YB
BannerBanner

Not getting any bigger!!!

Page: 12 > Showing page 1 of 2
Author
mikemole2
New Member
  • Total Posts : 7
  • Reward points: 6828
  • Joined: 2004/01/12 15:09:32
  • Location: United Kingdom
  • Status: offline
2004/01/12 15:25:31 (permalink)

Not getting any bigger!!!

Ive been going to the gym now for about a year and in the first few months of going I noticed an increase in strength and size but now i'm getting nowhere, I also have no set routine which I know is a big part of my problem.
Anyone got any advice on which are the best excercises/routines to just bulk up in general??


Any help would be geatly appreciated!
#1

21 Replies Related Threads

    1 Rep Max Designer bodybuilding clothing - built to last. Try our popular T-Shirts or our excellent Gym Vests
    rogerthedog
    Pro-Member
    • Total Posts : 1600
    • Reward points: 10392
    • Joined: 2003/08/29 14:04:03
    • Location: Brisbane
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/12 15:29:15 (permalink)
    Squats, deadlifts, rows, bench press, dips, military press.
    Those are the kind of big compound free weight exercises you need to be doing.
    ...and sort out a routine and set some goals.
    #2
    rogerthedog
    Pro-Member
    • Total Posts : 1600
    • Reward points: 10392
    • Joined: 2003/08/29 14:04:03
    • Location: Brisbane
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/12 15:50:28 (permalink)
    Cool.
    Keep reading stuff on this board. There's lots of info, including routines that you could use.
    Welcome aboard.
    #3
    Cashman
    Pro-Member
    • Total Posts : 2358
    • Reward points: 6934
    • Joined: 2002/10/21 11:51:07
    • Location: Herts, United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 10:48:04 (permalink)
    Read my beginners sticky at thetop of this page. It'll help you get some focus on all the elements you need to consider as well as recommends a starting gym routine. A lot of beginners have used this and have said how well they have gained. You can then build on it or change it from there.
    #4
    Raptor
    Senior Member
    • Total Posts : 151
    • Reward points: 5072
    • Joined: 2002/09/29 13:29:40
    • Location: Wales
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 11:55:36 (permalink)
    If your not growing your not eating enough, simple as that mate.
    #5
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 15:53:02 (permalink)
    I suspect that if you're bi's are really big but nothing else is growing, you've been spending far too much of your time curling. I know you don't have a fixed routine, but can you give us an example of some kind?
    #6
    mikemole2
    New Member
    • Total Posts : 7
    • Reward points: 6828
    • Joined: 2004/01/12 15:09:32
    • Location: United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 16:20:06 (permalink)
    Thanks for the advice,
    I tend to go about three times a week and I do:

    Mon: Chest/triceps
    Wed: Back/ Biceps
    Fri: Legs

    I cant really give an indication of any specific routines because:
    A: I dont have one,
    and
    B: I'm not sure of all the specific names of excercises.

    I appreciate the help though,
    I'll do some research and come back to you!

    Thanks
    #7
    dirtyvest
    Moderator
    • Total Posts : 49911
    • Reward points: 13862
    • Joined: 2002/04/11 22:19:49
    • Location: UK
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 17:28:51 (permalink)
    The lack of structure will not help either IMHO.
    #8
    PJH20
    Pro-Member
    • Total Posts : 2349
    • Reward points: 5345
    • Joined: 2003/05/05 00:19:46
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 21:04:48 (permalink)
    No growth = not enough food.

    I couldnt gain weight at 3500. Couldnt gain weight at 3700.

    SO guess what im now eating 3900 cals per day to make sure i gain weight!
    #9
    Raptor
    Senior Member
    • Total Posts : 151
    • Reward points: 5072
    • Joined: 2002/09/29 13:29:40
    • Location: Wales
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 21:27:13 (permalink)
    quote:
    Originally posted by PJH20

    No growth = not enough food.

    I couldnt gain weight at 3500. Couldnt gain weight at 3700.

    SO guess what im now eating 3900 cals per day to make sure i gain weight!


    #10
    Burton
    Senior Member
    • Total Posts : 106
    • Reward points: 11251
    • Joined: 2002/03/10 23:24:40
    • Location: South London
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/13 23:51:10 (permalink)
    Chances are your diet has slipped. You gain very fast in the first 6 months, espeically if you've never trained before. You can do almost everything wrong and still make gains as your muscles simply aren't used to training.

    However, the longer you train the more you have to ensure that conditions are optimised for muscle growth, I suggest you go back to basics, analyse what you're eating count the calories and I bet you'll find you're not consistantly eating above 3000-3200kcals/day... if you are then start eating a couple of hundred more each day.

    Keep the training hard and get plently of sleep (8hrs min.)
    #11
    tomrob
    New Member
    • Total Posts : 7
    • Reward points: 3374
    • Joined: 2004/01/04 03:41:09
    • Location: Wales
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 01:15:10 (permalink)
    You sound like you have a body like mine mate. I don't seem to get bigger! I've been stuck on 170lbs for about a year now (I'm 6' 1") But I know it's cause I dont get enough protein. I've just ordered some Creatine and Whey Protein and am gonna go for it big time this year with the healthy "bulk" eating.
    #12
    spooky
    New Member
    • Total Posts : 53
    • Reward points: 6292
    • Joined: 2002/03/27 19:02:40
    • Location: England
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 09:50:04 (permalink)
    I wasin the same boat mate, I cannot emphasise too much the importance of the big compound movements, squat, deadlift, benchpress. And read Cashmans sticky. This gave me some invaluable tips on growth. And of course keep asking questions.
    #13
    mikemole2
    New Member
    • Total Posts : 7
    • Reward points: 6828
    • Joined: 2004/01/12 15:09:32
    • Location: United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 10:04:27 (permalink)
    Thanks

    Ok I went to the gym last night to train chest and triceps and I did -

    Dumbell bench press - 3sets/8 reps
    Dips - 3sets/10 reps
    Cable crossovers - 3sets/8 reps
    Dumbell flys - 3sets/8 reps
    Scull crushers - 4sets/8 reps
    O/head rope extensions - 4sets/8 reps

    And then i'm going tomorrow to do back an biceps and I was planning to do -

    Chin-ups - 3sets/6 reps (thats all I can do)
    Face pulls - 3sets/8 reps
    Close grip pulldowns - 3sets/8 reps
    Seated cable rows - 3sets/8 reps
    Hyperextensions??? - As many as possible???
    Incline bench curls - 3sets/8 reps
    Seated barbell curls - 3sets/8 reps
    3 part curls (21s) - 2sets

    Do I need to do hyperextensions?? If so should I use a weight?

    Any tips/advice would be really appreciated!!
    #14
    spooky
    New Member
    • Total Posts : 53
    • Reward points: 6292
    • Joined: 2002/03/27 19:02:40
    • Location: England
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 10:07:57 (permalink)
    I don't know about anybody else, but it appears that you are too caught up in isolation movements. Simplify it a bit mate. With the compounds, other muscles such as biceps are also being worked.
    #15
    Cashman
    Pro-Member
    • Total Posts : 2358
    • Reward points: 6934
    • Joined: 2002/10/21 11:51:07
    • Location: Herts, United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 10:18:30 (permalink)
    try my beginners guide mate, seriously. It has a sensible basic routine that is well balanced and is tried and tested.

    Foregt hyperextensions and deadlift instead. Forget pull downs if you are doing chins. Forget the cable machine. Pick up a set of dumbells and do bent over rows.
    #16
    mikemole2
    New Member
    • Total Posts : 7
    • Reward points: 6828
    • Joined: 2004/01/12 15:09:32
    • Location: United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 10:36:29 (permalink)
    Thanks for the advice!!!

    I just checked your beginners guide for back and biceps and I noticed that you have chin-ups/Lat pulldowns third on the list of excercises.

    I'm not sure if i'll still have the strength to do chin-ups at this point so should I do these first or stick to that order and just do pulldowns?
    Also when doing chin-ups should I go all the way down till my arms are straight or is there a stopping point?

    Thanks.
    #17
    Cashman
    Pro-Member
    • Total Posts : 2358
    • Reward points: 6934
    • Joined: 2002/10/21 11:51:07
    • Location: Herts, United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 13:52:31 (permalink)
    if you can do one chin-up then do 4x sets of 1x. You WILL get stronger!!!. If you cannot then do pulldowns and over successive weeks go up the weight until you can chin. I'd alsways deadlift first as this is such a major compound exercise but you can always put chins second. You may feel daft only being able to do one or two chins but believe me your body will get stronger and as it gets stronger it will develop more muscle with the right diet.

    Good luck bro.
    #18
    mikemole2
    New Member
    • Total Posts : 7
    • Reward points: 6828
    • Joined: 2004/01/12 15:09:32
    • Location: United Kingdom
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 16:45:30 (permalink)
    Thanks
    I'll work on the chin-ups then!

    So should I fully straighten my arms when lowering down???

    Its just that i find this quite hard because I have really long arms.
    #19
    BYF1
    Pro-Member
    • Total Posts : 1965
    • Reward points: 6040
    • Joined: 2003/05/31 10:15:39
    • Location:
    • Status: offline
    RE: Not getting any bigger!!! 2004/01/15 17:10:04 (permalink)
    mikemole2

    I was stuck at at about 75-80kg for over a year after my begginers phase which was mainly isolation work. The thing is any form of weight training as a begginner for a few months will give you growth and shape but this slows doen alot after about 3-4 months. I wasted a whole year still doing mainly isolation lifts and not seeing much more gain due to a crappy uni gym where squats and deadlifts were banned. Then i wised up and got my own free weights at home and done more compound lifts and began to gain nicely. Then 5 months ago i started deadlifting and doing squats, chins, bent over row etc, and eating high protein/carb foods every 3 hours and have grown more than ever. Ive now put on nearly 6kg in the last 5-6months!

    I'd say go all the way down, i have long arms and yes they are tough.
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5