im having trouble putting on size

liamforward18

ive been goin the gym 4 days a week for a year now and only put on a little bit of size and my muscles are slightly defined i cant seem to get any bigger

tillerstouch

Are you following a structured lifting program, and if your goal is size is the program designed to build size vs strength?

Are you eating a calorie surplus?

Have you made much strength progress?

juggernaut1974

tillerstouch wrote: »

Are you following a structured lifting program, and if your goal is size is the program designed to build size vs strength?

Are you eating a calorie surplus?

Have you made much strength progress?

If size is your biggest concern, OP - the bolded is going to be of primary importance. All the lifting in the world isn't going to put on size, if you're not eating enough.

msidorow

Make sure you get enough protein. Your muscles need something to build with!

VictorianoAOchoa

Here is the simple answer brah:

Are you eating 3K+ calories? Eat more calories.
Are your workouts short and intense? Up the intensity (6-12 reps I think)

But almost always it goes back to calories.

CodyQuinlan

Eat more calories
Compound movements!
6-7 days jack lalanne said it best if you don't know who he is well he pulled 70 boats 1 mile on his 70th birthday and invented leg extensions

liamforward18

tillerstouch wrote: »

Are you following a structured lifting program, and if your goal is size is the program designed to build size vs strength?

Are you eating a calorie surplus?

Have you made much strength progress?

tillerstouch wrote: »

Are you following a structured lifting program, and if your goal is size is the program designed to build size vs strength?

Are you eating a calorie surplus?

Have you made much strength progress?

yes ive become alot stronger but my bodys not changed much at all

tillerstouch

@liamforward18 are you follow a program designed for building mass?

Also the most important question is are you eating a calories surplus?

ninerbuff

And you've been doing this for how long? It took me 3 good years of training and gaining to be able to just step on a stage.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition