Newbie Question - Hard Gainer

[zPower]

Hey all,

I just come across the forum on google and thought you might be able to assist me in my training. I've been hitting the gym for over 12 months now but I can't exactly say I am that impressed with results. I am what you might consider a "hard gainer", if there is such a thing.

I am usually in the gym four to five times a week, mostly in a morning. I get up, have a medium sized meal and a energy drink (33g carbs, 26g of which is sugar), then set off. Although I have eaten and have a drink I can get quite tired when training. I suspect this is one reason why I am not seeing the results I expect. After training I have been having a "mass builder" shake which seems only to be adding fat, not muscle.

I tried eating 4000 calaries a day but I just put body fat on like there is no tomorrow. I had to scale down to 2000-2500 to balance the intake and the bodyfat. Now I am back down to 13% I would like to try building muscle without getting fat.

My training consists of 10 minutes running, and 40 minutes of weights training. The weight training is mostly 3 or 4 sets of 8, and on maximum weight (for me).

Here are my stats...
Age: 24
Height: 6'2"
Weight 167 Lbs
Body Fat: 13%
Build: Slim

I would like to know where I am going wrong, and what suggestions you have for me. I hoprfully will come back over month or so and post my gains or losses along with any programme I have been following.

Thanks for your support !!!

 

[JDid23]

hey.... well for starters at least you're dedicated- that's going to mean that you have the potential to stick to a program

if i wer eyou, i would start a program with the main compound lifts like rippetoes.. It's a good program for learning the basics of lifting--- what is your current routine like?

 

[zPower]

I'm quite familiar with the basics, just don't seem to get anywhere. I find that when working through a programme I build up strength quite well over a few months, then I get to a point where injury comes in. Its almost like the strength is there to lift, but the muscle can't cope. Am I doing too much maybe?


Where possible I try to use free weights instead of machines, although my weekly programme does use a number of machines for back, arms, and legs.

 

[Tblock1]

eat....

 

[zPower]

eat....

Dude thats not very helpful.


I explained that I can pile in the food but also pile on the body fat in the process. That didn't work in the last 12 months so I suspect its not going to work in the next 12. My aim is not to be 25 stone with a little muscle. Thats why I am asking where I am going wrong. Is it the wrong food, wrong training, etc.. ?

 

[the.gladiator1987]

your diet puts on muscle, what was your diet like when it was 4000 cals? I bet it wasnt clean calories...

training is usually never wrong, unless you are a retard. Diet is where most people screw up, especially people like you who are 6'2" and 167. Post up your diet

 

[gstacker]

Yup^^ post up diet and training an weight ur working with. I mean u say u know how to work out but if ur a noob??? I need help with my training n diet all the time an I been lifting for a long time.

 

[zPower]

Off the top of my head, heres what I'm doing.
I'll have missed a few things off.


Chin-Up


Chest
BB Chest Press (dec, flat, and inc) (127 total)
DB Chest Press (dec, flat, and inc) (44lbs each)
Pec-Fly Machine (99lbs)
Dumbbell Flyes (22lbs)


Back
Lat-Pulldown (165lbs)
DB One Arm Row (48lbs)
Reverse Flye Machine (77lbs)


Arms
DB Curls (22lbs)
Machine Curls (77lbs)
Tricep Pushdown (110lbs bar, 55lbs rope)
Seated Cable Pull (121lbs)


Shoulders
Dumbbell Shoulder Raise (44lbs each)
Machine Should Press (176lbs total)
DB Shrugs (70lbs each)


Legs
Leg Press (200lbs)
Leg Curl (66lbs)
Leg Extension (66lbs)
Calf Raises (165lbs)

 

[JDid23]

hey bro good news!!!!

i think we found what is wrong ^^

no squats, no deadlifts.... check out rippetoes 3x5 starting strength and you should see gains providing your diet is good

 

[gstacker]

Dead lifts, squats and bench press is your bread n butter to gaining... And a hi calorie clean diet.
Lift in the 6-10 rep range.