Why Can't I Gain Muscle?

wannbeBIG · July 1, 2006, 12:19am

[quote]SandB wrote:
My there is alot being vented in this thread. I thought I’d throw in my 2 cents for no other reason than I can

While I agree that newbies should search and read, quite often you’re not sure where to start. It’s a case of too much information. If, when you joined, there was a link to a newbies article/FAQ that not only was there in front of you but also placed itself into your favourites there might be less of the threads that seem to annoy everyone.

Just a thought
Cheers[/quote]

but whta about those who arern’t newbies? lol Ive been training years

BigRagoo · July 1, 2006, 12:38am

[quote]MarcAnthony wrote:
BIGRAGOO wrote:
So wouldn’t you agree that taking pot shots at someone who does post a pic from a guy that is basically just a name and won’t put up a pic just an ass? I say that not just to you, but to all the people that crap on another yet won’t list any stats or pics of themselves. It’s easy to just rip on someone from the security of anonimity.

I agree and have been guilty of this in the past. And seeing how I dont plan on posting pics anytime soon I guess I’ll just have to STFU or be very PC when I criticize! lol
[/quote]

You don’t have to be pc, rather give real advice, or give us a funny joke. To just sling shit at a person becuse they aren’t the epitome of the perfect physique is chicken shit.

However, I am impressed that you understand and are willing to hold your tongue, because there are some here that hold on to their anonimity just to snipe people.

BigRagoo · July 1, 2006, 12:39am

[quote]wannbeBIG wrote:
BIGRAGOO wrote:
wannbeBIG wrote:
BIGRAGOO wrote:
wannbeBIG wrote:
it isnt diet - that’s near perfect. I’m now looking at training intensity - dunno whther Im pushing myself too hard? I train one muscle group each session (sometimes 2 - tri’s and chest etc)

You’re not training with enough intensity. You just answered your own question.

how have I?

I’m always comepletley wacked after a session. I usually do 10-12 sets HEAVY,

how did I answer my question?

I find that only training 1 muscle group per session allows me to put all my effort and focus into that muscle.

Ok, if that’s the case, and you’re not progressing, switch it up. Try a couple of body parts in a session. And if you’re using near maximal weight in your heavy sets, try doing five heavy, then five for reps. The point I’m getting at is something has to change in your total routine.

but that’s it though - it’s not like Ive hot a plateau - my gains have always been shit and that’s after 6 years of training! I only bench 170-180lbs in 6 years!!

I’ve tried loads of different routines, high intensity, low intensity, more frequent workouts, high rep ranges, low rep ranges, more sets, less sets, full body routines, spilts, it’s just not happening and I just don’t know what to do about it.

I always get down about it and then I’ll read about a new routine on the net and my optimism returns only for it to be wiped away a few months later after seeing no gains in the way fo size.

I’m totally lost and confused by all this and it makes things worse when i see my brother getting bigger and bigger

thanks for the help everyone, appreciate it :)[/quote]

What’s does your brother’s approach to training look like?

jeffb36 · July 1, 2006, 12:43am

[quote]Magarhe wrote:
There is perhaps 5% (geez it is probably only 1% really) of the population who don’t fit this theory, and despite doing everything right still struggle, for unknown, undiagnosed reasons.

The problems are:

EVERYONE thinks they are the exception to the rule, in the 1% instead of in the 99%
nobody really gives it a go, does big lifts, uses progression, eats anything

I cannot believe the number of threads started by some guy who is real skinny and eating like a bird complaining that they can’t get big or can’t get cut (when there is nothing to cut) and they don’t exercise hard either.

ALL the information is on this site free for the finding. But so many people are lazy not only in their training, but in their reading as well. If someone is too lazy to read existing information which takes just a few keystrokes to find and perhaps an hour to read, then there is no way they are going to be doing the work it takes in the gym and kitchen.

[/quote]

I agree with you 100%. People in general are lazy as hell. I just had a quick comment on the “eating like a bird” reference. Nothing against you, but it’s a horrible cliche’. Birds actually eat their bodyweight on a daily basis.

http://www.ddcommodities.com/WildDelight/faqs.asp
Before you ask, no, I’m not some sort of bird nut. I happened to answer a question wrong in some stupid trivia contest and I didn’t believe it, so I looked it up.

Going forward, people need to complain less, eat more, read more, and work harder if they want to gain muscle.

colonelquack · July 1, 2006, 12:57am

Whenever I post questions on teh internets, I bother phrasing them in the best way possible, trying to give as much information as possible.

As a result, I’ve never had to embarass myself the way some people have. Typically if I can phrase a question properly, I can answer it myself. If not, I’m quite handy with google. This seems to be something some have a hard time with.

I don’t think it’s necessarily a vendetta against skinny people, as it is against people that just don’t bother educating themselves. I wonder how a fat guy would be received if he claimed he just “couldn’t stop eating.”

mertdawg · July 1, 2006, 1:34am

[quote]PGA200X wrote:
Waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa! etc.
[/quote]

Just don’t equate training time to intensity-ever. I have overtrained, and it halted my progress, however this occured when I had a lot of free time and did 2 45 minute workouts a day.

When I cut back, I grew fast.

Day 1: Full squats, Barbell hack squats, Stiff leg deadlifts.

Day 2: Bench press, Military press, Lying tricep extensions.

Day 3: Wide grip conventional deadlifts, shrugs, hanging leg raises.

Day 4: Pullups, Rows, Barbell curls.

Day 5: Repeat day one etc, with maybe one day off every 2-3 weeks.

First set: 10-12 strict, second set 6-8 strict, third set 3-5 with a little cheating on the last 1-2 reps.

In and out in 30-40 minutes.

lifter1 · July 1, 2006, 1:45am

I agree with pga200x, it is a very simple process. Find something heavy, lift it, put it down, and repeat. Eat after training, eat before training and every other time of the day, frequently, hungry or not. Especially when not hungry, you’ll be amazed at how big you get if you are eating when not even hungry. Don’t like it?

Then you don’t want to get big. By the way, I have never heard of anybody that can’t get big deadlifting and benching. Even people that do it improperly manage to put on some muscle. Listen. YOU ARE NOT TRYING HARD ENOUGH!

lifter1 · July 1, 2006, 1:54am

[quote]bigmike88 wrote:

for some big strong guys, and slightly smaller ones like myself, we seem to bicker and bitch a lot as a community…holy shit…!!..come on guys, we all lift the same weights day in and day out and put in an amount of work relative to our lifestyles…its a matter of degree…how it fits in to and how it ranks in each others lifestyles…im sure some thin guys like myself place more value on other things besides training and are much better at that, but dont call other people ‘pussies’ for not being the same…

im not being argumentative…just giving my .02 like always =P[/quote]

If they value other things over training, understandable, they need not ask “how to get big” because it just doesn’t mean that much to them, right?

Soldierslim · July 1, 2006, 2:15am

[quote]mertdawg wrote:
PGA200X wrote:
Waaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa! etc.

Just don’t equate training time to intensity-ever. I have overtrained, and it halted my progress, however this occured when I had a lot of free time and did 2 45 minute workouts a day.

When I cut back, I grew fast.

Day 1: Full squats, Barbell hack squats, Stiff leg deadlifts.

Day 2: Bench press, Military press, Lying tricep extensions.

Day 3: Wide grip conventional deadlifts, shrugs, hanging leg raises.

Day 4: Pullups, Rows, Barbell curls.

Day 5: Repeat day one etc, with maybe one day off every 2-3 weeks.

First set: 10-12 strict, second set 6-8 strict, third set 3-5 with a little cheating on the last 1-2 reps.

In and out in 30-40 minutes.[/quote]

With all of the programs I’ve done over the years, none have looked like this one. This looks awsome, thanks!

How long could you go like this before feeling rundown/unmotivated?

Soco · July 1, 2006, 2:22am

I made zero progress for quite awhile and it had everything to do with poor soft-tissue health rather than not eating enough.

Kailash · July 1, 2006, 2:41am

[quote]BRONIUS wrote:
I saw your pics bigragoo and I didn’t know that the serious lifters are supposed to look like the average fat and bald guy we see walking out of McDonald’s as we drive past it. [/quote]

I just looked at Bigragoo’s pics myself and have to say: You, sir, are retarded.

The average fat guy doesn’t have arms, shoulders and a v-taper to his torso. Bigragoo is not your average fat guy. He’s a T-Nation fat ass, lol.

Are you sure you know what muscle looks like?

Kailash · July 1, 2006, 2:49am

[quote]Soco wrote:
I made zero progress for quite awhile and it had everything to do with poor soft-tissue health rather than not eating enough. [/quote]

That’s very interesting. Could you please elaborate on the problem: areas at issue, how it was determined, how it was addressed. Thank you!

Soco · July 1, 2006, 3:42am

[quote]Kailash wrote:
Soco wrote:
I made zero progress for quite awhile and it had everything to do with poor soft-tissue health rather than not eating enough.

That’s very interesting. Could you please elaborate on the problem: areas at issue, how it was determined, how it was addressed. Thank you![/quote]

Hypermobility in my shoulder(injury) which seemed to contribute to a build up of muscle knots in my back and overall tightness throughout my body.

I am using a theracane, occasional sports massage, a foam roller, and mobility work. My lifts are still hella weak, but for once, I am starting to progress without hitting a wall when my shoulder starts acting up.

I take blame for most of my lack of gains, but I do think there are more reasons for slow/non-existent progress than simply being a pussy and not eating enough.

mertdawg · July 1, 2006, 3:44am

[quote]Soldierslim wrote:
With all of the programs I’ve done over the years, none have looked like this one. This looks awsome, thanks!

How long could you go like this before feeling rundown/unmotivated?[/quote]

I don’t think I could overtrain on that program. For variety, you can change the rep-set scheme. For example, warmup + 5 sets of 3 at 85% on all exercises, or 60% for 3 x 15.

Occasionally I will go through the cycle 1-2 times doing ONLY the first exercise and only do heavy singles for just 15 minutes only-Squats, Bench, Wide Grip Deadlifts and Pullups.

Personally, I consider the workout I listed to be a good baseline. Then, after 2 years, I would increase the volume to 4, 5 and 6 sets each over 3 successive cycles, and then cut back to 3 for at least 3 cycles.

Occasionally I will increase from the baseline by adding a 4th exercise for 2 cycles: Lunge, dumbell press, back extensions and straight arm pulldowns, and then add a 5th exercise for 1-2 cycles: Standing calf raises, cable crossovers, rear delt raises and reverse curls, and then dropping back to the baseline for at least 3 cycles.

maraudermeat · July 1, 2006, 3:51am

This thread really hits a nerve with me. I’ve only been a T-Nation member for a couple of months but the age old question- “How do I get big and strong?” always gets a laugh from me.

I get it all the time. The problem is most people do not have a clue what real intensity in the gym is. Most people have no focus. Most people go through life with blinders on. I really believe that many gym goers are crazy. Isn’t one considered crazy if they continue doing the same thing expecting a different outcome from the last?

For those who ask for advice instead of harshness, below is my personal weekly training program. There isn’t any thing magical or mysterious about it. It’s about as simple as a training program can be. Unfortunately what cannot be described is the intensity during the workout. I puke, I pass out but that is what is needed to get to the next level. Some may say that that is not how they want to train. They are lying to themselves. Everyone wants to be stronger and bigger. And if you don’t you are definitely not on the right website.

My routine:

Monday ME bench
variations of the bench
some tricep work

Wendsday ME squat/deadlift
variations of squat and deads
posterior chain work

saturday
accessory work
usually alternating upper back, shoulders,and biceps

Diet
I take in at least 2 grams of protein per pound of bodyweight
limited carbs to complex whole grains and vegetables

That’s it… with this simple program I have a RAW bench in the mid 500’s, squat in the mid 700’s, sumo dead in the mid 700’s and a push press of 315 for 8 reps.

If I were to give one piece of advice to someone who says they just can’t seem to get stronger or get bigger. I would tell them to never set a limit in your mind of what you can do. In a previous post it was stated that one should be able to bench whatever, squat whatever, and dead whatever. (I can’t remember what the #'s where) All that does is put limits on what one can achieve. People come up to me all the time and say “how do you lift that much?” My response is I don’t think about how my weight it is. It’s only a step to the next weight. Once I started to think like that, my lifts have gone through the ceiling. Everyone wants some quick fix or specialized program.
Here’s the program that will work for everyone…

multi joint exercises
intensity
lift heavy
focus
rest
food

meat

Meat

Ghost22 · July 1, 2006, 4:23am

Congrats on starting a dick waving contest, PGA.

By the way, my internet penis is way bigger than yours and I’m always right.

char_dawg · July 1, 2006, 6:16am

I find this thread highly amusing.

The reason being that I remember a time when PGA was the newbie here, complaining about how he couldn’t get stronger, yada yada. But now he’s all grown up an’ shit, all bad ass!

What a joke.

BigRagoo · July 1, 2006, 6:18am

[quote]Kailash wrote:
BRONIUS wrote:
I saw your pics bigragoo and I didn’t know that the serious lifters are supposed to look like the average fat and bald guy we see walking out of McDonald’s as we drive past it.

I just looked at Bigragoo’s pics myself and have to say: You, sir, are retarded.

The average fat guy doesn’t have arms, shoulders and a v-taper to his torso. Bigragoo is not your average fat guy. He’s a T-Nation fat ass, lol.

Are you sure you know what muscle looks like?[/quote]

Thank you Kailash, I can’t say I have agreed with every post you have made, but I do appreciate this comment. Amd if I’m a T-Nation fat ass, well, I guess that’s a good start.

anon37909890 · July 1, 2006, 12:12pm

[quote]char-dawg wrote:
I find this thread highly amusing.

The reason being that I remember a time when PGA was the newbie here, complaining about how he couldn’t get stronger, yada yada. But now he’s all grown up an’ shit, all bad ass!

What a joke.[/quote]

I’ve NEVER whined that I couldnt get stronger or couldnt gain muscle.

Of course I was a newbie at one point. Did you crawl out of your mothers dungeon benching 400+ at 225lbs and 5% BF?

ALL of my non-goal-reachings that I have made training wise can be attributed to 2 things, NOT eating enough and NOT having the right training intensity.

wannbeBIG · July 1, 2006, 12:47pm

[quote]BIGRAGOO wrote:
wannbeBIG wrote:
BIGRAGOO wrote:
wannbeBIG wrote:
BIGRAGOO wrote:
wannbeBIG wrote:
it isnt diet - that’s near perfect. I’m now looking at training intensity - dunno whther Im pushing myself too hard? I train one muscle group each session (sometimes 2 - tri’s and chest etc)