Hey guys, i just discovered this website.
Anyways i've been training for around a year and a half now, with proper training and diet for around 6 months. (Before this i was basically stuffing around at the gym)

So the problem is essentially, i am not as big as i hoped. I'm on a diet of 5 meals a day, usually high protein like chicken, eggs, beef, fish, and carbs etc etc. I think its a pretty good diet for beefing.

My workout for the last 3 months is as follows:
(Each body part once a week)
Chest:
Dumbell Incline press, flat flys, decline bench press, peck decks, and cable flys.

Shoulder:
Front and side raise with free weights and cables, vertical dumbell press, and cable pullups (for the traps)

Biceps:
Barbell curl, alt dumbell curl, hammers, concentration curl, preacher, and cable curl.

Triceps:
French press, cable extension, cable pushdown, free dips.

Now i usually do about 3-4 exercises for each body part, with around 3 sets each of 8 reps. These reps i try with max weight first, and then maybe drop to a lighter weight for the suceeding sets.

Over the last few months my weights have only increased (gotten heavier) slightly, like i increased maybe 10 kg onto my bench.

Im 21 and weigh about 67 kg, gaining maybe 3 kilos in the last 4 months. Can anyone give me tips on how to rapidly get bigger? Problem areas i notice are chest and arms, more specifically the biceps. Cos i have midget biceps that dont extend to the elbow. (anyway im doing all full range of motion to try and correct this). My shoulders and triceps are getting more stronger and actually look bigger.

So yeah wtf is up i spend quite a bit of time on training and diet and seem to only be getting minimal benefits.

Thnx

hey tom wasubdoon?

These reps i try with max weight first, and then maybe drop to a lighter weight for the suceeding sets.

This could be a problem. Go to a lower weight and use it throughout your 3 sets. Going lighter lowers your intensity, and when your body adapted to it it stopped wanting to gain muscle.

Even if you're eating the right foods, you have to make sure that your eating more calories than you're expending if you're trying to bulk.

Regarding your lifting, have a look into Max-OT.

Regards
Craig

I think you need to step back and take a look at what you are expecting to get from exercising. From your post it looks like you want body builder steroid raging results, which is hardly possible for the average Joe, even with drugs. Let's play with numbers a little.

You say that you gained 3 kgs in 4 months. That's 9 kgs in a year. Given that you did not add much fat, that's a lot (that's a 14 % body weight increase). If you keep that pace for five years, you'll be 109 kgs by the time you're 26. Reasonable enough?

10 kgs increase in bench in 3 months is 40 kgs per year. 5 years equals a 200 kgs increase, and you're still asking for more?

Weight training, be it for size or for strength, is not instantaneous. You have to realize that it takes a lot of time to get stronger or bigger, it's not going to happen over night. Even if you do everything right, your body might not respond as you want it too, there's no sure way to know.

Where's the back work? Where's the leg work?
You forgot:
calves
hamstrings
quads
lats
lower back
middle back
traps (cable work will only get you so far, esp. if you want to look JACKED)

You want to know how to make your bench better? Make your lats stronger. You're heading toward injury if you keep benching the wrong way. Just google Dave Tate, I think you'll find that your benching form is overcompensating for your weak lats (i.e. elbows shouldn't be flaring out.) Maybe you just forgot to mention what lower body/back work you do. If so, I apologize.

If there is one thing I can't stand, it's seeing guys in the gym with a decent upper body, and legs that look like they belong to a teenage girl. You're going to end up getting hurt neglecting entire parts of the body, and if you included some squat work, you'd probably notice everything in your body would grow.

Plus, when you stop focusing on your arms so much (i.e. do 4-6 sets TOTAL a week for biceps and 4-6 TOTAL for triceps) they'll start growing because they get worked in deadlifts, rows, pull ups, etc. Not to mention the fact that squats lead to bigger overall growth. (Can't stress that enough.) You'll never be "Beefcake" when you neglect entire parts.

You may not be eating enough. Also, your workout is not good. In fact, its bad. So, let's correct it.

First off, you have 14 isolation exercises, and only 5 compound exercises. That is the first problem. Isolation exercises do not build muscle like compound exercises.

The second problem is that your workout is horribly imbalanced. You don't have any leg work, and you have only one back exercise. You have a ton of chest exercises and arm exercises. You want to have a balanced workout. That will help your gains, and prevent injury.

So, here's a new workout you can do that will focus on compound exercises, short workout time, and balance. You will see strength and size gains with it. The A# exercises are the major ones, the B# exercises are minor for a little extra at set times.

Day 1:
A1) 30 Degree Incline Bench Press
A2) Bent-Over Row
B1) Bench Press
B2) Cable Rows

Day 2:
A1) Full Squat
A2) Calf Press
B1) Leg Extensions

Day 3:
A1) Weighted Chinups
A2) Weighted Dips
B1) Curls
B2) Skull Crushers

Day 4:
A1) Deadlift
A2) Standing Military Press
B1) Leg Curls
B2) Weighted Crunches

Tempo: 311 (3 s lower, 1 s pause, 1 s raise)
Days: Go 1 - 4, rest 1 day, 1 - 4, rest 1 day...
Rest: Alternate sets of A1, A2 until sets are complete, then do B1, B2.. Rest in between each set

Set Scheme:
Weeks 1 - 4 (basic strength):
- A exercises: 5 sets x 5 reps
- B exercises: none
Weeks 5 - 8 (size):
- A exercises: 3 sets x 8 reps
- B exercises: 2 sets x 10 reps
Weeks 9 - 12 (max strength):
- A exercises: 10 sets x 3 reps
- B exercises: none
Weeks 13 - 16 (size):
- A exercises: 3 sets x 12 reps
- B exercises: 2 sets x 8 reps

Pick weights where you are failing on the last reps of the last set (e.g. 3x8 would be 8,8,7 or 8,8,5 for reps). Increase weight when you can complete that rep scheme (3x8). Remember that you will use heavier weights for 5x5 than 3x8, and heaviest weights for 10x3 compared to the rest.

If you feel burned out ever, take a week off after you complete that block (after week 12, for example). Make sure to eat a lot, and get your workout shake in!

The post above is excellent. That is a gift. He basically did all the work that would have taken who knows how long to figure out, and he handed it to you, or anyone else who follows it, for no reason other than to be nice.

Looks like one of Joel Marion's workout programs to me. It will work good.

Looks like one of Joel Marion's workout programs to me. It will work good.

Yeah, it's intentionally very similar. Joel does great work. Very basic routines that really build muscle. I changed the set/rep scheme a little, but kept the basic idea behind his "Training for Maximal Size" routine. Even though it seems easy, the routine gets very physically demanding.

What I really like about what he preaches:
- Alternating sets. It really speeds up the workout, while keeping rest periods longer.
- Changing exercises prevent strength gains. Changing the set/rep/rest schemes leads to gains and doesn't allow your muscle to adapt.
- I like how he sometimes adds additional exercises (the B group) when the load on the A group isn't as high.

What I don't like about his routines:
- They all use the same exercises, which is good, but they use some odd choices. Namely, incline dumbbell curls, and calf press. I'd rather substitute bent-over rows for the curls to make the routine more balanced. I haven't figured out a good substitute for calf press, though. I feel the hamstring work is weak in his exercises, but that stiff-legged deads are too demanding to alternate with squats. Especially when I'm cringing through the 5x5 during squats. The deadlifts really hit the back more. Maybe leg curls would be the answer, but I hate isolation work because I feel like I leave parts out.
- Sometimes he puts questionable steriod or supplement use in his recommendations. That's why I don't link to all his stuff. I don't want people thinking that's what they have to do.

Even if you're eating the right foods, you have to make sure that your eating more calories than you're expending if you're trying to bulk.

Regarding your lifting, have a look into Max-OT.

Regards
Craig
I agree with this. Look into MAXOT or a similar program with less volume. It just seems to me like you're doing too much work. A hardgainer doesn't necessarily have to work more, but he may have to work harder. Cut back your sets/reps and increase your weight.

The only way to get serious gains is with a needle. It takes time to add mass. 1.5inches is considered to be the most that a person can put on there arms in a year without adding fat or juice. If you add body fat along with the muscle you could curb this time. I seem to not mind the slow build as long as I keep the serious lean look.

k i might try kmfisher's routine.
Just a few questions:

1) is it alright to do this once a week? i just dont have the time to go 4 days in a row, but i can manage 4 days in a week

2)"Tempo: 311 (3 s lower, 1 s pause, 1 s raise)
Days: Go 1 - 4, rest 1 day, 1 - 4, rest 1 day...
Rest: Alternate sets of A1, A2 until sets are complete, then do B1, B2.. Rest in between each set"
what does the tempo part mean?
also dont understand the "rest" part, does it mean just do a1,a2,then b1, b2? i dont know how to do alternate sets on bench press... i thought alternate only applied to two arm exercises like curls.

3) in the set scheme next to b exercises for week 1-5 it says none. does this mean no b exercises in the first month?

4) are there any alternatives for weighted chinup, weighted dip and dead llift? say maybe using a dip machine instead of weighted dip?

1) is it alright to do this once a week? i just dont have the time to go 4 days in a row, but i can manage 4 days in a week

Well, you can try, but it will be pretty hard to do and very taxing on your body. The first part of the workout (5x5) will only take about 20 - 25 minutes for each A1, A2 group. What would be better to do is put day 1 and 2 together as one day, and day 3 and 4 together as one day. That would be 2 days a week @ 40 - 50 minutes.

2)"Tempo: 311 (3 s lower, 1 s pause, 1 s raise)
Days: Go 1 - 4, rest 1 day, 1 - 4, rest 1 day...
Rest: Alternate sets of A1, A2 until sets are complete, then do B1, B2.. Rest in between each set"
what does the tempo part mean?

Tempo is the speed at which you lift. You want to lift under control, and have a high Time Under Tension (TUT) for size gains. Tempo is denoted in seconds for eccentric, pause, concentric, pause. For example, with bench, the eccentric would be you lowering the weight. The first pause would be when you are holding the weight under tension just above your chest. The concentric is the explosive pushing up of the weight. The last pause is when your arms are extended at the top of the press. Normally, you don't pause here. So, 311 is really 311x and each one denotes the seconds for that part of the lift.

also dont understand the "rest" part, does it mean just do a1,a2,then b1, b2? i dont know how to do alternate sets on bench press... i thought alternate only applied to two arm exercises like curls.

It means do A1 set 1, then rest 1 minute, do A2 set 1, rest 1 min, do A1 set 2, rest 1 min, A2 set 2, rest 1 min... until you are done. Then move on to the B group of exercises.

3) in the set scheme next to b exercises for week 1-5 it says none. does this mean no b exercises in the first month?

You got it. The load will be high enough that you won't need the B groups.

4) are there any alternatives for weighted chinup, weighted dip and dead llift? say maybe using a dip machine instead of weighted dip?

Alternate for Chinup would be a pulldown machine with palms facing your body. Alternate for dip would be the dip machine. Deadlift, well there really isn't an alternate. You'd want to do deadlift. The alternates only hold true until you can do body weight chins and dips. :P

Good luck.

alright cool thanks for that.

Just one more thing, did u write this program up for a noob?

what i mean is that cos ive been gyming for more than a year, will this prog still work, seeing that my muscles have already "adapted" or whatever. (basically want to clarify that this is for an intermediate trainer, not a noob)


also, with ur prog, the body parts are only doing about 2 exercises. like
dips and french press (for triceps) on day three. will this be enough? cos ive read and also been told to do about 3-4 exercises per body part.

thnx

Nothing really new to add here. But opposite of the caloric plan to lose weight, add calories in increments of 500 cal. When you keep a good food journal, you can tell where these added calories can go. But if you keep adding calories, you will eventually gain weight. Also, you HAVE TO train legs to grow!! They compose about half of your body and they need to be trained. Good Luck!

So the problem is essentially, i am not as big as i hoped. I'm on a diet of 5 meals a day, usually high protein like chicken, eggs, beef, fish, and carbs etc etc. I think its a pretty good diet for beefing.


I don't know how many calories you are eating per meal, but you should eat every 2-3 hours if you really want to gain. Start with 20x body weight in calories and adjust from there. So I'd go with 6-7 meals of 400 - 500 kcal plus your post workout shake(s).

Protein with each meal
Veggies or fruit (not excessive) with each meal
High GI carbs only after workouts
Lots (20-30% calorie intake) of good fats, particularly omega 3's
Never feel hungry and eat wether or not you want to.

Err - I would disagree. I don't know how many calories you are eating per meal, but you should eat every 2-3 hours if you really want to gain. Start with 20x body weight in calories and adjust from there. So I'd go with 6-7 meals of 400 - 500 kcal plus your post workout shake(s).
That is not necessary. Eating often can give you an advantage while cutting, since it will keep the metabolism going while on low cals. During a bulk you should be eating enough to avoid metabolism dropping anyway, so 3-4 times a day is more than sufficient.