I need some help here. I've been working out steadily for quite a while now. I've seen the amount I can lift go up quite a bit....but it isn't really showing. Any suggestions?

There is not quite enough information to know what's up. The first thing I would need to know is your lean body mass vs. body fat percentage. Even a relatively low percentage of body fat (14 - 20 %) can make it hard to see muscle gains in the mirror (are you taking measurements)?

Second, what kind of routine are you using? I strongly recommend one along the lines of Slow Burn--high intensity to absolute failure in 45 - 100 seconds, moving the weight very slowly, working out no more than 30 - 35 minutes, every 3 to 5 days, and making sure you get at least .7 - . 9 grams of protein per pound of lean body mass... a little more if you are naturally lean.

Third, unless you are taking steroids, don't expect results along the lines of professional body builders.

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Cuts like a knife

I don't know any of those percentages or take measurements, I guess I'm too casual with it.

The routine I use is along the lines of the Slow Burn. I use high weight, low number of rep sets (usually 6 or 8 reps per set) , with slow motions. The whole workout is around 40 minutes usually.

I'm naturally lean, so around 1 gram of protein per pound? The whole protein and supplement stuff is a lot of what I don't know about working out and gaining mass.

Nah man, no 'roids here, I like my gonads the way they are haha. I'm not trying to get huge, I'd just like some more muscle mass on me 'cause right now, I'm just tall and skinny (6'4, 155 lbs.) and I'm getting sick of it ya know?

you wanna be hittin reps in the 8-12 range for muscle MASS as opposed to getting stronger (low reps) and burning fat (12-15+ reps)

you need to do a minimum of 3 sets, with no more 1-2 minutes rest in between (at least 45 seconds).

no matter how you split up your workout, do not workout the same muscle group back to back days.

make sure you have enough protein in your diet. there are plenty of supplements available if you want faster, harder gains although you really do not need them, all they will do is speed up the process. THERE ARE PLENTY OF NON-STEROID SUPPLEMENTS.

in addition to whey protein (everybody who works out and is trying to gain muscle mass should be taking whey protein, it is 90% pure protein and drinking 2-3 a day will easily allow you to get your protein requirement with a normal diet) i recommend taking creatine (isolate not all that weird shit). it is natural and safe, there are plenty of studies done on it to show it has no adverse effects....just be sure to drink plenty of water and cycle it.

you can also look into NO2 supplements, anything past that is really unnecessary. i play college football D2 program and take creatine/whey protein thats it

I'm pretty small myself, so I got the same goal.

5'8 and 147. About 2 months ago, I was 135. I mean for me, I'm gaining weight back because I was about 150ish during college.

You need to spread your protein throughout the day and vary it. Meats, dairy, eggs, vegetable sources (bean/soy), and your protein supplements. Make sure you also carb up a lot. Pasta, bread, rice, etc - especially after the workout.

My problem is really diet. I put in the work, but Im eating barely 2-2.5k calories.

Supplement wise- I'm taking whey protein for post workout, protein blend (The Dorian yates stuff) for first thing in the morning, weight gainer shake at night. Also taking creatine for during and after workout, as well as Cytocarb for the extra carbs. Pre-workout, I do Jack3d. But I used to use Black Powder and that was good too.

As far at workout goes:
I used to do kickboxing and needed to maintain my 132 weight class (I'd start cutting a month before the fight). So I did 3 sets of 5 heavy reps just to build power. So now, I keep those with the core lifts - bench, deadlift, squat. Bascially the Starting Strength Wiki, to keep up power and strength gains.

But now I add in other exercises to burn out the muscles and reach them differently and reach failure. For example, I'll start with my 3x5 of Bench, then then do dumbbell incline for 3x8 then do decline dbell fly for 3x8. Also helps with stamina since I havent been doing cardio lately.

I'm gonna start working at a gym soon, so I'll ask the trainers for tips and let you guys know.

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Check out my blog: GDBCrew.com http://gdbcrew.com
Always down to sarge in NYC - Holla at me

Thanks guys.

Ok I’m 36, I’ve been training hard since 18. I learned a few things through trial and error and through professional advice…up to you to take this advice or not. All i know is that i was a lean 285 and strong as hell using what i will tell you.

If you want to gain quick then deadlift, squat and flat bench heavy. Drink lots of milk, eat lots of veggies and lean meats and sleep a lot and well. Don’t read body building magazines…they are full of bull.

I promise you that if you want muscle you need to hit the body hard…the WHOLE body. You don’t need roids, I freaking hate it when people say that. You don’t need supplements either! Yeah you heard me right. Maybe just protein powder but I don’t use it anymore and I see no real difference. You do need the drive though and you need to hit the deadlifts, flat bench and squats hard, heavy and for god sake learn proper technique or you will die. If you go light and rep those out or hang around the machines you will never grow much and will probably get hurt.

Like anything in life, you need to go at this seriously to progress. If you bring your cell phone with you and do machine flys and biceps curls in a nice neat outfit you have already failed…train like a man to look like one so forget those isolation oriented programs.

Monday: Max Effort Day For Squat or Deadlift:
Max Effort Exercise - work to 1 rep max
Leg Curls - 5-7 reps 4sets
Lower Back Movement - switch every 3 weeks 3 sets
Upper Back Movement - 5-7 reps 3 sets
Biceps and Abs

Wednesday: Max Effort Day For Bench:
Max Effort Exercise - work to 1 rep max
Tricep Movement 1- 3-7 reps 3 sets
Tricep Movement 2 - 3-7 reps 3 sets
Back Movement - 10-12 reps 3 sets
Abs and Neck

Friday: Speed For Squat:
Box Squats - 2 reps with 50-60% of 1 rep max for 2-3 sets
Leg Curls - 10 reps 3 sets
Lower Back Movement - same exercise as Monday, but lighter and more reps
Shrugs - 10-15 reps 3 sets
Biceps and Abs

Sunday - Speed Day For Bench.
Bench - 3 reps 10 sets
Front Presses (pick 1 shoulder exercise) - 3-5 reps 3 sets
Tricep Movement - 10-15 reps 3 sets
Upper Back Movement - 10-12 reps 3 sets
Abs and Neck

Good luck

First, regardless of whether you want bigger arms or what not, heavy leg lifting is the key to gaining overall size while also remaining symmetrical. It takes me five days to recover from a heavy "leg day" and I'm only doing legs once a week. If you can do it more frequently, more "muscle" to you. The next major muscle group that will add the most overall size is your back. Wide grip pull ups and heavy T bar rows are my favorites. How long you should work out depends on how good shape you are in. The rule is that the better shape you are in, the more intense (heavy) your workout should be. Paradoxically, then, to a point, the better shape you are in, the shorter time you should spend to reach exhaustion.

Only really by eating lots of food, and it has to be a good balance between protein, carbs and healthy fats. Most people cannot consume enough protein for muscle gains through eating alone. I am 5'11 and 14 stone and my calorie intake to gain weight is approx 4000 a day and I need to consume around 350g of protein. This just is not possible for me so I have 3 protein shakes and 2 weight gain shakes a day along with 5g of creatine and on training days I also have high protein+high carb recovery shake straight after workout! If you have a really big appetite then maybe you could do it but if you use good quality supplements you will get much better results.
Hope this helps!!

You *need* to get more protein intake than usual. Try for 1.5g of protein per lb of bodyweight.

I am new to this forum and hope will learn here lots of new information,
and making new friends here.

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Chicago Fitness Trainer

For a bulk-up you need to pile on the carbs (complex if you don't want to become diabetic)

Read the articles i posted in the "how to cut weight and gain weight thread".

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Pain is Temporary, Pride is Forever

People often talk about protein but carbs are also very importent to provide energy to the muscles, without the right amount of calorie intake u can never build up proper mass

Building mass takes alot of time, but the formula for doing it isn't too hard acctually.

Eat 1-1.5g protein per pound bodyweight - Eat 500 over your maintainance calorie need. Preferably you'll eat lots of veggies, lean protein sources etc, but fastfood works too, the only con is that it's not healthy doing long term - And you'll add more fat than doing a clean mass cycle. A good way to find your maintanence calorie need is to find a calculator online - Perhaps even to and take the average between them.

If you're new to weight lifting start with mark rippetoe's starting strength - Do it till you hit a platea, then change your workout program.

Supplements is optional, but if you don't have time to cook to meet those requirements day in and day out then i'd suggest you buy a simple whey protein & casein protein.

Take the whey before & after your workout and casein before bed!

www.simplyshredded.com - www.wannabebig.com are good resources for info and i'd suggest to post there too if you're really serious about packing on muscle as there's guys there far more experienced in this field than me.