Re: what am i doing wrong? more strength no mass gain

my weights schedule are as follows
every second day i do weights, and the other days i do cardio

biceps 3 sets of 8-12 reps
triceps 3 sets of 8-12 reps
lats " " "
shoulders " " "
chest " " "
abs " " "

this is what my trainer gave me... he said eat as much as i can...
i havent put on weight, ive lost a small ammount of weight...
my body fat is basically a small amount of fat around my stomach... i weight
about 106kg

"tabber" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Adam B****** said:

hi all

been going to the gym for about 3 months now, and on each of my

exercises i

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have increased the weight by about 40-60 pounds...

i seem to be getting alot stronger, but there is no visual

differences from

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before i went to the gym and now... arms are still the same size with

no

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definition....

i am 207cm tall, so possibly my height reduces gain/definition, but

just

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allows me to get stronger?

It takes time to put on mass, 3 months isn't a long time. What type of
rep structure are you using, what's your body fat %?

If you're going to put on mass you need to use low reps/high weight.
The definition problem is related to your body fat %, go on a diet.
Also consider upping your protein intake with shakes or bars. And
remember to rest, your muscles grow only when your resting, if you're
doing a serious low rep/high weight program you'll want to rest for two
days instead of the usual one. The bottom line is: 3 months isn't a
lot of time when it comes to mass training.

Adam B****** said:

my weights schedule are as follows
every second day i do weights, and the other days i do cardio

biceps 3 sets of 8-12 reps
triceps 3 sets of 8-12 reps
lats " " "
shoulders " " "
chest " " "
abs " " "

this is what my trainer gave me... he said eat as much as i can...
i havent put on weight, ive lost a small ammount of weight...
my body fat is basically a small amount of fat around my stomach... i weight
about 106kg

Start by adding weight so your doing lower reps. In the 6-8ish range.
After 3 months, it's about time.
Cycle the rep ranges you work with every so often ( you'll have to
experiment with how and how often; find what keeps you progressing).
You should be steadily adding weight to the bar on your major
exercises.
If you're not gaining any weight, you're not eating enough.
You may think you're eating all you can, but it's obviously not
enough. I'd bet you can eat more, though.
And, do you know *how much* that is?
If you want to do this and put on weight and progress, it takes some
work out of the gym too. Monitor your food intake (count calories) and
steadily increase until you start gaining a lb. or so a week. Not only
that, but stop doing cardio if you want to gain weight. Maybe cutting
cardio alone will help, It depends on how much you eat and how you do
cardio.

You're sketchy about your routine. If that's it up there, it needs
work too. What do you do for legs? Nothing? Well, fix that.
Post it (what exercises, what order...) so someone can look at that.

And fire your trainer. If you have to come here to solve your problem,
he's obviously not worth what you're paying.

Adam B****** said:

with my legs i dont want to gain any on them...

i think my legs are ok as they are...

They wont be when your upper body starts growing.

Do everyone a favor, when you reply to a post, start your reply below
what your replying to.

Quoted message said:

but i occasionally do medium weight with fast repititions

"Justin Case" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Adam B****** said:

my weights schedule are as follows
every second day i do weights, and the other days i do cardio

biceps 3 sets of 8-12 reps
triceps 3 sets of 8-12 reps
lats " " "
shoulders " " "
chest " " "
abs " " "

this is what my trainer gave me... he said eat as much as i can...
i havent put on weight, ive lost a small ammount of weight...
my body fat is basically a small amount of fat around my stomach... i

weight

Quoted message said:

Quoted message said:

about 106kg

Start by adding weight so your doing lower reps. In the 6-8ish range.
After 3 months, it's about time.
Cycle the rep ranges you work with every so often ( you'll have to
experiment with how and how often; find what keeps you progressing).
You should be steadily adding weight to the bar on your major
exercises.
If you're not gaining any weight, you're not eating enough.
You may think you're eating all you can, but it's obviously not
enough. I'd bet you can eat more, though.
And, do you know *how much* that is?
If you want to do this and put on weight and progress, it takes some
work out of the gym too. Monitor your food intake (count calories) and
steadily increase until you start gaining a lb. or so a week. Not only
that, but stop doing cardio if you want to gain weight. Maybe cutting
cardio alone will help, It depends on how much you eat and how you do
cardio.

You're sketchy about your routine. If that's it up there, it needs
work too. What do you do for legs? Nothing? Well, fix that.
Post it (what exercises, what order...) so someone can look at that.

And fire your trainer. If you have to come here to solve your problem,
he's obviously not worth what you're paying.

In news:[email hidden],
Justin Case <[email hidden]> typed:

Quoted message said:

Adam B****** said:

with my legs i dont want to gain any on them...

Quoted message said:

Quoted message said:

i think my legs are ok as they are...

They wont be when your upper body starts growing.

He means your legs will start getting fat looking.....with no muscle, as the
rest of you gains muscle and fat.

You need to exercise your legs too.

Quoted message said:

Do everyone a favor, when you reply to a post, start your reply below
what your replying to.

Quoted message said:

but i occasionally do medium weight with fast repititions

"Justin Case" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

On Sat, 29 Jan 2005 08:53:01 +1100, "Adam B******"
<[email hidden]> wrote:

>my weights schedule are as follows
>every second day i do weights, and the other days i do cardio
>
>biceps 3 sets of 8-12 reps
>triceps 3 sets of 8-12 reps
>lats " " "
>shoulders " " "
>chest " " "
>abs " " "
>
>this is what my trainer gave me... he said eat as much as i can...
>i havent put on weight, ive lost a small ammount of weight...
>my body fat is basically a small amount of fat around my
>stomach... i

weight

Quoted message said:

>about 106kg
>
Start by adding weight so your doing lower reps. In the 6-8ish
range. After 3 months, it's about time.
Cycle the rep ranges you work with every so often ( you'll have to
experiment with how and how often; find what keeps you progressing).
You should be steadily adding weight to the bar on your major
exercises.
If you're not gaining any weight, you're not eating enough.
You may think you're eating all you can, but it's obviously not
enough. I'd bet you can eat more, though.
And, do you know *how much* that is?
If you want to do this and put on weight and progress, it takes some
work out of the gym too. Monitor your food intake (count calories)
and steadily increase until you start gaining a lb. or so a week.
Not only that, but stop doing cardio if you want to gain weight.
Maybe cutting cardio alone will help, It depends on how much you
eat and how you do cardio.

You're sketchy about your routine. If that's it up there, it needs
work too. What do you do for legs? Nothing? Well, fix that.
Post it (what exercises, what order...) so someone can look at that.

And fire your trainer. If you have to come here to solve your
problem, he's obviously not worth what you're paying.

Roger Zoul said:

In news:[email hidden],
Justin Case <[email hidden]> typed:

Quoted message said:

Adam B****** said:

with my legs i dont want to gain any on them...

Quoted message said:

Quoted message said:

i think my legs are ok as they are...

They wont be when your upper body starts growing.

He means your legs will start getting fat looking.....with no muscle, as the
rest of you gains muscle and fat.

I've never seen anyone with fat looking legs & a buff upper body.
Small & skinny, yes.

Adam B****** said:

"Justin Case" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Adam B****** said:

with my legs i dont want to gain any on them...

i think my legs are ok as they are...

They wont be when your upper body starts growing.

Do everyone a favor, when you reply to a post, start your reply below
what your replying to.

Quoted message said:

but i occasionally do medium weight with fast repititions

"Justin Case" <[email hidden]> wrote in message
news:[email hidden]...
> On Sat, 29 Jan 2005 08:53:01 +1100, "Adam B******"
> <[email hidden]> wrote:
>
> >my weights schedule are as follows
> >every second day i do weights, and the other days i do cardio
> >
> >biceps 3 sets of 8-12 reps
> >triceps 3 sets of 8-12 reps
> >lats " " "
> >shoulders " " "
> >chest " " "
> >abs " " "
> >
> >this is what my trainer gave me... he said eat as much as i can...
> >i havent put on weight, ive lost a small ammount of weight...
> >my body fat is basically a small amount of fat around my stomach... i
weight
> >about 106kg
> >
> Start by adding weight so your doing lower reps. In the 6-8ish range.
> After 3 months, it's about time.
> Cycle the rep ranges you work with every so often ( you'll have to
> experiment with how and how often; find what keeps you progressing).
> You should be steadily adding weight to the bar on your major
> exercises.
> If you're not gaining any weight, you're not eating enough.
> You may think you're eating all you can, but it's obviously not
> enough. I'd bet you can eat more, though.
> And, do you know *how much* that is?
> If you want to do this and put on weight and progress, it takes some
> work out of the gym too. Monitor your food intake (count calories) and
> steadily increase until you start gaining a lb. or so a week. Not only
> that, but stop doing cardio if you want to gain weight. Maybe cutting
> cardio alone will help, It depends on how much you eat and how you do
> cardio.
>
> You're sketchy about your routine. If that's it up there, it needs
> work too. What do you do for legs? Nothing? Well, fix that.
> Post it (what exercises, what order...) so someone can look at that.
>
> And fire your trainer. If you have to come here to solve your problem,
> he's obviously not worth what you're paying.
>

ok, so basically i should change my routine to do a higher weight with only
6 reps for 3 sets?

That's all you took out of all that?
WHAT do you do for your routine?

"Justin Case" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Adam B****** said:

"Justin Case" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

On Sat, 29 Jan 2005 09:39:03 +1100, "Adam B******"
<[email hidden]> wrote:

>with my legs i dont want to gain any on them...
>
>i think my legs are ok as they are...

They wont be when your upper body starts growing.

Do everyone a favor, when you reply to a post, start your reply below
what your replying to.

>but i occasionally do medium weight with fast repititions
>
>"Justin Case" <[email hidden]> wrote in message
>news:[email hidden]...
>> On Sat, 29 Jan 2005 08:53:01 +1100, "Adam B******"
>> <[email hidden]> wrote:
>>
>> >my weights schedule are as follows
>> >every second day i do weights, and the other days i do cardio
>> >
>> >biceps 3 sets of 8-12 reps
>> >triceps 3 sets of 8-12 reps
>> >lats " " "
>> >shoulders " " "
>> >chest " " "
>> >abs " " "
>> >
>> >this is what my trainer gave me... he said eat as much as i can...
>> >i havent put on weight, ive lost a small ammount of weight...
>> >my body fat is basically a small amount of fat around my stomach...

i

Quoted message said:

Quoted message said:

Quoted message said:

>weight
>> >about 106kg
>> >
>> Start by adding weight so your doing lower reps. In the 6-8ish

range.

Quoted message said:

Quoted message said:

Quoted message said:

>> After 3 months, it's about time.
>> Cycle the rep ranges you work with every so often ( you'll have to
>> experiment with how and how often; find what keeps you progressing).
>> You should be steadily adding weight to the bar on your major
>> exercises.
>> If you're not gaining any weight, you're not eating enough.
>> You may think you're eating all you can, but it's obviously not
>> enough. I'd bet you can eat more, though.
>> And, do you know *how much* that is?
>> If you want to do this and put on weight and progress, it takes some
>> work out of the gym too. Monitor your food intake (count calories)

and

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Quoted message said:

Quoted message said:

>> steadily increase until you start gaining a lb. or so a week. Not

only

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Quoted message said:

Quoted message said:

>> that, but stop doing cardio if you want to gain weight. Maybe

cutting

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Quoted message said:

Quoted message said:

>> cardio alone will help, It depends on how much you eat and how you

do

Quoted message said:

Quoted message said:

Quoted message said:

>> cardio.
>>
>> You're sketchy about your routine. If that's it up there, it needs
>> work too. What do you do for legs? Nothing? Well, fix that.
>> Post it (what exercises, what order...) so someone can look at that.
>>
>> And fire your trainer. If you have to come here to solve your

problem,

Quoted message said:

Quoted message said:

Quoted message said:

>> he's obviously not worth what you're paying.
>>

ok, so basically i should change my routine to do a higher weight with

only

Quoted message said:

Quoted message said:

6 reps for 3 sets?

That's all you took out of all that?
WHAT do you do for your routine?

no, i gained alot of information from all that, ive realised i may have to
eat more food, do less cardio, possible higher weights with less repititons

my weights schedule are as follows
every second day i do weights, and the other days i do cardio

biceps 3 sets of 8-12 reps
triceps 3 sets of 8-12 reps
lats " " "
shoulders " " "
chest " " "
abs " " "

this is what my trainer gave me to do...

Adam B****** said:

Quoted message said:

Quoted message said:

ok, so basically i should change my routine to do a higher weight with

only

Quoted message said:

Quoted message said:

6 reps for 3 sets?

That's all you took out of all that?
WHAT do you do for your routine?

no, i gained alot of information from all that, ive realised i may have to
eat more food, do less cardio, possible higher weights with less repititons

my weights schedule are as follows
every second day i do weights, and the other days i do cardio

biceps 3 sets of 8-12 reps
triceps 3 sets of 8-12 reps
lats " " "
shoulders " " "
chest " " "
abs " " "

this is what my trainer gave me to do...

How about stop the cardio and try an upper / lower split OR push/pull
each done 2x per week.
Work in different rep ranges for a couple weeks at a time, trending
down towards the end of your cycle so that your lifting heavier
weights.
Here's an explanation of periodization.
http://www.stumptuous.com/periodization.html
There are many on the internet so search if you need to.

Here's a simple periodization model.
http://www.exrx.net/WeightTraining/Periodization.html
I use something similar although I don't follow the percentages.

Here's some routines or you can search the hundreds that can be found
on the internet.
http://www.weightliftingdiscussion.com/routines.html

Stick with bench presses, squats rows, chin ups
dips, deadlifts,stiff leg deadlifts & shoulder presses.

In news:[email hidden],
Justin Case <[email hidden]> typed:

Quoted message said:

Roger Zoul said:

In news:[email hidden],
Justin Case <[email hidden]> typed:

Quoted message said:

On Sat, 29 Jan 2005 09:39:03 +1100, "Adam B******"
<[email hidden]> wrote:

>with my legs i dont want to gain any on them...

Quoted message said:

>
>i think my legs are ok as they are...

They wont be when your upper body starts growing.

He means your legs will start getting fat looking.....with no muscle,
as the rest of you gains muscle and fat.

I've never seen anyone with fat looking legs & a buff upper body.
Small & skinny, yes.

Well, one could get big upper body...might not look all buff with fat over
top.

here's the rule as I understand it.

less than 5 reps is for strength only
6-8 is mass
8-12 is endurance

THe best wray to improve strength is to improve strength everywhere and
not neglect a part. Because exercising any large muscle groups releases
chemicals that helps muscles everywhere - including muscles outside the
muscle group. So, Squats help everywhere. As do Deadlifts. Even
though Squats target a large muscle group in the lower body. And
Deadlift targets a large muscle group in the upper body.

Anyhow. If you want to neglect a part.
AFAIK, there isn't a lot of collective experience on neglecting large
muscle groups, so my advice here may be off, but perhaps for your
large muscle group exercise, use Deadlift rather than Squats. Or, if
you do do squats, then either do < 5 reps (for strength) or 10 reps
for endurance but not the mass bulding 6-8 reps. If your legs start
getting massive then just stop squatting. You may lose strength
overall, but you can't expect to have your cake and eat it. There is
no doubt that if your legs did get massive, then you would benefit
overall from it, and your would lose overall strength when you stop
squatting. However, you definitely shouldn't worry about that now.
Worry about that when you're huge and your legs have gone huge. That
will be a much more cheerful problem to have to deal with than the
issue you're dealing with now. You won't here anybody weightlifter
complaining that they can't lose mass!!
Of course, the other way the legs could get bigger is by fat rather
than muscle. In which case, cardio will help fix it rather than squats
in the 6-8 rep range- since you don't want masses of muscle there.
Though again, don't worry about having legs hue with muscle, it takes a
huge amount of effort to achieve that, and if you want to get rid of
it, it's easy enough. 'worry' about it when the time comes, and i'm
sure losing mass won't be much worry either!! It takes a lot of
targetted work even to maintain muscle mass.

ps: I could be wrong,. I don't do much exercise, I am just studying all
this in theory - intellectual curiousity/masturbation!