Thread: gaining mass

Originally posted by italbello
i have a bit of a problem i work out about 4-5 times a week for an hour each session and its been bout 4 months and ive only gained 5 pounds whast wrong with me i do 3 different excersizes for each muscle group 4 sets of 8-10 reps,and i also intake abou a gram of protein for every pound on me and on a good day ill intake 1.5 grams for every pound on me

WHATS WRONG WITH ME CAN ANYONE HELP ME

post your diet, stats, etc. typically the problem is you're just not eating enough.

im 5'4 130 pounds and ive never really tracked how much i eat but i do usually eat a lot ill start trackign it and post it later

you eating 5 meals a day?

make sure if get a good amount of protein in right after you eat

i gained like 8-10 lbs in less than 4 weeks

ye i eat about 4-5 meals a day

if you're not gaining weight you need to EAT MORE calories.

true eating more could help. make sure you have pure whey protein & a high GI carb (preferably pure dextrose) RIGHT after you lift. dont do cardio the same day you lift without a meal or 2 in between or on an empty stomach. try working each muscle twice a week instead of just once. try lifting for less than an hour(especially if training same muscle group 2x a week)
by trying different things & choosing what i liked(like above)ive gained 18 pounds since december & 95% of it is muscle.

maybe is could also be the fact that i dont work out legs at all and those do weigh the most in a human body but still 5 pounds in 4 months for upper body isnt that much.

Originally posted by shwaym
true eating more could help

Eating more, or burning less calories is the ONLY way to gain weight (short of water weight - sodium). If your not gaining weight your not eating enough, simple as that. You need to make sure its frequent through the day (positive nitrogen retention, less fat gain) and that its quality food.

exactly

ummmm isnt 5 lbs good?

depends on how long you have been training, your bodyweight since that will be a relative number, and whether or not the 5lbs was LBM.

It helps to look at the whole picture, if you write everything down that your currently doing, diet, training etc, since it requires a systematic approach. Sometimes simply trying something new will help break your rutt. I had to up the protein a couple times because I'd reach a sticking point, and that is what helped get me out of the rutt. I dont have fabulous genetics where I can eat anything and gain muscle, so for me upping the protein helped get things going again.

I personally think you are working out to much. When you lift weights you damage the muscles. If you damage them again before they recover (grow to accustom the greater amount of stress placed on your muscles) how do you expect to get any bigger?

A newbie number one mistake is overtraining, and you just might me doing that. Try to take in protein every 2 to 3 hours at least 30 grams of it, wiht that alone you will see a change. If you get a MRP like Myoplex, or Nytro pro, and as those in as extra meals you should definitely se some results. Try condensing your split a little to a three day split would work well for you.