Need tips for muscle growth

johnysaeta

Hi! I’m trying to gain as much as possible but I am not getting the results I want. I work out 6 days a week. My routine consists of: chest/biceps day, leg day, triceps and shoulders day and back and calves day. I also run for 15minutes after the workouts and manage between 3-3.5km. I walk every day for approx. 12k steps. I eat a lot of calories (3200) and my macros usually are (45% Carb 30-35%Protein and 25-20% fat) but I don’t eat any junk food. I also don’t have cheat days because I actually don’t crave junk food. I also take Creatine daily (3g). I do drink black coffee, somewhere between 1-3 cups daily.
What are the things I should change in my routine in order to get better results? I’m still on the thin side and don’t seem to put on a lot of muscle. Thanks in advance for your help.

MikePTY

What are your maintence calories? I'd probably up your caloric intake. I would also focus more on compound lifts, so you can work each muscle group more than once a week. That's not enough time to really stress your muscles for growth. You don't need the creatine.

quiksylver296

Proven progressive lifting program and a calorie surplus.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

puffbrat

How long have you been doing this?

mmapags

A 6 day a week body part split is likely not the most effective program for your goals. Most of the recent research shows that hitting each muscle group 2x per week is most effective for hypertrophy. An upper/lower split, 4 day a week program would probably be more effective. I would look at P.H.U.L. if I were you. But as someone else asked, how long have you been at it? Muscle gain doesn't happen quickly. Also, you are doing some cardio. You may need to up your calories if you are not getting results.

anubis609

The underlying foundation for putting on an appreciable amount of muscle mass is going to take a steady caloric surplus, time, patience, rest, and a structured, effective lifting program.

Cahgetsfit

anubis609 wrote: »

The underlying foundation for putting on an appreciable amount of muscle mass is going to take a steady caloric surplus, time, patience, rest, and a structured, effective lifting program.

this.

also - you might want to consider dropping the cardio, there is no need to run. Unless you enjoy it.

So basically patience and lots of food.

Oh yeah - and also, make sure you are actually activating the muscles properly not just going through the motions. After I actually worked with someone who really targeted my weak areas I found a good improvement in them. Have a look at @ coacheugeneteo on Instagram - the man is a magician.

Makes a world of difference the how you actually lift.

Oh, and I do bro splits too, not push/pull full body blah blah splits. But noticeable difference in the gainz after learning to train each part properly - plus I do use the big lifts too. Go see Eugene's page. YOu won't regret it.

johnysaeta

Hi! Thank you all for your replies! I'll tell you a bit about my fitness journey. Right now I'm 18 y/o , 148lbs and 5ft 9'. When I was 16 I used to weigh 181 lbs and was a bit overweight so I decided so to go to the gym to get healthier. I lost a lot a fat and gained a lot of muscle, which was extremely nice. I used to do a bro split and I used to train 6 days a week. But then in May 2017 I got extremely depressed and in October 2017 my weight had dropped to 114lbs... But since then I have recovered and have been training for at least 3 days a week since September of 2018 (except for Christmas, when I took 2 weeks off). I'll take a look at all your tips. Thanks again!!

NaturalGainsRecned

If you want to gain weight, minimize the cardio. Train less, more like 3-4 days a week. If you’re someone who can’t not go to the gym, you’re going to have to consume more calories. On those days you’re training, focus on the big movements like the squat, bench press, deadlift, and overhead press. Try and minimize isolation work, don’t totally cut it out, but make the big lifts your priority in the gym. And use progressive overload, as this is the best way to get stronger and bigger. You have to use the mirror as your friend and be honest with yourself, if you see your putting on too much fat for your liking; cut your calories a bit. If you’re not putting on the size you’d like, up your calories or minimize your activity a bit. But make sure you give whatever you decide, a chance to actually work. Don’t just do something for 2 or 3 weeks and make changes. Give it a good 6-8 weeks before you make any changes. Your body will adapt, so you will have to make changes down the road, but don’t just jump to changing things up too quickly. Good luck mate 💪