Someone please explain to me how...

[storyteller]

I started lifting two months ago, on some serious ish.

Day one: Chest and Back
Day two: Shoulder, Biceps Triceps
Day three: Legs
Days four and five: Rest

That's been my cycle. I got a protein powder from GNC and started hitting that up as a fourth meal a day. For food, I focused on food that's high in protein. Eggs for breakfast, peanut butter and jelly for lunch (couple of em), and Chicken or Steak for dinner.

Now after two months I weighed in 10 lbs. lighter...I don't get it. I'm actually stronger, lifting heavier and getting more reps in. My body has a solid shape, but I haven't bulked up. I've gone for heavy lifting, so it makes no sense that I only got more toned. I'm eating more then I ate before, but it still doesn't help. Can somebody help me out?

[khalid a.k.a Genocide]

You obviously want to increase muscle mass and that requires a substancial increase in daily calories(depending on how much you want to gain). However, you've only started lifting for two months and you shouldn't be expecting too much from two months of working out. After six months is a different question. Anyway, I think you should increase your meals per day from 4 a day to 6 a day. Remember, EAT ALOT of selected whole foods(low fat, high protein, moderate carbs and fiber, low cholasterol, low sugar) and rest well.

Try and add oatmeal in the morning along with your eggs(or egg whites). And do drink milk as well. Milk is a very solid source of protein, go for low fat milk. And ALOT OF WATER. For your mid day meals, try and get some steak or chicken or fish and some source of simple carbs like rice or pasta. And at night go complex carbs like baked potatoes, more veggies along with steak or chicken or tuna or fish.

For supplements, you already have whey protein also try and get some form of multi vitamin, vitamin C and maybe ZMA(aids in muscle recovery). The key here is to keep it basic for now. You can take your whey protein before and after workout, theres no problem.

You said you've been increasing the reps per sets as you get stronger, thats good. But try and stay within the range of 8-12 reps, and keep the weights somewhat heavy. Not too heavy though, you want to be able to pumpout at least 6 reps. Unless you want to start different schemes, low reps, very heavy weights. Know what Im saying? Last but not least, try and do 3 exercises per body part, with 3 sets(or 4 sets). You can do more sets(3-5 sets) for compound lifts, such as Squat, Deadlift, military press and bench press. YES, add squats and deadlift into your routine, you'll thank me later partner. Squats(free weight squat), really has a huge effect on testosterone release on your body and that usually means more muscle growth. Squats not only targets the largest muscles in your body(legs), they also target your core(overall body strength).
Its important to start light and improve your form(parallel or below parallel squatting) and then up the weights.

[Big H]

Yea, co-sign on the food topic with Khalid.

You must eat to support heavy lifting. Also you may want to try some different techniques in terms of lifting to increase your gains. While high reps and the traditional 3x10 routine are used for mass gaining, don't ignore the 5x5 routine either. The old-school method has always been to reach failure on each set, basically repping it out till you can't no more. While this helps during the Hypertrophy phase of lifting, after a while it just doesn't cut it. Also, remember that when your punishing your body like this your gonna need to eat more food to support it. If you don't you risk over-training due to lack of nutrients and improper recovery. Split up the calories over 6 meals and you'll realize how easy it is to bulk up.

5x5 routine is essentially 5 sets of 5 reps with heavy weight and high intensity. I use this to keep mass and strength during a cut and it has proven itself for weight gaining and muscle building. The key is to stick with the same weight through all 5 sets. If you manage to bang em out, then next week you come in and increase it by 2.5 or 5 lbs. This is great for breaking plateaus too since your lifting in progressive manner; forcing the muscle too adapt and grow through the increased weight.

[Propaganda]

You obviously want to increase muscle mass and that requires a substancial increase in daily calories(depending on how much you want to gain). However, you've only started lifting for two months and you shouldn't be expecting too much from two months of working out. After six months is a different question. Anyway, I think you should increase your meals per day from 4 a day to 6 a day. Remember, EAT ALOT of selected whole foods(low fat, high protein, moderate carbs and fiber, low cholasterol, low sugar) and rest well.

Try and add oatmeal in the morning along with your eggs(or egg whites). And do drink milk as well. Milk is a very solid source of protein, go for low fat milk. And ALOT OF WATER. For your mid day meals, try and get some steak or chicken or fish and some source of simple carbs like rice or pasta. And at night go complex carbs like baked potatoes, more veggies along with steak or chicken or tuna or fish.

For supplements, you already have whey protein also try and get some form of multi vitamin, vitamin C and maybe ZMA(aids in muscle recovery). The key here is to keep it basic for now. You can take your whey protein before and after workout, theres no problem.

You said you've been increasing the reps per sets as you get stronger, thats good. But try and stay within the range of 8-12 reps, and keep the weights somewhat heavy. Not too heavy though, you want to be able to pumpout at least 6 reps. Unless you want to start different schemes, low reps, very heavy weights. Know what Im saying? Last but not least, try and do 3 exercises per body part, with 3 sets(or 4 sets). You can do more sets(3-5 sets) for compound lifts, such as Squat, Deadlift, military press and bench press. YES, add squats and deadlift into your routine, you'll thank me later partner. Squats(free weight squat), really has a huge effect on testosterone release on your body and that usually means more muscle growth. Squats not only targets the largest muscles in your body(legs), they also target your core(overall body strength).
Its important to start light and improve your form(parallel or below parallel squatting) and then up the weights.

this may be a stupid question but...

does that mean it'd be a good idea to 'warm-up' with light squats during every workout just to get the juices flowing? even on non-leg days?

[storyteller]

good looks on all that information. I'll let yall know how i did.

[khalid a.k.a Genocide]

does that mean it'd be a good idea to 'warm-up' with light squats during every workout just to get the juices flowing? even on non-leg days?

No. Squat only on legs day. For other days, use the first set for warmup of whatever exercise you start with. You don't have to use a warmup set for every exercise.

I mentioned starting light when squatting(if you haven't squatted before) in order to get the correct form. Very important. Get the bar firmly on your upper traps, keep your torso(core) tight, Head up, sit back and go down low, in a controlled motion, get as low as possible so that you can go parallel or below parallel(ATF, which is better, off course it depends on how flexible you are).

[KnokStaR]

i think u should always rep to failure...i've been liftin for about 6-7 years off and on...and im in the best shape of my life right now after just throwing out the ol' count routine and reppin til failure on everything....ofcourse i do a certain amount of sets for each excersize...but i go hard til i can't go no more on every set...works for me.

Probably wouldn't work for everybody though.

[adg87]

i think u should always rep to failure...i've been liftin for about 6-7 years off and on...and im in the best shape of my life right now after just throwing out the ol' count routine and reppin til failure on everything....ofcourse i do a certain amount of sets for each excersize...but i go hard til i can't go no more on every set...works for me.
Probably wouldn't work for everybody though.

Somethin to consider. Thanx Knok.

[fjb2k1]

i think u should always rep to failure...i've been liftin for about 6-7 years off and on...and im in the best shape of my life right now after just throwing out the ol' count routine and reppin til failure on everything....ofcourse i do a certain amount of sets for each excersize...but i go hard til i can't go no more on every set...works for me.
Probably wouldn't work for everybody though.

I do my reps to failure when there are spotters around. I usually work out in solitude, so I step a rep or two short of failure...

Rep to failure doing squats w/out machine= injury :laugh: dont ask...

[Crovax]

lots of good info :yes:

[Crovax]

how do yall feel about supplements like protein bars??