Optimal weight, volume etc. FOR SIZE

[BNL]

There is so much info on training out there----# of reps, sets, how long to train, no cardio, low cardio. I know a lot has to do with genetics, nutrition, and motivation. But I have been training 17 years and I think I have tried every Frank Zane to Weider principle that is out there. But no matter how I mix it up-nutrition and training- I have stayed for the past two years at 225lbs at 6'2" and 12%bf with no real increase in strength. My goal is to build size and try to keep body fat low. Anybody know any secrets, without the use of roids, to kick it up a knotch and pack on a few more pounds of muscle. I know roids work, I used them for two years ( by docs scrips of course) and got up to 275lbs at 9%bf. Any kind of insight of what worked best for you would be greatly apprecieated.

Thanks

 

[JoeR.]

I dont know about which amount of reps, sets, etc. you need to gain size but I pretty sure people are going to blame the lack of weight gain on diet. Now 2 years and no strength increase is another problem.

Also you lost over 50lbs of muscle when you dropped roids???.......

 

[Duncans Donuts]

275 at 9% body fat? Were you a competitor or what? Thats almost 60 pounds of muscle lost when you got off ..

Anyway, if you haven't gained any size or strength in the gym in 2 years, you're really doing something wrong. Train to increase your strength and eat better, I'm sure you'll make progress

 

[BNL]

I took the roids in 1989-90 when I was a competitive bodyduilder (just at the state level) I took 2nd place twice at Mr. OK competition but was beat by a guy in middle-weight class he had awesome symmetry and was ripped to the bone. I played around with my sodium levels too much and in the prejudging I came out looking flat with little striations. As for the 50lbs of muscle loss, that took 13 years, I did'nt just wake up one day and was 225lbs. Now that I am 36 each passing year mine and everyone else has a drop in their natural testosterone production and an increase in esteradiol conversions. I was hoping to here from some of the older guys that are in the same position as myself. When you are in your teens and early twenties you have test raging through you veins. Wait until you are closer to 40 then come talk to me.

 

[CowPimp]

Have you tried HST (Hypertrophy specific training) or HIT (High intensity training)? Both are fairly unconventional approaches to bodybuilding. I suggest checking them out.

As well, you may want to consider a powerlifting routine. As you probably know, progressive overload is one of the keys to gaining size. A powerlifting routine can help you continue this progression without gaining size, which may lead to gaining size shortly thereafter, assuming your diet is in check.

 

[berealjohn]

rockhard...I'm 42, been their done that! What work for me is less volume training each year. I never do the same workout twice. I do more of a PL training program. I can put on 2-3 lbs of lean mass a month at will. At 5'9" I like keep my BW at 230, I feel more agile and productive in genral. My max nateral genetic potiental with a BF of 10% or less is around 265lbs, but I don't like that BW because it's just to much hassle to eat 70/35/10 grams C/P/F every 2.5 hours. I enjoy life by being moderate in all things. From time to time I feel the need to boost my stupid EGO and I bulk up to 250-260, but I don't feel healhty. To maintain a sense of accomplishment I focus on symmetry. check this site out www.bodybuilding.com/teen/zarano2.htm. JM$.02
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