Why Can't I Gain Muscle?

Training
141

[quote]PGA200X wrote:
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.[/quote]

I did. hahaha

Ok, really, what I have found is that although I eat plenty (trust me on this one, 3500-4500cal/day), my progress is dependant on my focus. The more focused I am, the more intense I am.

Right now, everything is faling into place. I have gained about 4 lbs in two weeks, and I have 4 new PRs on DL, bench push press and rack pull.

I have found that I have set points in my workouts. I have a weight that I know I can get. If I lose track because of work or some other stress, then I tend to fall back to my set point. This, more than any other thing in my life, can prevent me from making gains.

I have also found that I can’t gain mass if I am too skinny. A couple of years ago I got down to 185 at about 19%. I was skinny and weak. I didn’t gain anything for 6 months and I ate about 2000 cal/day. I still didn’t have abs.

I carry more fat today, but I am 5’9", 234 at 15% and people stare at me when I put 5+ plates on the bar. But I don’t have abs. When I am satisfied with my level of development and strength, then I will consider abs.

I have learned what it takes to succeed, and what it takes to fail. The intensity that I have learned in the weight room has helped me in all parts of my life. If your mind is weak, if you do not have intensity in your life, then you will fail.

-folly

142

[quote]folly wrote:
Ok, really, what I have found is that although I eat plenty (trust me on this one, 3500-4500cal/day), my progress is dependant on my focus. The more focused I am, the more intense I am.

Right now, everything is faling into place. I have gained about 4 lbs in two weeks, and I have 4 new PRs on DL, bench push press and rack pull.

I have found that I have set points in my workouts. I have a weight that I know I can get. If I lose track because of work or some other stress, then I tend to fall back to my set point. This, more than any other thing in my life, can prevent me from making gains.

I have also found that I can’t gain mass if I am too skinny. A couple of years ago I got down to 185 at about 19%. I was skinny and weak. I didn’t gain anything for 6 months and I ate about 2000 cal/day. I still didn’t have abs.

I carry more fat today, but I am 5’9", 234 at 15% and people stare at me when I put 5+ plates on the bar. But I don’t have abs. When I am satisfied with my level of development and strength, then I will consider abs.

I have learned what it takes to succeed, and what it takes to fail. The intensity that I have learned in the weight room has halped me in all parts of my life. If your mind is weak, if you do not have intensity in your life, then you will fail.

-folly[/quote]

Folly 2 things, at 186lbs and 2000 cals you wont gain anything, you’re not a female, bulimic, midget. At 225lbs, 4000 cals is barely your maintenance level. Not critiquing you just pointing that out since you said you eat plenty but in actuality its regular.

143

[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]

And BTW what are you doing here? Aren’t you all Rugged and shit now?

144

[quote]Soco wrote:
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.
[/quote]

I hear ya. I’ve got general joint hypermobility - it’s a total bitch.

145

[quote]Professor X wrote:
nramaker wrote:
Trogdor wrote:

In the past four years I’ve gone from 225 lbs and 20% bf to 145lbs 6%, and back to 190 at 13% two years later.

Bro, I don’t want to bust your balls, but I wanted to point something out. When you started at 225 @ 20%, you had 180 lbs of LBM and 45 pounds of fat, assuming your numbers are accurate. You then cut and lost 36.3 pounds of fat and 43.7 pounds of muscle. :-\ Since that time, you’ve put on 29 pounds of muscle and 16 pounds of fat. If you continue to bulk at your current rate, when you reach 225 you’ll have 187.8 lbs of LBM and 37.2 lbs of fat, @ 16.5% bodyfat.

Net gain: you converted 7.8 pounds from fat to muscle in 4+ years training.

It might be time to change something up, friend.

Good post. He basically lost everything just so he could get down to 6% body fat. I wish this desire to get super ripped before they gain the muscle at all would end.
[/quote]

There are a few things I would like to clarify:

  1. I pulled 20% out of the air. It could be close to the truth however, it’s just a guess. I was incredibly unhealthy, and my weight (and muscle weakness) compounded my knee issues; patella started popping out left and right.

  2. I wasn’t trying to get super ripped, I felt sick as a dog. I began lifting weights/exercising because I developed what was diagnosed as crohns disease. Eating caused painful gastrointestinal discomfort, inducing what was in effect anorexia (not to mention bleeding, etc.) Lifting, cycling, and eating an (extremely) low fat diet helped me feel better throughout the day.

I couldn’t take in enough to cover all the exercise though, with 5 weight sessions + 80-100+ miles on a mountain bike per week. I felt great, and was making great gains in the gym until I fell below 165-170, at which point I lost everything and started getting sick more often. Long story short, the symptoms eventually dissappeared and here I am today.

now knowing the full story, go ahead and attack me, or my lack of progress, or whatever you wish. I feel healthier, stronger, and happier with myself now more than ever; but please don’t let this stop you from continuing to berrate me when all I ask is that people be treated with some sort of respect.

I get it, you are tired and annoyed with putting up with the same complaints; the way most of you are acting in response, however, demonstrates absolutely little character. You are men, act like it.

146

[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]

what do you mean ‘soft tissue’?

147

[quote]PGA200X wrote:
Folly 2 things, at 186lbs and 2000 cals you wont gain anything, you’re not a female, bulimic, midget. At 225lbs, 4000 cals is barely your maintenance level. Not critiquing you just pointing that out since you said you eat plenty but in actuality its regular.[/quote]

Agreed. If someone doesn’t care about abs, then why not eat more. It sounds like you are doing pretty well, but why not up the calories a little more? If you start gaining lots of fat, then I would back off. But, until that time, eat up :slight_smile: Once you hit your goals, then start cutting up.

148

[quote]wannbeBIG wrote:
SkyzykS wrote:
wannbeBIG wrote:
I focus primarily on compound lifts. have tried various routines but none of them seem to work significantly [insert puzzled look here]

You should see the puzzled look I get when people say that they train one or two body parts(tris/pecs) then follow it up by saying that they do to full body. It’s priceless.

Which one is it?

Start a thread posting your actual weekly exercise regiment.

huh?

I never said Im currently doing a full body? I said I focus on compound lifts?!!

Ive tried full body routines before in the past (been training 6 years)

currently doing 1-2 bodyparts a day - although my gaisn have been shit, Ive had the best success with this.
[/quote]

O.K. I see where the confusion lies. I checked a few of your posts, and got another training thread confused.

Have fun.

149

[quote]BIGRAGOO wrote:
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.[/quote]

If you were to say that you agreed with every post I’ve made, then you’d have to be either a liar or a total nut bar. I can’t even say that I’ve agreed with every post I’ve made, only that it was all the truth I’d known!

150

[quote]maraudermeat wrote:
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?

[/quote]

I’ve been reading this thread and I find it very interesting for a number of reasons, but meat makes a great point here.

At the end of the day, we all have our own battles to fight in life outside of training, some harder than others. But in the end it all boils down to intensity, or lack thereof for many. I’d be willing to guess that 99% of the people who train and complain about making progress just aren’t working hard enough.

This kind of thing happens quite a bit, but last night I was returning to the gym for the 2nd time to complete an evening session of the “Perfect 10” program by Waterbury (which is money by the way), and one of the guys who works there and had seen me train that morning stopped me when I came in.

“Yo man…what are you doing back???”

“I’ve got a little work to finish up. It should only take 20 mintues or so.”

“Wow, you’re pretty hardcore. It seems that no matter what I do, how hard I train, how much I eat, I can’t put on a pound of muscle. But you’re blowing up…”

“I guess I’m just living the dream…”

I chuckled and went over to start my training session. The real kicker is, this guy is your classic skinny fat guy. I’ve seen him train and let’s just say his routine might be suitable for an 8 year old girl, and on several occasions I’ve seen him strolling into work carrying a bag from Arby’s…

I wonder why he can’t make any progress??? People really need to be honest with themselves…

Bango

151

[quote]jimmybango wrote:
maraudermeat wrote:
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?

I’ve been reading this thread and I find it very interesting for a number of reasons, but meat makes a great point here.

At the end of the day, we all have our own battles to fight in life outside of training, some harder than others. But in the end it all boils down to intensity, or lack thereof for many. I’d be willing to guess that 99% of the people who train and complain about making progress just aren’t working hard enough.

This kind of thing happens quite a bit, but last night I was returning to the gym for the 2nd time to complete an evening session of the “Perfect 10” program by Waterbury (which is money by the way), and one of the guys who works there and had seen me train that morning stopped me when I came in.

“Yo man…what are you doing back???”

“I’ve got a little work to finish up. It should only take 20 mintues or so.”

“Wow, you’re pretty hardcore. It seems that no matter what I do, how hard I train, how much I eat, I can’t put on a pound of muscle. But you’re blowing up…”

“I guess I’m just living the dream…”

I chuckled and went over to start my training session. The real kicker is, this guy is your classic skinny fat guy. I’ve seen him train and let’s just say his routine might be suitable for an 8 year old girl, and on several occasions I’ve seen him strolling into work carrying a bag from Arby’s…

I wonder why he can’t make any progress??? People really need to be honest with themselves…

Bango[/quote]

Shit, when I stroll into the gym with an Arby’s bag, folks know the iron’s gonna fly!

152

Man, this thread blew up since I’ve last seen it, 149 posts.

All I have to say about “hardgainers” and other bullshit like that is this:

I never thought I could gain much weight and was skinny. Then I matured physically. I actually hit the weights hard and consistently for a little while and ate right. My oh my, guess what happened?

I put on 20 lbs (mostly muscle) in less than 2 months while biking and running a shitload (100/40 miles respectively). I’m sick and tired of the people on here posting, “my one year progress pics” and seeing a slight difference. If you’re not seeing anything in 2 months, you’re fucking something up. Remember that.

Also, within 1 year, of true intense training, you should know what your body responds to nutritionally and training-wise.

153

[quote]HouseOfAtlas wrote:
PGA200X wrote:
Folly 2 things, at 186lbs and 2000 cals you wont gain anything, you’re not a female, bulimic, midget. At 225lbs, 4000 cals is barely your maintenance level. Not critiquing you just pointing that out since you said you eat plenty but in actuality its regular.

Agreed. If someone doesn’t care about abs, then why not eat more. It sounds like you are doing pretty well, but why not up the calories a little more? If you start gaining lots of fat, then I would back off. But, until that time, eat up :slight_smile: Once you hit your goals, then start cutting up.[/quote]

Absolutely correct. Every time I quit gaining something (PRs, pounds, etc), I start eating more. A year ago it was 3000 cal, and I did cardio as well. These days I have a second empty keg workout in the afternoon.

I’m a network engineer and sit for 10 hours a day at work. When I was Navy, I couldn’t keep weight on. These days, I am pushing out of my 36" pants. I keep plenty of ballast.

Believe me, I am not complaining about anything. I agree with everyone here that most people don’t eat enough or workout enough.

And with that, I need to go have a steak. I’m hungry again.

-folly

154

[quote]itsthetimman wrote:
Man, this thread blew up since I’ve last seen it, 149 posts.

All I have to say about “hardgainers” and other bullshit like that is this:

I never thought I could gain much weight and was skinny. Then I matured physically. I actually hit the weights hard and consistently for a little while and ate right. My oh my, guess what happened?

I put on 20 lbs (mostly muscle) in less than 2 months while biking and running a shitload (100/40 miles respectively). I’m sick and tired of the people on here posting, “my one year progress pics” and seeing a slight difference. If you’re not seeing anything in 2 months, you’re fucking something up. Remember that.

Also, within 1 year, of true intense training, you should know what your body responds to nutritionally and training-wise.[/quote]

You have a lot of people who are “fat phobic” on this site as well. These are the ones who are skinny as hell yet claim they “gain fat easily” whenever they try to increase their calories. These are the same people who think anything over 10% body fat is “obese” and who mistake a full stomach for “fat”. Someone like that could never make much progress. They are too afraid to actually eat enough to grow.

155

[quote]wannbeBIG wrote:
what do you mean ‘soft tissue’?
[/quote]

Issues like muscle knots and trigger points etc. Hopefully I am not misusing the term.

156

[quote]Soco wrote:
wannbeBIG wrote:
what do you mean ‘soft tissue’?

Issues like muscle knots and trigger points etc. Hopefully I am not misusing the term.

[/quote]

You are because that makes no sense.

157

[quote]Soco wrote:
wannbeBIG wrote:
what do you mean ‘soft tissue’?

Issues like muscle knots and trigger points etc. Hopefully I am not misusing the term.

[/quote]

I suppose the scented candles and reiki cleared that right up, eh?

(yes, I am being a smartass)

158

[quote]Professor X wrote:

You have a lot of people who are “fat phobic” on this site as well. These are the ones who are skinny as hell yet claim they “gain fat easily” whenever they try to increase their calories. These are the same people who think anything over 10% body fat is “obese” and who mistake a full stomach for “fat”. Someone like that could never make much progress. They are too afraid to actually eat enough to grow.[/quote]

Agreed, sometimes people just need to get used to the bulk belly and wear some bigger clothes, which serve two-fold: hide the bulk gut and give you a goal for something to grow into.

At one point in my life, I remember how awesome it was to finally have jeans not fit me right in the thighs because I gained some muscle.

159

[quote]BIGRAGOO wrote:
kellyc wrote:
Bauer97 wrote:
BIGRAGOO wrote:
kellyc wrote:
BTW, what do you look like??

Indeed. I think anybody who criticizes someone else’s physique on here should be mandated to provide a picture of themselves.

I agree in principle, but, considering how candid I’ve been on this site, I’m not sure it’s a good idea. I don’t want to get a call from my wife’s Mom or something like that.

Also, I make no bones about it. I am waaay too skinny. And, there’s not a damn thing I can do about it with the chronic injuries I have.

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.
[/quote]

Again, I would agree with that in principal, but you were one of the guys taking pot shots at people like me by saying something like if you aint benching X and you don’t weigh X your eating like a girl and training like a pussy.

Anyone who makes a statement like that is ignorant and should just shut it. Of the guys who made comments like that, you were the one who posted pictures, thats why the harsh critique on you. From my point of view, I didn’t start it, so it was free game regardless if I have pictures posted or not.

160

[quote]Professor X wrote:
Soco wrote:
wannbeBIG wrote:
what do you mean ‘soft tissue’?

Issues like muscle knots and trigger points etc. Hopefully I am not misusing the term.

You are because that makes no sense.

[/quote]

Seems to match what Cressey was talking about in his foam roller article.

http://www.T-Nation.com/readTopic.do?id=475832

“SMR on the foam roller, on the other hand, offers these benefits and breakdown of soft tissue adhesions and scar tissue.”