What am I doing wrong?! Strong YES! Mass NO!

JohnMatrix · 13-Sep-07, 06:03 PM

I have been working out for about 5 years now and been at various stages.

I am now in the situation where I have lost a lot of my muscle mass but am probably the strongest I have ever been?!

I see people struggling with half the weight I use for some exercises but they have alot more muscle mass than me?!

can someone please help me get my size back?

I reckon that I may have leant towards heavy weight training for too long and am gonna get my reps up back into the 10-15 range and lower the weight

what do u guys think?

**Todd** · 13-Sep-07, 06:20 PM

Yep, it could possibly have something to do with the way you are training (volume/rep ranges/weight), or it could be that you're simply not eating enough of the right foods at the right times to allow for new lean muscle growth.

I would guess it's not eating properly, as one can train in many different fashions, and make lean muscle gains if their diet is in check....but if your diet is not where it needs to be, then all the training in the world is not going to foster new gains.

EliteLift · 13-Sep-07, 07:36 PM

I agree with Todd. If your still working out hard and have been for 5 years, I'm assuming your routine is probably not whats holing you back. Diet is the key for most hard gainers.

JMike · 14-Sep-07, 07:38 AM

Another vote for diet here. My strength hasn't changed much over the last four years (i've been doing this for close to seven), even though my workouts have shifted about in intensity. But my size has varied pretty noticeably, and it's all due to the food I was eating at the time.

If you workout hard, my advice would be to eat everything you can get your hands on. Yes lean varied proteins are the best, but if you're out, and you're hungry. Just eat. Eat lots, and eat regularly. The size will come.

Big Mike · 14-Sep-07, 08:27 AM

How many calories are you currently eating?

**.V.** · 14-Sep-07, 12:11 PM

Lower reps should still have made you bigger if your diet was in order. But if not eating enough, how are you consistantly getting stronger?

I'm going to make a specific suggestion. You want to get bigger? Try Hypertrophy Specific Training aka HST.

And at minimum eat 16 calories/lb of bodyweight, possibly up to 20. Use the right P/C/F ratio for your body. A good starting place for many is C-45%, P-35%, F-20%.

JohnMatrix · 14-Sep-07, 03:00 PM

Now you guys mention it I think my diet has been lacking for a while.

Used to take protein shake regularly before and after workout but not done that in ages!

Also did my chest/tri yesterday. Dropped the weight and increased the reps.

Today experienced something I havent had in a while.....aching muscles!

Felt good.

Think this might be the way too go?

What do you guys think?

**Todd** · 14-Sep-07, 03:07 PM

Quote:

Originally Posted by JohnMatrix

Now you guys mention it I think my diet has been lacking for a while.

Used to take protein shake regularly before and after workout but not done that in ages!

Also did my chest/tri yesterday. Dropped the weight and increased the reps.

Today experienced something I havent had in a while.....aching muscles!

Felt good.

Think this might be the way too go?

What do you guys think?

Well, yah! Making sure your diet is A-1 for adding new muscle is the biggest key to it all. You HAVE to have the nutrition there to support your efforts, or else your efforts are all a waste...you'll continue to spin your wheels.

Yes, a protein shake after your workouts is crucial, but so is making sure that you eat every 2-3 hours, making sure to consume quality protein, carbs and good fats.

What you do in the gym is simply a STIMULUS to spark gains. The FOOD you eat is the ingredients you NEED to give your body consistently in order for your muscles to grow.

Like I said before, you can workout for 10 years and train like an animal in the gym, but you will not see any gains unless the food is there to support your efforts. Simple as that.

14-Sep-07, 07:41 PM

In addition to the good counsel you are getting here, the September 2007 issue of Milo Magazine has a good article about weight gain tips for lean body mass.

EliteLift · 14-Sep-07, 10:08 PM

when I ever run out of protien powder, I will just boil a couple eggs for post workout to hold me over until I get home.

Merrida · 26-Oct-07, 06:42 PM

Quote:

Originally Posted by EliteLift

when I ever run out of protien powder, I will just boil a couple eggs for post workout to hold me over until I get home.

I have yet been able to swallow the taste of hard boiled eggs, much as I love eggs. Wish I could because they're so darn portable! As it is, I use the scrambled or omelet method and have no problems eating them cold. I still wish I could adjust my taste buds sometimes.

**LiftGirl** · 29-Oct-07, 02:03 PM

Quote:

Originally Posted by Merrida

I have yet been able to swallow the taste of hard boiled eggs, much as I love eggs. Wish I could because they're so darn portable! As it is, I use the scrambled or omelet method and have no problems eating them cold. I still wish I could adjust my taste buds sometimes.

I know what you mean about adjusting the taste buds. I have had some success in teaching myself to like certain foods that I didn't used to like. But others I don't think I'll ever like.