Thread: Is this the biggest I will get?

Ummmmmmmmmmmmmm you might think about training legs son.

I do legs after soccer practices

Perhaps it's just my genes and I just wasn't meant to grow lol.

Originally Posted by TheStuff

I do legs after soccer practices

Well.....you did not post a leg day you also didnt post sets, reps, volume or diet.

how hard could you possibly train legs after soccer practice?

"Eating constantly" does not = counting calories.

Originally Posted by TheStuff

Perhaps it's just my genes and I just wasn't meant to grow lol.

You haven't reached full adulthood yet, and you have no scientific approach to dieting.

eat more if you want to get bigger.

Week 1 - Power

Chest:
DB Bench 3 x 6
Incline Press 3 x 6
Cable Seated Fly 2 x 6

Delts:
Military Press 3 x 6
Upright Row 3 x 6
“Cheat” Lateral 2 x 6

Triceps:
CG Bench Press 3 x 6
Skull Crush 3 x 6
Pushdown 2 x 6

Back:
Rack Deadlift 3 x 6
Bent Row 3 x 6
Weighted Chinups 2 x 6
CG Seated Row 2x6

Biceps:
Barbell Curl 3 x 6
Preacher Curl 3 x 6
Hammer Curl 2 x 6


Week 2: Rep

Chest:
Incline DB Press 3 x 8
Bench Press 2 x 10
Fly 2 x 10

Delts:
Single DB Press 3 x 8
Bent Lateral 2 x 10
Side Lateral 2 x 10

Triceps:
Weighted Dip 3 x 6
Pushdown 2 x 10
Kickback 2 x 10

Back:
CG weighted Chinups 2 x 8
WG T-Bar Row 2 x 10
Dumbbell Row 2 x 12
Pullover 2 x 15

Biceps:
Alternating DB Curl 2 x 8
Cable Curl 2 x 10
Concentration Curl 1 x 12


Week 3: Shock

Chest:
X-over / Incline Press 2 x 10
Incline Fly / Dip 1 x 10
Machine Bench 1 x 8

Delts:
Side Lat / Hammer Press 2 x 8
Reverse Pec / WG Up Row 2 x 8
Cable Front Raise 1 x 8

Triceps:
Pushdown / CG Bench 2 x 8
Rev PD / Incline Extension 2 x 8
Weighted Bench Dip 1 x 10

Back:
Pullover / WG pulldown 2 x 10
Pulldown / Reverse Row 1 x 10
CG seated row 3 x 8

Biceps:
EZ Bar Curl / CG Chinup 1 x 10
Preacher / Reverse Curl 1 x 10
Cable Single Arm Curl 2 x 10

Originally Posted by TheStuff

Ok, well, I've been working out since I was younger 14 years old and now I am 19 and it seems as though I am not getting bigger. I have never taken sterioids, the only thing I take is ON 100% Whey Protein and Phosphogen Creatine and I'm eating constantly in able to gain some weight (5'9 and only 150) I don't feel as though I'm getting bigger, but those who haven't seen me for a while said I've gotten bigger and I'm just wondering what can I do in able to get bigger?

My workouts are

Monday - Chest/Delts/Triceps
Wednesday - Biceps/Back
Friday - Cardio/Abs

Help!

maybe you could start squatting, when i started squatting i put on quite a bit of weight, but that's just me. I also count exactly how much calories i eat each and every day, this helps so much! Before i thought i was eating a lot but when i got down to actually writing it down, it seems that i was not eating enough to gain weight after all.

How much calories should I be taking in daily in order to put on weight?

Same question with amount of protein to be taking in.

Originally Posted by TheStuff

How much calories should I be taking in daily in order to put on weight?

Same question with amount of protein to be taking in.

Go to the diet section for diet questions

Originally Posted by TheStuff

How much calories should I be taking in daily in order to put on weight?

Same question with amount of protein to be taking in.

More than it takes to maintain your weight. Don't change your eating habits, and log your food intake over the course of several days. The more days you record the more accurate it will be, but shoot for at least 3 days. Count up the total calories over the course of those 3 days and divide the number by 3. That should be approximately your maintenance level of calories, assuming you are maintaining your weight right now.

The baseline is important, and possibly some trial and error will be involved. The bottom line is that if you don't gain weight after a week or two of recording your weight, then eat more.

It takes approximately 2500 calories to produce a pound of muscle (This includes the anabolic processes involved). So, something like 350 calories above maintenance each day is a good goal to shoot for as it will allow for a theoretical maximum of 1 pound of muscle mass per week, which is certainly possible if you're new to lifting properly. However, that will become virtually impossible later on.

stuf your face like no other, hit legs real hard. And soccer, maybe too much cardio for an already fast metabolism.

And you said you do legs after soccer... but then when you listed the sets/reps you left out legs again.

It sounds to me like legs are just kind of an after thought (done poorly after soccer). They need to be part of your core workout schedule. Instead of cardio/abs on Friday, how about doing legs/abs?

If you are playing soccer and weigh 150 at 19, you don't really need to do any extra added cardio.

I'll add legs into the routine. I'll take in around 3000 calories a day and see how things go from there.

Basically, I want to bulk up, go for around 160-165 possible 170 and then cut back down to around 155-160 and get that tone/definition after losing the extra weight I put on.

What are you stats now? nm 5' 9" 150

you weigh 150 pounds and are saying you can't get any bigger? first of all, thats hardly even big.

No, I'm not saying weight wise, I meant muscle wise. It seems like I'm not gaining any kind of muscle.

Originally Posted by TheStuff

No, I'm not saying weight wise, I meant muscle wise. It seems like I'm not gaining any kind of muscle.

add legs work on your diet!!!

Originally Posted by TheStuff

Ok, well, I've been working out since I was younger 14 years old and now I am 19 and it seems as though I am not getting bigger. I have never taken sterioids, the only thing I take is ON 100% Whey Protein and Phosphogen Creatine and I'm eating constantly in able to gain some weight (5'9 and only 150) I don't feel as though I'm getting bigger, but those who haven't seen me for a while said I've gotten bigger and I'm just wondering what can I do in able to get bigger?

My workouts are

Monday - Chest/Delts/Triceps
Wednesday - Biceps/Back
Friday - Cardio/Abs

Help!

Your workout is very poor and you need to be eating more overall dense calories not just protein!!!!!

Iron Man,

Could you suggest something better for me? I've just been following GoPro's Power/Rep/Shock routines.

Originally Posted by TheStuff

No, I'm not saying weight wise, I meant muscle wise. It seems like I'm not gaining any kind of muscle.

What do you think Jay Cutler's offseason weight of 315 pounds is, body hair? Muscle has weight. You aren't going to have 22 inch arms and be 150 pounds.

Originally Posted by NEW_IN_THE_GAME

stuf your face like no other, hit legs real hard. And soccer, maybe too much cardio for an already fast metabolism.

Agreed. Why play soccer, unless its school? Stop playing and hit legs like they're going to fall off and you will grow.

It is for school lol, I've been playing soccer for about 16 years straight now. I'm trying to have a stronger upper body so it'll be more difficult to get pushed off the ball.

There is no pushing in soccer, its not football and its not rugby.

Originally Posted by TheStuff

It is for school lol, I've been playing soccer for about 16 years straight now. I'm trying to have a stronger upper body so it'll be more difficult to get pushed off the ball.

What kind of soccer are you playing where people push each other? I played soccer for about 6 years and we never did that shit...

There's plenty of pushing in the high school and especially in the college level, not with your hands, but with your body.

Don't go on and talk about how soccer isn't a physical or hard sport and it's just "kicking the ball back and forth" Just like every other sport there is strategy and physical play.

For instance, basketball is supposed to be a totally non-contact sport and there is so much pushing--body and hands--but it doesn't look like it because of their strength.

This is not to flame football, but America is inlove with football because of how physical it is, that is just the type of society we are. But it also gives the message that being over weight is fine and idolizes these players for their strength and how big they are, what other sport would do that--give or take players the size of Shaq-- and as we have seen recently, these young athletes are dying because of their weight and how poor of shape they are in and football as a sport is pushing these linesman to the limits and their bodys just can take it.

I could go on and on, but I don't want to get this thread off topic, plus debating over soccer being a non contact sport or a sport for wusses is something I've been told so many times.

Yeah, soccer can get physical, but it usually doesn't involve a whole lot of movement from the upper extremities, at least not in my experience. I did, however, play in less competitive leagues than you are talking about. Maybe everyone was just more civil about it.