How can I get volume instead of definition after 2 years of weight lifting?

Question

I've been working out for 2 years and I can't get nutin but definition.

Oh, yeah, by the way...I eat like a freaking pig...I don't seem to be gaining weight though. I have tried like 20 different kinds of protein powders, milkshakes and weight gainers...my body doesn't want to get bigger...

Answer 1

A muscle group will get complacent if you do the same routine every session. Do different things to "shock" your system.

* Use dumbells instead of bardells
* "Explosive" reps
* If you have a spotter, do "reverse" reps

Most important - concentrate on the muscle you're working, not on moving a weight from point A to point B. Just throwing weights around will give you diminishing results.

Answer 2

Heavier weights / lower reps.

As an example, I changed my chest workout, starting with bench press. Instead of doing high reps, my workout is as follows:
9 reps x 135 lbs
7 repts x 185 lbs
5 reps x 225 lbs
3 reps x 305 lbs
8 repts x 225 lbs

Use that as a guide. Between that and eating more, I bulked up.

Answer 3

Eat more, buy weight gainers and protein powder from you local health food store, and keep up your regular routine (and even step it up).