training for size

[youngN]

TweetI have been tryin to figure out this answer for a while now. Since 11th have gone from 140 - 192 lbs in 2 yrs. I didnt work out before then and i didnt start seeing gains seriously until 12th grade. Im 18yrs old. I used the powerlifting concept of lifting heavy weight for reps b/t 2-8. I do the main size gaining lifts like bb curls, bb rows, tbar rows, bench variations, deads, squats. I gained alot of size obviously but ive seemed to have platued in size gains. Ive tried alot switchin up the rep range, switchin up exercises and splits. My arms are around 16.5 inches and i dunno measures for anythin else but im in proportion. Im not sure what my max for DL and Squats are but for squats i slide a bench under the smith machine and make sure i hit the bench ever time but dont bounce and i do 405 for 6. and i work ou with 315 for 8 on DL's. My strength seems to go up at a steady resonable pace but ive kinda been stuck b/t 188-192 (fluctuating thru the day) for a while now. is it possible i may be platued at size? If so HOW DO I GET BIGGER?

[FIVE_8]

Tweetwell all i can do is show you my workout routine, the supps i use, and the best thing you can do is eat every 2-3 hours.

[Skarhead]

TweetYou will stop getting newbie gains after awhile... As long as your bench,squat, and dead lift #s go up and provided you eat your ass off you will grow... But since you didnt tell us how much u're actually eating or anythng else, can't relaly pin point the problem.

[T-Man007]

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You will stop getting newbie gains after awhile... As long as your bench,squat, and dead lift #s go up and provided you eat your ass off you will grow... But since you didnt tell us how much u're actually eating or anythng else, can't relaly pin point the problem.

No, I think you hit it on the head! It his food intake. That much gain in muscle mass is going to through his metabolism into high gear. He needs to eat more. I would keep with what works in the gym and add 1,000 cals/day to your diet. See how that goes. If you start getting fat, which I doubt, cut back to 500. I would bet more than anything you arent' eating enough. I made great gains the first four years I lifted and the two biggest things I learned were 1 - eat my ass off, 2 - train everything once a week. For me perosonally, that was the key. It might be different for you but adding more cals will add more weight. Period.

[Evil Ryu]

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No, I think you hit it on the head! It his food intake. That much gain in muscle mass is going to through his metabolism into high gear. He needs to eat more. I would keep with what works in the gym and add 1,000 cals/day to your diet. See how that goes. If you start getting fat, which I doubt, cut back to 500. I would bet more than anything you arent' eating enough. I made great gains the first four years I lifted and the two biggest things I learned were 1 - eat my ass off, 2 - train everything once a week. For me perosonally, that was the key. It might be different for you but adding more cals will add more weight. Period.

Yeah Tman is right. Before you start trying to change everything that has been working you should evaluate all aspects of bb. Are you resting enough? Are you training with enough intensity? Are you eating enough to support your lifestyle? But like skar and tman stated, generally people don't up the calories to support the newfound muscle.

[Skarhead]

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No, I think you hit it on the head! It his food intake. That much gain in muscle mass is going to through his metabolism into high gear. He needs to eat more. I would keep with what works in the gym and add 1,000 cals/day to your diet. See how that goes. If you start getting fat, which I doubt, cut back to 500. I would bet more than anything you arent' eating enough. I made great gains the first four years I lifted and the two biggest things I learned were 1 - eat my ass off, 2 - train everything once a week. For me perosonally, that was the key. It might be different for you but adding more cals will add more weight. Period.

90% chance you are right he just isnt eating enough

[youngN]

Tweet4000 cals isnt enough? i train like an animal following dorian yates principal. I get atleast 8-9 hrs of sleep and if i dont feel rested enough ill even take a nap

[president_fad]

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4000 cals isnt enough? i train like an animal following dorian yates principal. I get atleast 8-9 hrs of sleep and if i dont feel rested enough ill even take a nap

obviously not, or you would be growing.

MAP out each meals, pro, cal, fat, carb etc

Also list out your training routine.

[youngN]

Tweeti eat between 300-400g of protein, b/t 400-500g carbs, around 100g of fat. I supplement with weight gainers both homeade and cytogainer. I take creatine ethyl ester as well. I get my protein from shakes, chicken, lean beef, fish, milk, eggs, cottage cheese, lean meats and so on...carbs from oats, rice, multigrains, pasta, and of course simple carbs from things like gatorade after a workout and stuff like that...fat from flax, nuts, natural Peanut butter, seeds, salmon ect. This is a sample of my routine, i never do the exact same thing twice
Mon - chest
Flat - 2 warm ups
1st set 300x5
2nd set 305x4
3rd set 315x2
Incline DB Press - 2 warm ups
1st set - 100x10
2nd set - 110x9
3rd set - 120x7
Dips - 2 warm ups
1st set - 90xF
2nd set - 90xF
Cable flyes from bottom to top - 2 warm ups
2 Total sets 8-10 reps

Tue - Back
T Bar Rows - 2 warm ups
1st set - 225x10
2nd set - 235x8
B Bar Rows - 2 warm ups
1st set - 285x10
2nd set - 295x8
3rd set - 305x6
4th set - 315x4
Lat Pulldowns - 2 warm ups
1st set - 220x10
2nd set - 240x8
3rd set - 250x7

Wed - Arms
Skull crushers - 2 warm ups
1st set - 105x10
2nd set 110x9
3rd set 115x8
V Bar Pushdowns - 2 warm ups
3 sets 250x8-10
Dumbell Kickbacks - 2 warm ups
2 sets - 30x10
BB Curls - 2 warm ups
1st set - 105x10
2nd set - 110x8
3rd set -115x5
Inc DB curls - 2 warm ups
2 sets - 40x10
Concentration curls - 2 warm ups
2 sets -35x9
Hammers - 2 warm ups
2 sets - 45x10

Thur - off

Fri - Shoulders/traps
DB shoulder press - 2 warm ups
1st set - 80x10
2nd set - 85x10
3rd set - 90x8
4th set - 95x7
Side Laterals - 2 warm ups
3 sets - 35x8
Rear laterals - 2 warm ups
3 sets -35x8
Shrugs - 2 warm ups
1st set 315x12
2nd set 365x 8
3rd set 385x 6
Reverse grip shrugs - 2 warm ups
2 sets - 275x12

Sat - Legs
Squat - 3 warm ups
1st set - 365x10
2nd set - 385x8
3rd set 405x6
4th set - 415x4
Leg Press - 2 warm ups
1st set - 450x15
2nd set - 540x12
3rd set - 630x10
4th set - 720x8
Leg ext/leg curl superset
3 sets
Calves - jus do w/e till failure about 4 sets

sun - off

[president_fad]

Tweetmap out each meal please.

[T-Man007]

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4000 cals isnt enough? i train like an animal following dorian yates principal. I get atleast 8-9 hrs of sleep and if i dont feel rested enough ill even take a nap

Well, here's what I know. No matter what, if you eat more than you burn you WILL gain weight. How long have you been at 4,000? Also, you have to remember, the more intense you train the more cals you will burn. With that in mind, are you getting weaker? If you have niticed a drop in strength then you might be overtrained. It happens, especially with a program like Dorians. I emplement a lot of things he uses and I have to take breaks all the time to avoid overtraining. The more intensity, the more rest you need. And not just sleep, but rest between workouts. That's just as importanat as sleep. If you sleep 10 hours a night but you train too frequently or you don't completely recover between workouts, you will start to slide into the overtrained area. It's a very slow progression. One week you are on top of a mountain and the next thing you know you are struggling to get 20 pounds less. But, if you aren't losign strength then I would suggest that you add more cals. Add 500 a day and see what happens.

Also, you might need a drastic change like doing machines ONLY for 2-3 weeks. That's a great shocker for muscles. All machine movements for 2-3 weeks will deliver a good change. It's not going to give you a great carry over but it could get you out of the plateau.

[youngN]

Tweetim not in a strength platuea jus size my bench has gone up and keps goin up alongwith everything else

[T-Man007]

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im not in a strength platuea jus size my bench has gone up and keps goin up alongwith everything else

Then it must be a cals in vs cals out problem. If your strength is going up and the only thing not improving is mass, then you are either not eating enough or maybe you just aren't genetically wired to get much bigger. It happens. Look at that one dude, I can't think of his name but he's not big at all but he's super strong. I watched him literally roll a frying pan up with his fingers. I watched him tear a full size phone book in half with is hands. He has also had a motorcycle strapped to each arm and he held both of them in place as they tried to drive away. I can't think of the name of him to save my life but he's not big at all. But man, he is pound for pound probably the strongest guy in the world. IMO. I don't know what he benchs off the top of my head but I remeber thinking 'no damn way' when I looked at him. He and Kasmier were at this thing doing demonstrations a few years ago and I got to go see them. Although Kas was impressive with the 100 lb DB durls for like 8 reps, the other guy was way more impressive because he was so much smaller.

[Skarhead]

Tweeteat more... you're young ur metabolism is fast as shit 4k cals is not enough

[FIVE_8]

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eat more... you're young ur metabolism is fast as shit 4k cals is not enough

aint it the truth