Thread: muscle gain

unlike what many would tell you about eating, over eating will not make you gain muscle, it will make you gain fat and you will think that you got bigger but it is fat....and fat can slow down the process of gaining muscle. the most intense workout you can have will make you consume at the most 400 Kcalories but in general it is much less than that.
unfortunately some people gain muscle faster than others but with some more time you can compenstae.
this is what i suggest you do;
1- watch your diet there is no need to wolf down anything you see, just eat normally concentrating on adding more protein to your diet.
2- put down a good routine and make your workout short , maximum 1 hour
3- lift slowly with 10-15 reps no need to go heavy, but you need to concentrate on contracting well and extending well your muscles, at your 10th rep you should start feeling the burn. But Do not make each and every workout intense , just work hard every other session for each muscle group.
4- rest well between workout. a muscle must rest at least 48 hours after a workout.
5- stretch for feww minutes after a workout
6- You can go heavy and low reps every 3-4 weeks for each muscle (6-8 reps)

Check your form and how much actual contraction are you doing. Remember size is about concentration and contraction not about raw power. I have buddies who are small as shit but will curl 135 all day long and my arms are larger. Yes, you do need to put some heavy weight on them, but ensure the weight is not sacrificing your form and full range of motion.

Every one freaks when they see me bench, but it is because I have been benching 100% flawless from the age of 16, so 12 years now. I can pause 405 on my chest and press it up effortless. Sure many other things contribute to that, but ensuring your form is solid and you all ways lift with full range of motion its just going to take time.

I've been getting decent results with 400cal surplus each day I workout. Based upon my dexa scans, I don't gain any extra muscle if I eat above 400Cal on workout days... but I do gain extra fat

You're getting some great advice here.
I hope you're able to utilize what you learn at IMF.

Continue your research and ask intelligent questions (like the one above) and you should find plenty of useful information.
My advice: Lift to failure.

Originally Posted by dteller1

why do some people find it so hard to gain muscle? i've gone a recent bulk from 11 and 3/4 stone to 12 and a half so i'm definitely getting enough calories (have added some fat maybe to much have been getting well and above my protein requirements at least 200 grams every day, smashing the gym working hard with heavy weights have gone up in strength (not as much as i'd like) but my arms have only gone from 14.5 inches to 15 inches (bearing in mind i've put on some fat, i'm a bit disappointed) any help?

I have the same problem and I think bjg gave you some great advice. Over-eating is not needed as I have tried it and it only got me fatter. The best thing to do is to eat clean, 300-400cal above mainteance, and be very creative in the gym. When you have been lifting for a few years, you need to change your workout routine often, going from high volume, to high intensity, Low reps, body weight, play with lifting tempo etc... The workout should be changed every 2-4 weeks also to prevent adaptation.
From what I have noticed, for us, it's not about what we are doing in the kitchen, but what we do in the gym that makes the difference.

Additionally, don't set unrealistic goals to prevent dissapointments. If you are a hard gainer, don't aspire to look like a pro BBer and life will get easier . Aim for slow steady progress and being the best that you can be

^^^^ glad you mentioned it:" these days too many people put too much emphasis on the kitchen rather than the gym when it comes to calories". As far as calories are concerned you really don't need that much extra. A clean diet is much more important than just eating anything. your workout routine and your lifting methods are very important. variation and being creative in the gym comes with experience and that's what keeps you going and improving. + an important factor is to be patient don't set to yourself unrealistic goals for example gaining 1/2 inch of lean muscle on your arms is not that easy and would take much more than few months.