Struggling to gain mass
Mervynd123
Posts: 3
Hey guys,
I've been trying to gain mass for some time now. Im doing that whole low reps heavy weight approach. But with that all I've really noticed are more strength gains than anything else. My diet consist of mainly pastas, chicken, and rice. But I'm in the Marines, so 8 hours of sleep isn't very normal. Any advice?
Thanks, I'm new to this.
I've been trying to gain mass for some time now. Im doing that whole low reps heavy weight approach. But with that all I've really noticed are more strength gains than anything else. My diet consist of mainly pastas, chicken, and rice. But I'm in the Marines, so 8 hours of sleep isn't very normal. Any advice?
Thanks, I'm new to this.
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Replies
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How low on reps? You're gonna want to mix in some hypertrophic weight lifting also. If you aren't getting enough rest I'd stick to a 3 day split. Give your nervouse system more rest. Example mon: chest, tri. Wed: back , bi. Fri: shoulders legs. You may be over training relative to your resting ability.0
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Make sure you are getting at least 1 G protein per pound of bodyweight
After your top end work set for your main lift for the day (squat, deadlift, bench, overhead press) add a back off set. Use 90% of the weight from your top end set and match the reps you completed in the top end set
For example, you work up to a top end set of overhead press of 100 lb for 6 reps. Rest 90 sec or so
Press 90 lb for 6 reps then move on to accessory work
You need to eat an excess of calories to grow. Try 16 calories per pound of body weight. If you weigh 200 lb, then eat 3200 kcal per day
Give those a try for 3 weeks and then evaluate0 -
To gain mass, you need to be in a caloric surplus. You also need to lift heavy (so low reps of 5-8 weight heavy weights is good). You can also look at a hypertrophy program, like Layne Norton's program (http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html).
This is also a good read: http://www.muscleandstrength.com/articles/truth-rep-ranges-muscle-growth0 -
5x5 on compound movements, and 4x10 on ISO movements. I usually lift 5-6 days a week0
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Mervynd123 wrote: »5x5 on compound movements, and 4x10 on ISO movements. I usually lift 5-6 days a week
Are you doing the 5x5 compounds 5-6 days a week? Or just 2-3 days a week with 3-4 isolation days?
If doing the compounds 5-6 days a week, that is way too much. You can get away with doing compounds 2-3 times a week as long as they are full body (squats, deads, OHP, bench, and rows).0 -
If you're not gaining weight you need to eat more. It's as simple as that!
Total volume is the key for hypertrophy but you actually need to eat enough to see the gains.0 -
No, for example. On chest day. My workout will consit of
Compound 5x5
ISO 4x10
Compound 5x5
ISO 4x100 -
Eat more0
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Mervynd123 wrote: »Hey guys,
I've been trying to gain mass for some time now. Im doing that whole low reps heavy weight approach. But with that all I've really noticed are more strength gains than anything else. My diet consist of mainly pastas, chicken, and rice. But I'm in the Marines, so 8 hours of sleep isn't very normal. Any advice?
Thanks, I'm new to this.
Eat more, and mostly fat. You aren't going to gain mass unless you are eating at surplus
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OP deactivate?0
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bostonwolf wrote: »Mervynd123 wrote: »Hey guys,
I've been trying to gain mass for some time now. Im doing that whole low reps heavy weight approach. But with that all I've really noticed are more strength gains than anything else. My diet consist of mainly pastas, chicken, and rice. But I'm in the Marines, so 8 hours of sleep isn't very normal. Any advice?
Thanks, I'm new to this.
Eat more, and mostly fat. You aren't going to gain mass unless you are eating at surplus
Mostly fat? Why?
Cuz carbs are the debil. Who wants insulin when trying to gain mass?
Wait, wut?
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i don't have any personal experience but my husband lifts to gain and he has a mass gainer protein he uses to supplement caloric intake0
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Lol. I know people who do kind of think that though.FunkyTobias wrote: »bostonwolf wrote: »Mervynd123 wrote: »Hey guys,
I've been trying to gain mass for some time now. Im doing that whole low reps heavy weight approach. But with that all I've really noticed are more strength gains than anything else. My diet consist of mainly pastas, chicken, and rice. But I'm in the Marines, so 8 hours of sleep isn't very normal. Any advice?
Thanks, I'm new to this.
Eat more, and mostly fat. You aren't going to gain mass unless you are eating at surplus
Mostly fat? Why?
Cuz carbs are the debil. Who wants insulin when trying to gain mass?
Wait, wut?
Either way, adding in mostly just fat sources could lead to the OP becoming very full.
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I posted that because from own experience I've noticed that. It may not be true for him, but that's what I've found for me.ForecasterJason wrote: »
Lol. I know people who do kind of think that though.FunkyTobias wrote: »bostonwolf wrote: »Mervynd123 wrote: »Hey guys,
I've been trying to gain mass for some time now. Im doing that whole low reps heavy weight approach. But with that all I've really noticed are more strength gains than anything else. My diet consist of mainly pastas, chicken, and rice. But I'm in the Marines, so 8 hours of sleep isn't very normal. Any advice?
Thanks, I'm new to this.
Eat more, and mostly fat. You aren't going to gain mass unless you are eating at surplus
Mostly fat? Why?
Cuz carbs are the debil. Who wants insulin when trying to gain mass?
Wait, wut?
Either way, adding in mostly just fat sources could lead to the OP becoming very full.
No it wouldn't lead to him being very full.
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Mervynd, the key to gaining mass is increased volume. As mentioned, more calories are important, but adjust your training to increase the volume. I would add more sets. 5 x 5 is a great strength builder. Try to back off to a moderate weight and do 8 x 5 or 10 x 4 or something like that. Start to calculate your total poundage. Your intensity (% of 1 RM) will go down, but the total weight moved (volume) should go up.0
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FunkyTobias wrote: »bostonwolf wrote: »Mervynd123 wrote: »Hey guys,
I've been trying to gain mass for some time now. Im doing that whole low reps heavy weight approach. But with that all I've really noticed are more strength gains than anything else. My diet consist of mainly pastas, chicken, and rice. But I'm in the Marines, so 8 hours of sleep isn't very normal. Any advice?
Thanks, I'm new to this.
Eat more, and mostly fat. You aren't going to gain mass unless you are eating at surplus
Mostly fat? Why?
Cuz carbs are the debil. Who wants insulin when trying to gain mass?
Wait, wut?
LOL! What good is Insulin anyway...?
OP: You're not eating enough man. You're a Marine so you're incredibly active in-addition to strength-training you need to eat like a mad-man. If you get cerebral about your training, work-up to 44kcal's per kg of body-weight. If you weigh 100kg's for example, that's 4,400kcals you need to consume. I ran across this in a pair of research articles during a nutrition class last summer, pretty interesting. You probably don't want to jump from what you're doing now straight to 44kcals / kg, but work-up to it for sure.
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