I want to gain size!!

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I started gym lately...for the first time in my life. Earlier I worked myself or had handball trainings.
I told the trainers that I want to go for size and strenght.
Since these are my first trainings they are not going heavy on me....though being a fit guy who just returned from a tournument, I find this very light.

anyway, they gave me light weights and asked me to do the moves sloooowly. Like pull fast, bring to initial position slowly. Now it does hurt when I do 3 set and 12 repetitions. But will that give me size/strenght or endurance?
Shouldn't I be lifting heavier weights with few repetitions and like 3-4 sets???

Long story short, the measurement of my arm is 34 cm right now. And I want it to be at least 38, 40 if possible. I never lifted(bicep curls I mean) heavier than 5 kg...(I did lift 10kg for a copule weeks but thats all)
 
Be patient. Since it's your first time weight training they are working on improving muscular endurance and stability ..heavy weights will come once you master that. I hope they've got you stretching too.
 
Waitwhat? said:
Be patient. Since it's your first time weight training they are working on improving muscular endurance and stability ..heavy weights will come once you master that. I hope they've got you stretching too.
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I understand that...but I already have an 9 year of sports background. Not to mention my workouts at home. Are these really necessary?
 
Whats your routine consist of?

Diet is the main thing that will gain you size. Training with a poor diet will give you very limited gains.

And for muscle growth (hypertrophy) usually a rep range between 8-12 and 3-4 sets are used. (although these can differ).
 
I think the trainer is just trying to show you the right and proper form; additionally 3-4 sets at 10-12 reps is about right for someone who starts into weight training. It will prep the muscle for heavier lifting later. Keep it at that range for 2-4 weeks and then move the weight up.

My advice to you, BE PATIENCE and get the right forms down. I'd hate to see you get injured from patting your ego. Also watch your diet and try to be in anabolic state most of the time. What sports did you play? Does a football play goes into gymnastics and expect to be doing back-handsprings into a full twisting layout right away b/c he had a sports background? They'd have to start out with tumbling and rolling just as you have to startout your workout with light weights.
 
BigTomW said:
Whats your routine consist of?

Diet is the main thing that will gain you size. Training with a poor diet will give you very limited gains.

And for muscle growth (hypertrophy) usually a rep range between 8-12 and 3-4 sets are used. (although these can differ).
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Diet is important...I start the day with 3 egg omlet...I eat 2-3 more eggs randomly through the day(without cooking)...I eat take some carbs and protein in midday...and take even more at dinner. Few carb this time.
Though is the amount of protein I take is low? I'm not sure....I can't measure it by looking.
I always drink a lot of milk too.


tic said:
I think the trainer is just trying to show you the right and proper form; additionally 3-4 sets at 10-12 reps is about right for someone who starts into weight training. It will prep the muscle for heavier lifting later. Keep it at that range for 2-4 weeks and then move the weight up.

My advice to you, BE PATIENCE and get the right forms down. I'd hate to see you get injured from patting your ego. Also watch your diet and try to be in anabolic state most of the time. What sports did you play? Does a football play goes into gymnastics and expect to be doing back-handsprings into a full twisting layout right away b/c he had a sports background? They'd have to start out with tumbling and rolling just as you have to startout your workout with light weights.
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Alright, I'll do what they say then.
But I have a problem. I'll do this for a month and then I'm off to summer vacations. Though throughout summer I'll probably swim, bike a lot. Additionally I'll regularly do push-ups, sit-ups and work with a 10-15 kg dumbell. Then the whole next year I'll work hard...and eat well. Hopefully. So by the age of 19 I'll look pretty damn good hopefully.
I used to play handball(AKA TEAM HANDBALL), not the one you bounce a ball on the wall. And well it's a pretty strenght requiring sport.
 
The only way to gain size is to eat more. Whatever your training protocols are, the equation is simple:

Extra kcals + Stimuli + Rest = Growth
 
I remember Hulk Hogan used to get people to eat RAW eggs but I forgot why that trend ended, something bad. One thing for sure is that if you are eatting THAT many eggs, get rid of the yolk. Try to eat 6 yolks or less a WEEK.

I noticed that most of the food that you eat are FAST digesting protein / carbs. Try eating chicken+cottage cheese for protein, especially for lunch + dinner + before bed. As for carbs, white is BAD. Try wheat bread or brown rice or brown food. Try to make sure to have a calorie surplus to gain muscle mass. Swimming is great workout especially if you can switch up all the stroke; butterfly is crazy hard but fun to do.
 
The most important thing you have to remember about building muscle mass is that you have to get strong first. Muscle just doesn't magically appear without first having a good enough reason to grow.

The second most important thing you have to remember is that in order for you to get strong, you have to introduce, more and more weight with each passing workout, week after week, month after month. I honestly believe that most people truly don't understand this concept of weight training and building muscle. There is simply no other way to build muscle mass - You must improve in one of the three areas if you ever want to build muscle:

1- Use more weight than you did in the previous workout with the same reps and sets;

2- Perform the exercise faster than you did in the previous workout session using the same weight, reps, and sets;

3- Perform more repetitions in the same amount of time using the same weight, reps, and sets.

There you have it. If you can improve in one of the three areas, with each passing workout over a 15 week period, your going to build muscle mass. Once you stop improving, you have to asking questions about your diet, and rest patterns.

I'll tell you this, you don't need to be doing 3 or 4 reps with super heavy weight. Don't worry about that. The only thing you should be doing, right now, is do what your trainers are telling you to do, but with each passing workout, perform more repetitions with the same weight as last workout, add a little more weight with the same reps and sets as last workout, or do the exercise faster. Don't worry about piling on the weight because at this stage of your training life, you don't have that inner body awareness required to lift heavy weight. Practice form, get your balance down, and slowly improve with each passing workout. This is how it's done.

After your first 12 to 15 week cycle, you will need to take a two week rest. After the rest, do it all over again, but this time, keep adding more and more weight. After about 4 to 6 months of this kind of training, your buddies won't believe it's you because you've added another 15 pounds of muscle to your body.

For a more detailed look at repetition ranges to build muscle, check this page out:

building-muscle101.com/best-repetition-range-to-build-muscle.html
 
tic said:
Try to eat 6 yolks or less a WEEK.
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WHY?

1. cholesterol? Dietary cholesteral does not equate to serum cholesterol (the level of cholesterol in your blood)! Dietary cholesterol is broken down into constituent parts in the digestive tract and is not reconstituted in the blood. There have been many studies done that have shown that eating cholesterol has no effect on serum cholesterol levels in healthy individuals.

2. saturated fat? As long as your total saturated fat level as a percentge of your calorie intake is kept to a reasonable level there is no reason to shun egg yolks per say. A whole egg (especially the new Omega 3 enhanced eggs) turns out to be a pretty nicely balanced food item, containing balanced amounts of protien, carbs, and saturated and unsaturated fats. A healthy individual under 35 can safely eat dozens of eggs a day without any adverse effects.
 
dswithers said:
WHY?

1. cholesterol? Dietary cholesteral does not equate to serum cholesterol (the level of cholesterol in your blood)! Dietary cholesterol is broken down into constituent parts in the digestive tract and is not reconstituted in the blood. There have been many studies done that have shown that eating cholesterol has no effect on serum cholesterol levels in healthy individuals.

2. saturated fat? As long as your total saturated fat level as a percentge of your calorie intake is kept to a reasonable level there is no reason to shun egg yolks per say. A whole egg (especially the new Omega 3 enhanced eggs) turns out to be a pretty nicely balanced food item, containing balanced amounts of protien, carbs, and saturated and unsaturated fats. A healthy individual under 35 can safely eat dozens of eggs a day without any adverse effects.
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My answer to #1)

What we recommend is that people consume daily the amount of cholesterol that is roughly in one egg yolk. So you can get cholesterol from other animal products. And so you would have to adjust the egg intake to try to stay within the guidelines of about the amount of cholesterol in one egg yolk, which is about 200 to 250 milligrams of cholesterol.

I just cut and paste this from a website. Additionally, I keep reading that 6 eggs a week is recomended at most from billboards to magazine articles and such.

2) Just because you do not see the adverse effects right now, does not means that your arteries and veins are slowly hardening. That's just my 2 cents. I just like things in moderations.
 
tic said:
My answer to #1)

What we recommend is that people consume daily the amount of cholesterol that is roughly in one egg yolk. So you can get cholesterol from other animal products. And so you would have to adjust the egg intake to try to stay within the guidelines of about the amount of cholesterol in one egg yolk, which is about 200 to 250 milligrams of cholesterol.

I just cut and paste this from a website. Additionally, I keep reading that 6 eggs a week is recomended at most from billboards to magazine articles and such.

2) Just because you do not see the adverse effects right now, does not means that your arteries and veins are slowly hardening. That's just my 2 cents. I just like things in moderations.
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Did you you mean to say "Just because you do not see the adverse effects right now, does not means that your arteries and veins are not slowly hardening."?

Or to rephrase: "Your arteries and veins may be slowly hardening and occluding even if you do not see the adverse effects right now".

An egg has about 213 mg of cholesterol and the American Heart Association's recommended max is 300 mg/day, so a person without diabetes or cardiac issues can eat an egg / day if he/she limits his/her cholesterol from other sources, as Tic stated. I have never heard of any reputable nutritionist or physician recommending eating "dozens" of eggs per day. I would be interested in your literature.
 
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