im having trouble putting on size

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liamforward18
liamforward18 Posts: 21 Member
in Goal: Gaining Weight and Body Building
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

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  • tillerstouch
    tillerstouch Posts: 608 Member
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    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
    juggernaut1974 Posts: 6,212 Member
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    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
    msidorow Posts: 4 Member
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    Make sure you get enough protein. Your muscles need something to build with!
  • VictorianoAOchoa
    VictorianoAOchoa Posts: 20 Member
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    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
    CodyQuinlan Posts: 38 Member
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    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
    liamforward18 Posts: 21 Member
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    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
    tillerstouch Posts: 608 Member
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    @liamforward18 are you follow a program designed for building mass?

    Also the most important question is are you eating a calories surplus?
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    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
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