Issues with mass gaining

[adrian]

I need some comments, im not sure if im on the right track to mass gaining. Im in Australia.

routine :

Monday - Military press. Chin up (2 sets). Barbell upright row for traps. Side shoulder raises. Preacher Curls. Leg lift.

Wednesday - Leg press.(I'm doing leg presses because i previously injured knee and it hurt really bad to a point where i couldnt bend knee at all and im kinda paranoid now.) Hamstring curls. Calve raises. Rowing machine for cardio @ 5 minutes

Friday - Bench Press, Lat pulldown, Tricep extensions. Ab Coaster. Peck Deck machine ( something like Flyes). Jog for 10 minutes.

Rep range for all excercises : 8-12

Supplements : Optimum Nutrition 100% whey, Multi Vitamin

Meals :

Meal 1 - Peas and Corn with cheese.

Meal 2 - Steak/ fish/ Lean wallaby sausages/ Ommelete (eggs, tuna, onion, tomatoes, Cheese) with canned beans/ Chicken breast with vegetables.

Meal 3 - Steak/ fish/ Lean wallaby sausages/ Ommelete (2 eggs, tuna, onions, tomatoes, Cheese) with canned beans/ Chicken breast with vegetables. I'll be eating something else but from the list.

Meal 4 - Protein Shake with some wholemeal cereals.

Meal 5 (usually dinner) - Steak/ fish/ Chicken breast with veges.

Meal 6 ( about 3 hours after dinner, when its about time for bed ) - Protein Shake. Sometimes with cereal if im hungry

I ussually have snacks when im doing work such as honey/ peanut butter/ almonds/ seeds + raisins.

Also i usually miss meal 2 on days when i go to the gym.

I'm 19, 174 cm at 70 kg.

I have been training for 2 months, had some increase in stength but i still weigh the same.

Is it too early to expect mass gains or does it usually come later? am i eating right? i heard that i should be eating 3000-4000 calories a day but im not sure how do i calculate intake, any help here too?

I hope i have provided enough information fir you guys to assist me. Please and Thank you.

[wonton04]

I am not a nutritionist or anything but will just tell you what has been working for me in the mass gaining dept so far.

I do isolated muscle workouts. I hear a lot on this page about full body but what I have found works for me and maybe you is what I am doing.

I do a 3 day split, chest and tri, back and bi, shoulders and legs (5min cardio before and after each set, once done make sure you stretch and get a protein shake)

But routine is about 4-6 workouts for each muscle group with 60sec of rest in between sets.

For example I will give you back and bi workout routine :

key : Pyramind Up (PU) Pyramid Down (PD) the weights

5min cardio
Standing bar curl PU 5 sets 10 10 8 6 6
EZ Bar Preacher Curl PD 3 sets 6 8 10
Concentration Curl 2 sets 12 12
Hammer Curl 3 sets 10 10 8
Bent over barbell row 5 sets 12 10 8 6 6
Barbell Deadlift 4 sets 10 8 8 6
Pulldown to Front 3 sets 8 8 10
Seated Cable Row 3 sets 8 10 10
Good Morning 2 sets 10 10
5min low intensity cardio
Stretch Biceps and Back
Wait 15-20min and get a protein shake

I just started back workout so I cant comment on any mass gain there, however in biceps I have noticed a huge gain in mass.
But basically I use the weight where I can JUST barley get those reps finished "WITH GOOD FORM, NO USING MOMENTUM or SWINGING"
But basically, try isolating muscle groups for mass gain. You may see mass gain in what you are doing now, but it will take a lot longer from the sound of the workouts. I tear up muscles (without injuring them of course lol) good to get maximum gain.

Hopefully anyone can give you other information and confirm/deny what I am saying for you, but this is what works for ME.
Also I keep reading that diet is 70% of your workout, so be REALLY sure you arnt cheating anywhere

[swanso5]

1 - you need more volume...volume builds muscle
2 - stop being paranoid, squat and deadlift...they are actually better for your knees then shitty leg presses
3 - that back and bi routine is not good

[Michael83]

I want to be the bad guy, but your routine looks horrible and are you only doing 1 set for each muscle?

Your diet looks okay, but your first meal should be egg whites or a whey protein shake to counter the overnight fast (you might want some high GI carbs before the protein intake to spike your insulin). And yes, you need to probably eat 3,000 cals a day to gain mass with 1.5/2.0 grams of protein per pound of lean body weight.

[adrian]

Swanso. what volume do you mean? and squat? i dont have a spotter.

michael83. no, i do 3 sets for every excercise except for the ones stated as 2 sets. and i do have a protein shake everytime after a workout.

well, is there any good mass gaining routine i can follow out there? like the ones that are proven to work. and to hit 3000++ calories seems hard.

[swanso5]

sets + reps = total volume

i don't have a spotter and i squat, it's pretty easy

search westside for skinny bastards by joe defranco

[adrian]

ok, so i squat- today. Some problems, The bar seems to slide down back which then bends wrist that is supporting it and hence me bending forward a lil more to balance the bar on back or it will fall. So there was this thing, its sort of like a padding where you attach it to the bar and it fits perfectly on the shoulder area, i tried using it and it seems to help alot with keeping the bar in place which i feel more comfortable as it doesn't put much pressure on wrists and i dont have to bend forward. Is that padding alright to use?


one more, people say not to have your knees ahead of your toes but i dont have a spotter so i cant tell. but what i know is. i keep back straight by looking straight ahead have heels on contact with the ground and try very best to push with heels without using the balls of feet. is that right?

Also, is form mentioned above correct as i feel that back sorta gave up earlier then quads did. i felt like i could push more with legs but back just couldnt take it as the muscle is erm... "tired?". Isit because i have weak backs or isit form that is bad which made me use more of back then quads?

oh, and btw, i have never done any back excercises before.

[wonton04]

with squats you want to go so your thighs are parallel with the floor (like an equal sign = )
make sure you aren't using weight you cant do, start low to find out where you are at, add weight as neede

[adrian]

yes i do go parallel. and btw. i find that sometimes one of legs kinda lose tension and it wobbles left and right then gets back into position again. it however doesnt happen in every rep. usually when aproaching the last rep of the last set. why is it so? im curious.

[swanso5]

padding thing - fine
knee thing - if your weight is kept on the heels then your fine...show me a squatter who's knees don't move at all forward? they have to really
back thing - weak core is your weakest link, train the core and keep squatting, you'll get there
lack of back training thing - ridiculous, drop all chest work and replace with back work for 8 weeks and watch yourself grow

[adrian]

what about knee wobbling? iv'e heard from people to try very best to push knees to the sides when squatting. i lowered the weight and tried, i think it helps a little but still it wobbles but not as bad as before. Probably it will get better if i keep doing it. whaddya reckon? oh, isit okay to do leg presses on the same day as squats as im planning to change leg routine to . Squats > Calf raises > leg presses.

[adrian]

practice form and get that down solid before pushing weight. you will be much better off for it.

It only wobbles on the last few reps. Must be the knee being tired or something i guess.