Modder_J

I think I might be answering my own question with my own answer.

My body shape (in particular my arms) don't seem to be changing at all now.
Yesterday I found I could lift/press more than I thought, but before I discovered my new found strength, I would do each set until that particular body part couldn't move much afterwards.

The problem I think, is that I don't eat enough, or more to the point take in enough protein ... and since increasing the weights I seem to be more hungry than before.

I don't take any supplements or shakes at the mo, but the last few days I've thought it might be a way of gaining mass.
If it is the lack of protein or food ... what supplements should I look out for? I keep heading to VP2 Whey Isolate and its 'wonders' ... but I've not seen it mentioned on here.

Charlie Chalk

iTrader: (1)

I've just started on ProtoPlex..


82g packets, comes in a box (pic below) of 28 sachets, Im only taking one a day, As i've been instructed to

Its the best out there with the most protein in, 44g's in one packet



Its around £35, From Holland and Barret

Kieron

I like Protoplex too but I will only buy it when its in the half price sale as is soo expense! Plus its very thick when made up so you cannot guzzle it down. Its one thats best to sip throughout the morning/afternoon IMHO.

What suppliment you take however depends on your bodysize and overall goal. If your a naturally skinny person with a high metabolism i would suggest a heavy weight gain, i.e. Carb & Protein. If on the other hand you are of a rounder frame and find it easy to put on weight (fat) then you need to go for a protein only shake.

The above does not actually answer why you have not grown in size thought as it forgets to take into account your training technique. You say you are training to failure but do not mention number of reps per set, or even how many sets?

johnathan

whats ur diet like

u wont grow without proetin and carbs for a start, aim for around 2 times bodyweight, ie me im lookin for 200-220g of protein.

if u dont have the building blocks of muscle u wont grow to ur potential

Charlie Chalk

iTrader: (1)

I blend mine! goes down quite nicely

DaveMCMkIII

Increases in 'size' are bought about by hypertrpohy (increased cross sectional area of a muscle fibre). Although in most situations, weight training will train strength and hypertrophy together, generally low reps, heavy weights will train strength more, while 6-12 reps with a more moderate weight, with 1-2 minute breaks will train hypertrophy more. Maybe you should shift your training towards this if it is not already. However, prolonged hypertrophy training increases risk of muscle soreness, so ensure your training is periodized.

I hate protoplex, its really powdery and stodgy...thats my opinion though, each to their own

Red_GTi

i don't think you mentioned about your training frequency, make sure you're not overtraining as this will have detrimental affects. typically aim for 3 / 4 training sessoins a week if you've been at it a while.

make sure you get enough rest aswell mate, sleep and burning the candle at both ends etc. etc.

Modder_J

Sorry not been on here a while

I train 3 nights a week doing weights, 1 night doing Kung Fu and 1 night of cardio. I do rest between sets, and get sleep when I can but I've never been the one to get to sleep very quickly.

I have a circuit set out at the gym. I do 2 sets on the equipment aiming for 6-8 reps on each set. When I've done one round of the gym, I do it again then finishing off working more on biceps and triceps.

I've managed to keep my weight fairly stable for the last few months (around 15 stone).

On average, each week day I have a kind of chicken salad for lunch and dinner varies depending on what I can get hold of (so does weekend meals aswell) ... but I look for high protein foods generally.

My body frame was quite large to start with, and in the last couple of weeks seems to be getting bigger :S (the vest I'm wearing gets very tight when I breathe out ... I'm sure that's not happened before)

During easter I started to have my chicken salad nearer to going to the gym (half before getting in the gym, and half when I came out) and I'm sure my arms have increased slightly.

I've also started doing Tai Chi ... which I'm not sure how it will effect everything else, but it's helped my health so far and Kung Fu

Walk down to the beach now I thinks

Red_GTi

i can't fault your enthusiasm mate good on you.

you mentioned about the salad you have for dinner, it could well be that you don't consume sufficient calories to gain noticeable size. from high protein foods you will get calories that aid in your energy expenditure at the gym, kung fu etc. but you also need to eat carbohydrate foods during the day i.e. pasta dishes, baked potatoes, sandwiches. it's like filling your car with low grade fuel, it'll run far better when you fill it with a higher grade fuel.

what about having your salad for dinner and a pasta dish/potato etc. for your lunch.

you've not mentioned about breakfast, what do you do for that?

Kieron

Kinda sounds like a clash of training styles to me? You circuit the gym as you would do for cardio but lift heavy and few reps as you would do for strength/size.

To gain size IMHO you need to train a maximum of two body parts per session. As in the usual back/bi's, chest/tri's etc etc.

I think you are training your whole body each trip to the gym and this needs to be split down between the three sessions. I could be wrong but thats the way it appears from what you've put above?

Modder_J

Red_GTI: I've began to think that I'm not eating enough (or, enough of the right stuff). I counted the amount of Protein I had on Saturday and the total was way below half of what I've been told to aim for.
Breaky, during the week ... usually cereal (like Oatabix)

Kieron: You're right, I do go round a circuit in the gym ... I've noticed some of the other gym people's target certain area's, but I thought doing full body workouts would get the results not quicker but more proportional.

I have noticed my chest, and back are slightly increasing in size ... aswell as my shoulders.

The other thing that could be hindering my size is as I'm doing cardio and weights at the same time ... I'm burning fat whilst building muscle, which would retain my current size for a while until the fat gets to a low and the muscle gains more.
I'm pretty sure my arms are becoming my defined, in particular my triceps (which is I work the hardest on).

So ... what shakes ? :P

I saw a lot of Body Fortress items at Holland and Barrat ... but I'd assume (like most things) it would be cheaper on the net.

Kieron

The idea of circuit training and training your whole body in a session is for fitness and toning. You will not get any noticeable muscle growth from that form of training IMHO.

You need to work your muscles more to failure and more sets per bodypart to achieve muscle growth. Its about breaking the muscle fibres down to rebuild new over the top. I dont feel this can be acheived very effectively by your current training routing.

I still think you need to work certain muscles together and for a lot longer. As an Idea I personally train each body part for around 45mins - 1 hour (depending on which muscle) and combine about 4 different exercises per part with 3-4 sets on each.

Tell you what mate, give my advice a week and see how you ache compared to how you normally do. You can still do your cardio by warming up and down on bikes, rowers etc etc.

Modder_J

Kieron - Darned it :P

I did think that might be the reason, but hey I've built up some strength through doing the circuit way.

I've been trying to think what muscle groups to concentrate on, when and how.

I've been reading a training book that was developed by different things Bruce Lee did (he concentrated on functional training) which is what I started out doing (seems to have worked with some punches in Kung Fu ... poor pads, didn't see it coming).

Any suggestions? I would like to avoid tricep and possibly chest workouts in the middle as I don't want to under-perform in Kung Fu.

Kieron

From going from nothing to circuit training you will build up some stength as your body is getting used to something new. I just don't think it would progress much further using that form of training.

You say you train 3 times a week so I would split the muscle groups as Back/Biceps, Chest/Triceps, Legs/Shoulders. That covers all the main muscle groups and you can throw abs in there how often you feel fit.

I would train the muscles as per how I have listed them i.e train back before doing biceps. The order you train the pairs in is up to you. As long as you do those three pairs all once within the week you can move them around to fit in with your Kung Fu.

I'd be interested to hear how you get on mate!

Modder_J

It's more 4 times a week, just 1 of the days is a cardio day (which I've been squeezing some core and leg work into)

I train Mon, Wed and Fri. Tues is cardio and Thurs is Tai Chi and Kung Fu.

I'm not sure how I'd work the groups about.
Think arms would generally be best on Monday and a Friday (so I can perform better on Thursday.

Any ideas what days to do what?

Might order some VP2 to try out for a month maybe ... long enough trial?

Kieron

I would do Legs on a Friday as if you train them properly close before your chinese takeways there then you wont be able to run or walk properly!

If you go 4 days then train shoulders just before your cardio workout, legs on a day by themself and the others on what day you want but still sticking with the split I have mentioned. Maybe do back/Bi on the Monday & chest/tri on Wednesday

There is no set way and everyone is different in the way their body reacts etc so just see what suits you mate!

Good luck!

Modder_J

CheeRS Kieron

I did some back and bi work last wednesday, and could 'feel the burn' about half way through (which I dont think has happened before) ... I noticed quite a big increase in size aswell.
Friday I did some tri and chest work out, again ... a noticeable size difference.

Going to chat with the guy who runs the gym (a good mate and also very into his martial arts), and he said he'd work out a program for me to go through ... I said it's more functional training for kung fu, but also to gain size

Modder_J

Small update:

Last week I changed the workout to focus on smaller muscle groups and (the bit that pisses me off the most) the same amount of sets, but withouth a break in between.

Maybe its wishful thinking, but I swear my back and arms have increased slightly (I know its only been a few days) ... the annoying thing is that I could of gained this size ages ago if I'd been doing the weights properly ... grrrrrrrrrrrrrrr