How Come I can Gain Strength, but not size?
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I've been bulking for maybe 3-4 months now, I don't really remember when I stuck to my specific diet.
Diet:
Breakfast is either 2 eggs & milk w/choc powder, or an oikos triple zero with choc powder. I also eat lots of blueberries.Lunch & Dinner are either 100g chicken or 120g beef, with 400 calories of Barrilla pasta. I also eat broccoli or potatoes, & while I don't remember how much potatoes I eat, I know I eat 125 grams of broccoli as well. I will also drink multiple glasses of lemonade/mango juice, which is maybe 1/2 a serving, which is usually like 130/2=65 calories.
I also work out legs 3 days a week & upper body 2 days a week.
I have stayed hovering around 141-145 pounds. How do I get up to my desired weight? I think I need help adding more fat & more carbs for breakfast.
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I would lower your workout frequency, up your workout intensity, and drink lots of raw milk, you’ll get bigger and stronger quicker.
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@RawGoatMilk88 Should I workout like 2 days a week? Also how much raw milk should I drink? Like daily/weekly? I don't have the best access to it.
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Yeah once every 4-5 days, full body, with low volume and extreme intensity should be good, think Mike Mentzer.
Ah I see, if you have access to grass fed, or organic whole milk, preferably A2, this would be your next best option, if you’re really having trouble gaining weight, replace your water intake with it.
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@RawGoatMilk88 I can buy A2 milk pretty easy, I'll do that soon since I just ran out. By the way, for fat, how do you get more of that in? I think my bulk has stagnated because I haven't been eating enough fat. I can't find any concrete things besides butter & milk, & I can't drink enough milk to replace my fat intake without suffering IBS
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I'm curious if you take any substances, I think for example aspirin can inhibit hypertrophy and prevent muscle growth
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@Orindere Are you speaking out of experience, or? Because if anything aspirin should help with muscle growth, as it is both an 11β-hsd1 inhibitor and aromatase inhibitor. Also there are many anecdotal reports of people taking aspirin, low and high doses, without negative effects on muscle.
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@Pooooop A typical approach for more muscle is doing more volume, for example doubling your sets within a workout. If your workout volume is already high, and you're not seeing results, then your intensity is not high enough and you need to push yourself more, ie train to failure.
Also emphasizing heavy compound movements is key, dips, rows, pullups/pulldows, overhead press, squats, romanian deadlifts etc.Diet-wise, milk is the most important food and then eggs. If i'm not mistaken, milk protein is the most anabolic of all and egg is very close too plus contains cholesterol. Personally i gained 10kg in 5 months with very little fat gain, while drinking 2L whole milk per day and eating 3-6 eggs.
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Really bad approach as far as training is concerned. Spending increasingly more time in the gym will not improve muscle growth. The opposite is true.
If you are able to double your sets, you aren’t training anywhere close to intense enough, every set should be to failure or near failure.
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@RawGoatMilk88
I did NOT say spending more time in the gym is better.
It is proven that more training volume up to a certain threshold increases hypertrophy in a dose-response relationship. It is not a bad approach.
Of course intensity is equally important and you need to learn and actually train to failure.Not sure where the obsession with Mentzer and super low volume came from and why he is so highly regarded in Peat circles, he is just a glorified meth addict with a different training style and philosophy, doesn't mean he was right about everything, and he definitely doesn't have things in common with Peat.
"Avoiding overtraining" through low volume doesn't really matter when you're going extremely beyond failure via forced reps, assisted reps, negatives etc and causing extreme muscle damage.The only thing i didn't phrase correctly was doubling the sets, i agree that's probably too much. I meant extra sets, could be 1, could be 2, maybe 3. Also my philosophy is based around doing a few, mostly heavy compound exercises. So eg. 2 for back, and adding 2/4 sets in total isn't that time consuming.
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@Pooooop if your goal is hypertrophy, more is more. Every study on the topic has shown continual growth (however diminishing) \ even up to 50 hard sets a week depending on certain muscle groups.
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@RawGoatMilk88 mike miser and his stupid ideas need to go away!!! bro was blasting roids and died before he turned 50!!
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He is popular here because training once or twice a week keeps stress hormones down in comparison to training intensely everyday.
I’ve been training for over 10 years naturally and have had better results with the High Intensity approach than I ever did with a typical PPL
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This is why you will never win the Olympia
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@Orindere I take nothing but I do take Vitamin D3 supplements sometimes. I know the pills are made of soybean oil, & I know that's not right, but I don't know where else to get 625% of my D3 needs in one pill.
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@pannacottas I recently hit a pretty intense upper body day. How much of my 1rm should I be doing & how often should I do it?
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@RawGoatMilk88
I second this. There is no way I could move the weight I do if I didn't train high-intensity. I think a lot of people doing 3x12 regimens don't get close to failure. Maybe in your teens and early 20s you can get away with tons of sets but it is an immense stress on your body and will catch up with you.
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@samson the lamb cannot know the heart of the lion
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@pannacottas I mostly focus on doing 1-6 rep ranges for upper body & regular 101-2 reps for lower body, although I think I hurt my shoulder this past week, so I'm taking a break from the gym & will revise my approach. My issue is that upper body days need so much volume & lower body days don't. I might mix & match.