Still unable to stack on any real mass...

D

Dan_UK

0
Hey

I've been weight training about 18 months now, I started as a total novice with some 5kg Dumb-bells and over the year slowly shifted up to working with 20kg for each session. I use barbells not dumb-bells now.

I've never really been able to stack on much muscle mass, and although I'm a little stronger than before I started, my shape isn't all that much different.

I've tried a lot of different things, upping calories, upping protein, 6 meals a day, FBW 3 times a week -but just not succeeding like I wanted to. Sure I'm stronger, but not that much bigger.

So my plan is this, a sudden switch from 20kg to 40kg and upping my protein and calories drastically. Is this worth a go?
I mean I'll struggle under the heavier weight, but maybe the gains will be quicker?

Any advice?
 
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are you gaining any weight? if not, then you need to eat MORE. nothing with your program or anything can make you gain weight, it's all about how much you eat.
 
4 lbs is not alot in 18 months, eat more. Do you have acces to a gym or just train at home? what kind of routine do you do? what kind of equipment do you have?
 
That's weird, I gained about 18lbs in about 10 months of working out, but my body fat increased a little bit as well.

If you body fat hasn't increased, then I would guess that you're possibly not getting enough calories in?

Or maybe you have an isolation workout?
 
Dan_UK said:
Hey

I've been weight training about 18 months now, I started as a total novice with some 5kg Dumb-bells and over the year slowly shifted up to working with 20kg for each session. I use barbells not dumb-bells now.


So my plan is this, a sudden switch from 20kg to 40kg

Any advice?
Click to expand...

Do you use the same weight for every exercise?
 
Thanks for the great answers! As requested, this is my current workout:

Military press (3 x 5-7)
Bench press (3 x 9-11)
Bic. Curl (3 x 9-11)
Hammer Curl (2 x 5)
Crunch (3 x 10)
Upright row (4 x 12) -like to hit the back hard.
Pullup (whatever I can damn well manage)
Pressup (3 x 8)
Leg press (3 x 5)
Tricep curl bar (3 x 5)
Squat (again whatever I can manage)

I workout from home as I live rurally, my equipment is barbells, loadable up to 50kg (but work around 20kg for most of above) 2 sets of dumbells (2 x 5kg and 2 x 10kg) Tricep curl bar (like this one: )

LV, a typical day like today is like this:

Breakfast: Oats w/raisins, banana, Toast + Peanut butter. Mixed nuts/raisins
Snack: Nuts, an orange. Protein shake.
Dinner: Cheese & Ham bagels x 2, fruit, energy bar, some nachos.
Snack: 2 Slices of cheese, protein shake, 1 bag jerky.
Dinner: Always cooked meat (Usually beef) + various vegetables.
Snack: Variable, always consumed with milk though.
 
we need quantities, not just what foods.

do you not track your calories? if not, then you are most assuredly under-eating.
 
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