Problems with Gaining Muscle

[SatyagrahaKF]

I have been trying to gain weight in muscle recently and I have been running into some difficulty. I am 5'11, weigh about 165 and I can bench 200. Up until this point I was making progress reguarly but I have been stuck at this point for the past couple months. I am on a high protein diet, and I lift every other day for my chest, back and arms. Any advice? My brother and a couple of my friends tell me I can't expect to get much bigger because of my body type. I am striving to get to the size and strength of Bolo Yeung. Do you guys have any suggestions?

[DokterVet]

You need to increase the number of calories you are consuming daily.

Use https://www.fitday.com to track your diet. Gradually raise your daily calories until you are gaining 0.5 - 1 lb per week.

[Aodhan]

You need to increase the number of calories you are consuming daily.

Use https://www.fitday.com to track your diet. Gradually raise your daily calories until you are gaining 0.5 - 1 lb per week.

Simplistic, but basically true.

I'd also look at shifting your weightlifting routine around. Your body will get used to a routine, and you will not notice any gains. Drop some exercises, add new ones, change the days you do certain muscles, etc. and you will start noticing changes again.

As far as getting as big/strong as Bolo, that does depend on your body type (Meso/endo/ecto morph, etc)

Aodhan

[Red J]

I lift every other day for my chest, back and arms.

You could be overtraining. Try doing each body part twice a week. Back in the day I used to do:

M, TH Chest, Shoulders, Tri

T, FR Back, Bi

W, S Legs

Sunday rest

Abs 4 days a week

[SatyagrahaKF]

Red J, did you notice any results with your workout routine?

[MizuRyu]

I've been bodybuilding for a little over 2 years now and went from 118 starting to 180 now. I also hit a plateau around 150 and didn't make any progress, then I talked to a football coach who gave me some insight:

"your body is like a tree, it can't have huge branches until it has a powerful trunk"

Your progress could be halted by your leg focus, which bears a lot of effect on upper body.. and visa versa. so... I'd say go back to the cores!

3 sets of 10x8x6 of cores at a medium weight; Monday, Wednesday, Friday

Deadlift

Press

Bench

Rows

Squat

Good Mornings

Chin Ups

Abs (weighted or otherwise, 3 sets of a comfortable repetition)

as DokterVet and Aodhan said, increase your calories, but make sure they mean something! Lots of quality meat, veggies, and don't forget milk! a supplement never hurt, just be sure to use it smartly. I personally found a LOT of help in casein, which is a slowly absorbed protein found in milk. Instead of buying the expensive compounds just eat a cup or more of cottage cheese before bed. If you don't like cottage cheese... I have the weirdest sounding most insane technique...

ADD SUGAR

sounds crazy, tastes great haha.

Try and consume about 60 grams before bed... if you can flush yourself with niacin it really helps, though I'd save that for further down the road. Whey protein is a real saver too. It's cheap and absorbed almost 'instantly'. After completing those workouts consume 30-40 grams of whey protein mixed with skim milk and do some light cardio to help distribute it.

Hope some of that helps!

(BY THE WAY: when you do the sets, make sure when you're done to have a little 'left in the tank'... NEVER work to failure!!!)

[Jiffy]

Remember a couple of things...

1) you are limited to some degree by your body type.

2) check your diet. Best thing.... speak to a dietition. Most local sports accademies (eg. here it's the Australian Institute of Sport) you can speak to.

3) Remeber what muscle building actually is. It's the process of using the bodies improvement mechanisms. What happens is you work to break down muscle tissue. When you rest (and with help from the right foods), the muscle rebuilds, but each time a little stronger (and in many cases, bigger). You must allow the muscles to rest or you won't get anywhere. If you want to work out every day, just alternate the muscle groups, don't work the same muscle groups every day.

[Red J]

You must allow the muscles to rest or you won't get anywhere.

This is just as important as the training. That's why I only did each body part twice a week. I saw good results from my workouts and followed the training wisdom of that era. You should do a search for a workout that fits your goals. Do you want size, strength, or both? That will point you to workouts that are bodybuilding, powerlifting, or a mixture of each.

[DragonMike]

Exactly,

I would just like to concur that rest is a vital part of training that you cannot overlook. And also to recomend that you do not train to failure-you should still have some energy left.

[SatyagrahaKF]

I'm looking for both strenght and size. Right now, my workout routine is Monday: Bench 5 sets, 3-5 reps of 180 lbs; Upright Row 3 sets, 5-7 reps 120 lbs.

Tuesday: Curls 4 sets, 5-7 resps of 75 lbs; Skullcrushers 4 sets, 6-8 reps 75 lbs.

Wednsday: Same as Monday

Thursday: Same as Tuesday

Friday: Same as Monday + Squats 3 sets, 8-10 reps of 190 lbs

Saturday: Work

Sunday: Abs: 3 sets of curls til failure, 3 sets of leg raises til failure.

I do my ab exercises pretty much every other day. I do bag training (20 minutes), horse stance, and kung fu or qigong training pretty much everyday. My diet is Breakfast: bowl of kashi or wheaties, whole wheat bagel, and a bannana. Lunch: Peanut Butter (Reduced Fat, All Natural) sandwhich, whey protein shake, and an apple. Dinner is different but usually its chicken, fish, or beef. After dinner I usually have another protein shake later on. I never eat any candy, cookies, chips, soda, etc. There is no junk food. Any help would be appreciated.