrelator.blogspot.com...-to-be-in.html
            Last edited by js290; 04-19-2011, 10:41 PM.

            Comment


            • #7
              Not sure if you have read this one yet, it answers your question fairly generally, but it is a good read:
              How to Gain Weight and Build Muscle | Mark's Daily Apple
              and its done in the context of primal blueprint!!!

              Comment


              • #8
                Originally posted by tommyho1 View Post
                ok so i understand i need to eat more - but do you think the proportions of what i am eating are correct? or should i have more emphasis on a certain food type?
                Well I already gave you my opinion there...

                Comment


                • #9
                  4 eggs? I eat way more and I only train strength 2 times a week and sprint once. Just eat more and don't stress about exactly what you eat (unless its primal ofc)..

                  Comment


                  • #10
                    ...and drop the aerobic stuff
                    http://kitoikitchen.blogspot.com/

                    Comment


                    • #11
                      A pound a month is a pretty good rate for gaining actual muscle (at least for an expereicend lifter who's already lean). If you try to increase your rate of muscle gain by eating tons more, you'll gain fat along with the muscle and have to diet down afterward, probably losing some of your hard-earned muscle in the process. I prefer the linear (albeit much slower) progression and staying lean over yo-yo-ing up and down, but to each his own.

                      Comment


                      • #12
                        are you after more strength, or more size? the two don't necessarily come together. a 5x5 progressive program like strong lifts or a program like start strength is great for strength, but those won't necessarily make you bigger. your muscles can get harder and stronger but stay pretty much the same size.
                        usually, it's strength people are after, but if it's size your after, you may want to consider eating more carbs (for glycogen), particularly post workout, and switching to a program that focuses more on size...which i think might include higher reps with lower weights, but i'm not entirely sure. and, like everyone said, eat more if you want to get bigger...like a dozen eggs a day, or you could try GOMAD.
                        http://www.marksdailyapple.com/forum/thread60178.html

                        Comment


                        • #13
                          Lift heavier, plus more protein in the diet would seem the most logical answer.
                          Then again, why are you so eager to gain muscle fast?
                          Why not just focus on steady gradual improvement in strength, feeling great and overall functional fitness, instead of being big-muscle man?
                          Maybe it's me, but I never understood the need to be the biggest and strongest guy in as quick a time as possible.
                          Free book on Self-change (aswell as Paleo articles) at my website: www.identityisdynamic.com

                          Comment


                          • #14
                            Originally posted by tommyho1 View Post
                            hey,

                            so this is my first post. i have been reading a lot about going primal etc and i have been giving it a go for the last 2 months.

                            i go to the gym 3 times a week to lift some weights, i do a sprint session once a week and then other aerobic stuff including playing soccer, hiking etc.

                            my diet usually consists of something like; 4 eggs, 100g nut butter, banana, few berries, whey protein, 200g tuna, salad, 200g chicken/pork/beef with green vegetables plus then maybe some primal energy bar.

                            i have to say, i feel a little healthier and better inside and i get less fluctuations in my levels of tiredness throughout the day.

                            my only problem is, as a skinny guy, i am trying to bulk up (whilst also being healthy). last year i went from 162lb to 173lb in 10 months. in the last two months i have only been able to increase by about 2 pounds.

                            does anybody have any advice on how i can increase my rate of muscle growth?
                            The muscle gains slow as you get closer to your genetic limits. 3 times a week is too much considering how you have progressed. Brief, infrequent(lots of rest), whole body, single set to failure, is something to try. I suggest The New High Intensity Weight Training by Dr. Ellington Darden. You can glean most of the concept from his website or others but this book lays it all out.

                            You will also need to determine if you are a hard gainer but it doesn't sounds like it.

                            And yes, for optimal gains you will probably need to eat at a slight surplus. You don't need to go crazy on protein either. That also requires genetics that can use it all.
                            Last edited by pyro13g; 04-20-2011, 06:54 AM.

                            Comment


                            • #15
                              Originally posted by Grumpy Caveman View Post
                              Lift heavier, eat more.
                              that pretty much says it all

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