hypertrophy please help

ice · 01-21-2004, 01:21 PM

Ive been working out for many years and I think I have hit my genetic peak. I mainly do reps in the 6-10 range. Consequently I am strong (although probably not strong compared to many people), but not insainly huge. My chest is 47 inches and my arms are 16. I am probably 70% ectomorph and 30% mesomorph. Im 19, 195 pounds, 15% BF, 6'1.

What I want to do is try to make my muscles bigger and not stronger. Should I go up into the 10-12 range for my exercises? I have heard that this works well. What are peoples experiances (if you are similare to me in shape and size)

**P-funk** · 01-21-2004, 01:26 PM

what are you eating??

the rep range you are working is is good for hypertrophy. I may alternate rep ranges between workouts and even go up to 12 reps per set.

how long have you been doing the same workout program?

what is your workout program? (sets, reps, rest interval time, exercises?)

I doubt you have hit your genetic potential at 19yrs old. I think that there are other things you need to consider in order to push through this road block.

camarosuper6 · 01-21-2004, 01:28 PM

OK...

For one thing I dont think your near your genetic potential unless your parents were both built like waylan smithers from the Simpsons.

Second man, your only 19, which means you havent been working out too long. IF YOU EVER hit your genetic peak, which very few people do ( like maybe .001 percent), it will be much later in life.

Now, saying that, if you really want to put on some more size there is about a million different things you can do, but to do so, I think myself along with everyone else on the board needs to know a little more about you. What kind of routine do you use. What is your diet like? What supplements do you take. Once you give some more info, the people here are great and we can totally give you some advice and knowledge.

So gimme your routine, diet and so forth and Ill tell you what my humble opinion is on what u can do.

tjwes · 01-21-2004, 01:51 PM

At 19 I doubt very highly that you`ve hit your genetic peak.Just switch things up ,you are in a rut that`s all.Change your routine, and sets /reps scheme drasticly ,use different exercises than you`ve used in the past, eat more, and eat better.The gains will start to come again, beleive me.

**Mudge** · 01-21-2004, 02:00 PM

If you want to get bigger you need to bulk, you are a lightweight. My own bodyweight didn't level off until I was about 21 or 22, which for me was 210-215 at 6'2".

Add 500 calories to your daily diet to gain about a pound a week. Persistence is what helps with gains, there are no real shortcuts.

JerseyDevil · 01-21-2004, 05:59 PM

Hit your genetic peak at 19? No way. You've just hit a plateau. I'm betting your muscle size will increase well into your 30s, and strength even into your 50s.

I'm 48 and while I didn't start working out until my 30s, my bi and tris are still gaining size. Very slowly mind you, but gaining nonetheless.

**Mudge** · 01-21-2004, 08:59 PM

I dont think genetic peak is anything anybody ever sees naturally, in other words dont use the words

At 19 its hardly like you've seen 40 years of life, you are barely growing up, you've got time to complain later

derekisdman · 01-21-2004, 10:30 PM

Quote:

Originally posted by camarosuper6
OK...

For one thing I dont think your near your genetic potential unless your parents were both built like waylan smithers from the Simpsons.

Waylan Smithers isn't that scrawny, that's not a good example. More like C. Montomery Burns! He's all bone.

ice · 01-22-2004, 01:31 PM

Ok heres my workout- it changes everyweek though (the exercises do)

mon
- chest
dumbells flys -25pds -12 reps then immidatly after 12 reps of press
pec dec- 200-25 pounds sometimes I go up to 260 for 4 reps at end of workout
-arms
dumbell curl 30-35 for 8-12
hamercurl or concentrated
sometimes I curl the ez curl bar
-triceps
tricep extensions (over the head) usually 40 pounds on the cable
trcep pulldowns (with rope) again 40 pounds
-abs
crunchs set of 3
set of 3 30sec "bridge" (you know where you go on your elbows and toes and concentrate on your abs)
crunchs with a cable (holding cable above head and cruching) maybe 140 pounds??
Cardio
1 hour of running or cause I just %&^$ed my knee up I use the bike sometimes I row but it takes a lot of stamina to do for an hour
Tues
- back
t-bar rows 90-120 pounds for 6-12 reps depending on weight (at 120 sometimes I only get 4-2)
Cable rows usually 140 pounds range- do these real slow to get good burn in lats sometimes do them fast to get middle back
pullups till I cant
lat pull downs after usually use around 140-120 12reps use extra long handle and the medium grip on... all behind my back
deadlifts... I do these first cause the kill me (also do only once a week)
120-210 pounds 210 for 6 reps
then I do arms again same routine as mon (both tris and bis)
I then do 1 hour of cardio
usually a run

For wed/thurs/fri I do the same workout just alternating- then I rest sat/sun
I dont work shoulders cause I am genetically gifted in that area and got a really bad shoulder injury while coming off of 1-test (thought i was stronger then I was)

I work arms every day cause I found that they recover much much quicker then every other body part (except maybe calves)

I dont work legs cause when I did I used to not be able to walk properly and got really ichy inner thighs (red too)

Last year I was 230 17%-18% bf after I bulked for about 5 months (went from 200-230 in fives months)
Been dieting since last summer and have got done to 187 about 13-14% bf
I am going to countinue to cut till I get to 5-6% bf, but while cutting I feel I can still change the shape of the muscles and even add size (not much, but all that protein has to go somewhere)
I drink about 10 cups of water a day
eat 4 serving of fruits
1 can of fish and 1 pita
a fist sized portion of meat and rice for dinner
I have a bowl of creamy wheat for breakfast and a protein shake I also have a bowl of ceral (bran) and a protein shake before going to bed

When I was 8-12 I was on a swim team I also started lifting weights when 12 which my couch was really pissed off about
when I was 14 I started a martial art and everyday did 30 push ups (on my wrists) and other martial art exercises (squats etc) when i was 17 I started weights again and quit aikido (the martial art) I lifted all through highschool and was on the swim team (won the mens frestyle event and came second in brest stroke that year). Since then I have only done weights.

**CowPimp** · 01-22-2004, 01:50 PM

My suggestion is you only work your muscles once per week, except for abs, which you could work 3 or 4 times per week. Just because you don't feel sore doesn't mean your muscles, joints, and tendans still aren't healing. I know it seems weird, but I have just switched over to a routine where each muscle is worked once a week and the results are insane. In one week, I gained 1-3 reps, or increased weight on every single lift. If you have been doing that same routine for a while, then you should take a week off.

Additionally, I would spread the days that you exercise over 3-5 days. My current split looks like this:

Monday: Chest, Biceps, Abs
Wednesday: Back, Triceps, Abs
Friday: Legs, Shoulders, Abs
Saturday & Sunday: Jogging
Tuesday & Thursday: Rest

A lot of people like a 4 day split, but I prefer to get the same amount done in 3 days. My workouts take a little longer than other people's, but I don't mind.

Also, you should continue to work your legs. User higher repitions and low weights. This way your legs won't grow to the point where you chafe, but they will become more defined. It just isn't a good idea to leave certain parts of your body unworked. Your physique may become imbalanced after extended periods of time.

Tha Don · 01-22-2004, 04:05 PM

my advice is get a bit more rest, rather than going 5 days flat

i do chest/back/legs... rest... shoulders/arms/abs... rest... (repeat)

i think that is great and i'm a ectomorph too, once a week training don't cut it

how long you been on that routine for, dose it work that well?

try hitting different rep ranges, i normally do 6-10 but i was hitting 12 earlier this week after i dropped the weights slightly, and man the pump was awesome

i'm the same... i want size, i'm fed up of being stronger than guys twice my size!

try using barbell bench and barbell curl, they are much better for mass IMO.

peace

**Mudge** · 01-22-2004, 06:32 PM

I think your routine needs a serious makeover. JMO

Smaug · 01-22-2004, 09:47 PM

I aboslutely agree with Mudge, and your diet should be redone, you need alot more water for one thing, and no legs? Thats not good.

ice · 01-22-2004, 11:06 PM

CowPimp ya i did do that one body part once a week thing and it didnt work for me at the time. Of course then i was gaining weight like a mofo and that workout simply slowed my gains (which is just how my body reacts... Im not saying it doesnt work). Your workout looks good I used to do a similiar one when I was bulking. I might change over to that in a month once I get tired of the one Im doing now and cause it is getting kind of old... also since im not bulking maybe it will work better for me.

I appriciate that you guys found the time to help me. I realise that this is a difficult and maybe impossible question to answer (how to gain muscle and lose fat at teh same time)

The workouts I have are brutal but Ive never been in such good shape in my life so im happy about that and want to keep it that way.

camarosuper6 · 01-22-2004, 11:48 PM

checkout different programs... try different ones out and see what u like.

HST , 5 x 5 method, H.I.T. , MAX OT.. these are all good programs

swordfish · 01-24-2004, 11:43 PM

20 rep squats is the answer. You will grow insanely quick

01-21-2004, 01:21 PM	#1
ice Registered User Join Date: Nov 2003 Location: canada Posts: 67	hypertrophy please help BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Ive been working out for many years and I think I have hit my genetic peak. I mainly do reps in the 6-10 range. Consequently I am strong (although probably not strong compared to many people), but not insainly huge. My chest is 47 inches and my arms are 16. I am probably 70% ectomorph and 30% mesomorph. Im 19, 195 pounds, 15% BF, 6'1. What I want to do is try to make my muscles bigger and not stronger. Should I go up into the 10-12 range for my exercises? I have heard that this works well. What are peoples experiances (if you are similare to me in shape and size)
	go hard or $%^& off

01-21-2004, 01:26 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	what are you eating?? the rep range you are working is is good for hypertrophy. I may alternate rep ranges between workouts and even go up to 12 reps per set. how long have you been doing the same workout program? what is your workout program? (sets, reps, rest interval time, exercises?) I doubt you have hit your genetic potential at 19yrs old. I think that there are other things you need to consider in order to push through this road block.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-21-2004, 01:28 PM	#3
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	OK... For one thing I dont think your near your genetic potential unless your parents were both built like waylan smithers from the Simpsons. Second man, your only 19, which means you havent been working out too long. IF YOU EVER hit your genetic peak, which very few people do ( like maybe .001 percent), it will be much later in life. Now, saying that, if you really want to put on some more size there is about a million different things you can do, but to do so, I think myself along with everyone else on the board needs to know a little more about you. What kind of routine do you use. What is your diet like? What supplements do you take. Once you give some more info, the people here are great and we can totally give you some advice and knowledge. So gimme your routine, diet and so forth and Ill tell you what my humble opinion is on what u can do.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

01-21-2004, 01:51 PM	#4
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	At 19 I doubt very highly that you`ve hit your genetic peak.Just switch things up ,you are in a rut that`s all.Change your routine, and sets /reps scheme drasticly ,use different exercises than you`ve used in the past, eat more, and eat better.The gains will start to come again, beleive me.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-21-2004, 02:00 PM	#5
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	If you want to get bigger you need to bulk, you are a lightweight. My own bodyweight didn't level off until I was about 21 or 22, which for me was 210-215 at 6'2". Add 500 calories to your daily diet to gain about a pound a week. Persistence is what helps with gains, there are no real shortcuts.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-21-2004, 05:59 PM	#6
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Hit your genetic peak at 19? No way. You've just hit a plateau. I'm betting your muscle size will increase well into your 30s, and strength even into your 50s. I'm 48 and while I didn't start working out until my 30s, my bi and tris are still gaining size. Very slowly mind you, but gaining nonetheless.

01-21-2004, 08:59 PM	#7
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	I dont think genetic peak is anything anybody ever sees naturally, in other words dont use the words At 19 its hardly like you've seen 40 years of life, you are barely growing up, you've got time to complain later
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-22-2004, 01:31 PM	#9
ice Registered User Join Date: Nov 2003 Location: canada Posts: 67	Ok heres my workout- it changes everyweek though (the exercises do) mon - chest dumbells flys -25pds -12 reps then immidatly after 12 reps of press pec dec- 200-25 pounds sometimes I go up to 260 for 4 reps at end of workout -arms dumbell curl 30-35 for 8-12 hamercurl or concentrated sometimes I curl the ez curl bar -triceps tricep extensions (over the head) usually 40 pounds on the cable trcep pulldowns (with rope) again 40 pounds -abs crunchs set of 3 set of 3 30sec "bridge" (you know where you go on your elbows and toes and concentrate on your abs) crunchs with a cable (holding cable above head and cruching) maybe 140 pounds?? Cardio 1 hour of running or cause I just %&^$ed my knee up I use the bike sometimes I row but it takes a lot of stamina to do for an hour Tues - back t-bar rows 90-120 pounds for 6-12 reps depending on weight (at 120 sometimes I only get 4-2) Cable rows usually 140 pounds range- do these real slow to get good burn in lats sometimes do them fast to get middle back pullups till I cant lat pull downs after usually use around 140-120 12reps use extra long handle and the medium grip on... all behind my back deadlifts... I do these first cause the kill me (also do only once a week) 120-210 pounds 210 for 6 reps then I do arms again same routine as mon (both tris and bis) I then do 1 hour of cardio usually a run For wed/thurs/fri I do the same workout just alternating- then I rest sat/sun I dont work shoulders cause I am genetically gifted in that area and got a really bad shoulder injury while coming off of 1-test (thought i was stronger then I was) I work arms every day cause I found that they recover much much quicker then every other body part (except maybe calves) I dont work legs cause when I did I used to not be able to walk properly and got really ichy inner thighs (red too) Last year I was 230 17%-18% bf after I bulked for about 5 months (went from 200-230 in fives months) Been dieting since last summer and have got done to 187 about 13-14% bf I am going to countinue to cut till I get to 5-6% bf, but while cutting I feel I can still change the shape of the muscles and even add size (not much, but all that protein has to go somewhere) I drink about 10 cups of water a day eat 4 serving of fruits 1 can of fish and 1 pita a fist sized portion of meat and rice for dinner I have a bowl of creamy wheat for breakfast and a protein shake I also have a bowl of ceral (bran) and a protein shake before going to bed When I was 8-12 I was on a swim team I also started lifting weights when 12 which my couch was really pissed off about when I was 14 I started a martial art and everyday did 30 push ups (on my wrists) and other martial art exercises (squats etc) when i was 17 I started weights again and quit aikido (the martial art) I lifted all through highschool and was on the swim team (won the mens frestyle event and came second in brest stroke that year). Since then I have only done weights.
	go hard or $%^& off

01-22-2004, 01:50 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	My suggestion is you only work your muscles once per week, except for abs, which you could work 3 or 4 times per week. Just because you don't feel sore doesn't mean your muscles, joints, and tendans still aren't healing. I know it seems weird, but I have just switched over to a routine where each muscle is worked once a week and the results are insane. In one week, I gained 1-3 reps, or increased weight on every single lift. If you have been doing that same routine for a while, then you should take a week off. Additionally, I would spread the days that you exercise over 3-5 days. My current split looks like this: Monday: Chest, Biceps, Abs Wednesday: Back, Triceps, Abs Friday: Legs, Shoulders, Abs Saturday & Sunday: Jogging Tuesday & Thursday: Rest A lot of people like a 4 day split, but I prefer to get the same amount done in 3 days. My workouts take a little longer than other people's, but I don't mind. Also, you should continue to work your legs. User higher repitions and low weights. This way your legs won't grow to the point where you chafe, but they will become more defined. It just isn't a good idea to leave certain parts of your body unworked. Your physique may become imbalanced after extended periods of time.

01-22-2004, 04:05 PM	#11
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	my advice is get a bit more rest, rather than going 5 days flat i do chest/back/legs... rest... shoulders/arms/abs... rest... (repeat) i think that is great and i'm a ectomorph too, once a week training don't cut it how long you been on that routine for, dose it work that well? try hitting different rep ranges, i normally do 6-10 but i was hitting 12 earlier this week after i dropped the weights slightly, and man the pump was awesome i'm the same... i want size, i'm fed up of being stronger than guys twice my size! try using barbell bench and barbell curl, they are much better for mass IMO. peace

01-22-2004, 06:32 PM	#12
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	I think your routine needs a serious makeover. JMO
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

01-22-2004, 09:47 PM	#13
Smaug Registered User Join Date: Jan 2004 Location: Calgary Posts: 21	I aboslutely agree with Mudge, and your diet should be redone, you need alot more water for one thing, and no legs? Thats not good.
	I'm Untouchable...But I'm Forcing You To Feel Me

01-22-2004, 11:06 PM	#14
ice Registered User Join Date: Nov 2003 Location: canada Posts: 67	CowPimp ya i did do that one body part once a week thing and it didnt work for me at the time. Of course then i was gaining weight like a mofo and that workout simply slowed my gains (which is just how my body reacts... Im not saying it doesnt work). Your workout looks good I used to do a similiar one when I was bulking. I might change over to that in a month once I get tired of the one Im doing now and cause it is getting kind of old... also since im not bulking maybe it will work better for me. I appriciate that you guys found the time to help me. I realise that this is a difficult and maybe impossible question to answer (how to gain muscle and lose fat at teh same time) The workouts I have are brutal but Ive never been in such good shape in my life so im happy about that and want to keep it that way.
	go hard or $%^& off

01-22-2004, 11:48 PM	#15
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,325	checkout different programs... try different ones out and see what u like. HST , 5 x 5 method, H.I.T. , MAX OT.. these are all good programs
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

01-24-2004, 11:43 PM	#16
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	20 rep squats is the answer. You will grow insanely quick

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