Thread: Average time it takes to gain

Tell us what you have been doing!

Split, sets, reps, cardio?

What do you do for work, recreation?

Then describe your nutrition, how many meals, calories, grams of macronutrients, sample day's menu?

DP

I didn't start seeing real gains in size till I started looking at my nutrition needs, i'm betting thats probably your biggest problem.

You'll need to give more info like DP said if you want some help.

Ok, this will be a little long-winded, but here's my split, followed by meal breakdown:

Mondays - Chest, Triceps, Shoulders.
Chest routine
3x8 wide-grip bench supersetted with dumbbell flys
3x8 decline bench supersetted with dumbbell press
3x8 incline bench

Tricep routine
3x8 skull crushers supersetted with lying extensions
3x8 weighted back-the-back dips
dropset of cable extensions to failure

Shoulder routine
3x8 military press
3x8 front and side lateral raises

Wednesday - Abs and legs
Ab routine
4x25 incline situps
3x15 cable crunches
3x8 woodchoppers
3x8 hanging straight leg lifts

Leg routine
3x8 narrow stance parallel squats
3x8 wide stance parallel squats
3x8 calf raises at Smith machine
3x8 leg extensions
3x8 leg curls
3x8 leg press
3x8 calf press

Friday - Back and Biceps
Back routine
3x8 wide grip pullups
3x8 deadlifts supersetted with shrugs
3x8 seated cable row supersetted with bent over dumbbell row
3x8 lat pulldown
3x8 standing row at Smith machine
3x8 lower back machine

Bicep routine
3x8 EZ curl bar curls supersetted with concentration curls
3x8 dumbbell preacher curls
dropset EZ curl bar curls to failure

For cardio, I do taekwondo three nights a week for an hour at a time. I've quit all other running/elliptical machines because of the bulk cycle.

I'm eating six meals a day, and trying to get double my weight in protein. It generally breaks down like this:
7:30 - 1 cup of non-fat yogurt, glass of 1% milk, natural peanut butter & honey sandwich and a bowl of oatmeal;
10:00 - natural peanut butter & honey sandwich, banana + 2 glasses of water;
12:00 - one serving of vegetables, apple and peach or grapes, chicken breast or other lean meat, 1 cup non-fat yogurt + 2 glasses of water;
2:30 - 3:00 - 1 serving of non-fat cottage cheese, apple or banana or peach + 2 glasses of water
Post-workout - 1 protein shake made with whey, 1% milk and either blueberries or a banana
Dinner - 2 servings of vegetables, chicken breast or other lean meat, some type of starch (potato or rice), sometimes some type of bread + 2 glasses of water

I have been slowly gaining weight on this diet (and increased my waistline), but haven't seen the muscle gains. Thanks for the help.

Your diet doesn't look to bad to me, I would limit the supersets to once a month though.
The problem with them is that you cannot do as much weight because your doing so many reps (16 total per set with the two exercises).
IMO, your also doing way to much for Abs, two or 3 sets total is all you really need.
Cut your volume down and up your weight and I think you'll see the gains your wanting.

Thanks, Scotty. Consider the supersets gone, and I'll cut back on the ab work. I was really doing the supersets trying to get good vascularity, but I suppose that will come whenever I decide to go on a cut (which isn't going to happen until I start seeing some gains!).

Hey Brad dont mind if i put my two cents in do ya??
I been working out with my lil bro since Jan and we seen nothin but gains.
We do 2 sets with 8 -12 reps Try and make failure at 7-8 reps so youre partner can spot another 2. This gives 'total' failure (and hurts like hell)
For each muscle group only do 3 different exercises
We like Scotty only do 3 sets for abs but do them each time we work out Mon Wed Fri.
Also make sure you get good sleep time your body needs to recover and sleep is the best time for that so Nighty night
I'll post you our full routine if you want (or pm it)

Has your look changed, are you more defined. Maybe you are gaining muscle. Has your weight changed.

Good point, but he says he hasn't grown even 1/4" in 3 months in any measurements. I look at all measurements, but in general I know my arms best, if I don't add 1/8" in 2 weeks then something is wrong, the last 1/8" took me 3 weeks though.

I think genetics can play a major factor in it.

I noticed almost immediately (in January when I started my 2nd trip down bodybuilding lane) that my triceps and delts were growing.

I am genetically very thick (and a wee bit tubby - ignoring the diet problem of course ).

I've really noticed major growth in my biceps as of late due to a routine change, and massive addition of plates to my routine.

Be patient. It will make all the difference in the world when you go to look in the mirror and you see an extra ounce of flesh where you didn't have it before. (If it's extra fat, then it's a bad extra ounce. )