why dont i gain muscular mass?

Question

hi i am jimmy, 23 years old.
well i've been working out for past one year but with no significant gains.
i am 5'9'' and my body weight is 77.5 kgs.
i didnt took any supplements but now i'm taking whey protein but i fail to understand why i havent gained mass?
i take meals and i dont take junk food -never. still i wonder.
and one thing how much a person can gain in one year and if i restart from now on how much i can put up? with proper training -suggest me that please!

Answer 1

You absolutely will NOT grow if you are not consuming enough calories. Also, in the gym you can't wait for your body to feel ready to make the next jump up in weight. You have to add some weight and make your muscle adapt.

A good book that lays out how to build mass in black and white is "Scrawny to Brawny."

An excellent website devoted to getting bigger is www.t-nation.com. The info on t-nation is at the forefront of exercise science. The book is the best starting point when it comes to eating. Once you get the eating down, you are 70% done. The next 30% will happen in the gym.

Answer 2

You need proper protein intake and carbohydrates.

I can't give you a detailed plan because it involves many factors. However some basic advice is this.

Have around 15-20 grams of whey before (30-45) min. a workout. You want protein and a slow digesting carbohydrate to fuel you in your workout.

After the workout (within the 30 min. afterward) take another 20-30 grams protein with a faster digesting carbohydrate, like a baked potato or 2 slices white bread.

Avoid that no scale crap. A scale is a great tool for building muscle. Watch your body fat vs. muscle size. If your body fat remains low and you gain weight on your scale you're on the right track.
If you are losing weight then up your carbohydrates and protein.

If you gain fat insead of muscle limit your carb intake in your last two meals.

Finally you may want to drink a small protein shake before bed to avoid muscle breakdown while you sleep.

Please note that this advice is just general. Consult a doctor or fitness expert for more detailed advice fitted for you. Everyone is not built the same so no advice is 100% perfect for everyone.

As far as what you lift...
You need to stress the muscle without hurting it. Forget low weight high reps. Also forget high weight low rep.
Your best bet is a 10-12 rep range of 3 sets each.
There are more detailed ways to choose weight, but the simple way is by feel. Can you do 12 reps with the current weight? If you can't do at least 10 it is too much. If you can easily do 15 it is too light,

If you are able to do an extra two reps over 12 after each set then you need an increase of about 10-15% of your current weight.

And be suire to rest. Muscles need to rest from 30-60 seconds between sets and at least a day inbetween workouts. So don't workout the same muscle every day.

Hope this helps some, and good luck.

Answer 3

1

Answer 4

u may not be working out using the proper techniques, may not be pushing urself too far, u maybe pushing urself too far and no getting enough rest for muscle recovery, lack of proper sleep, never use the momentum of the weight to do the work for u, if u cannot lift a weight properly ten times, u are lifting too heavy. weights have to be increased by the proper sets u are able to do with them
u maybe doing too much cardio.

if u do a bicep curl on monday, don't do it again on tuesday, do it on friday. work out each muscle set every different day of the week.

u sound like u do have some muscle mass but are not able to get past lifting a certain weight and increase ur muscle mass.

in that case u must have reached a weight lifting plateau.
u can easily find articles on it on google.

search weightlifting plateau.

Answer 5

Whats up Jimmy. I've been gyming for a year also, and have run into a similar issue. Sadly, genetics is a major problem for why we cant get as big as we'd like.

However, eating healthy and stayind dedicated 3 days a week will help dramatically. It doesnt hurt to make a seperate day for toning. so 3-4 days a week is premium.

Drinking Weigh or Muscle milk helps as well, or so i've found. So try that, hopefully i've helped. And remember Dont think should I go to the gym?== just do it.

Good luck!

Answer 6

Every one's metabolism is different. I had this friend who was really skinny and ate alot. Whey protein its a good way to gain weight..but if you;re only talking about muscle mas.. Consider taking some NO2 or some creatine. Creatine works good when working out, you will notice the difference when you work work out those arms!
Also eatting chiken and high protein foods like tuna that also contain Omega3.
Its all about what you eat, how many calories you consume, and how many you burn. Also it depends on the tyoe of training you;re doing. if you;re doing cardio...spect some weight loss. I recomend doing resistance training and heavy weight lifting.
Good luck there.

Answer 7

If you want to know very well what is the best plan for benchthen the answer is Critical Bench from here https://tr.im/0SLOL
Critical Bench is not only about presenting routines that you should do. Fairly, additionally it uses amount of time in educating users about the important points or foundations that make it effective.
Critical Bench is focus on preparing for your routine. It's crucial to have specific targets, as opposed to going for a obscure target. Set your deadline in addition to the fat target to include on the routine. With this particular stressed out in the book, everyone else can achieve results from the benchpush plan as expected.

Answer 8

you simply are not consuming enough calories for your metabolic rate and daily level of activity. you need to start counting calories and increase your caloric intake by 10% each week until weight gain occurs. in terms of building muscle the diet is 80% of the equation going to the gym and training is the easy part

Answer 9

Maybe you should workout with a trainer, they can really work you out hard. They have this liquid stuff at GNC I can't remember the name but it helps with mass and it really works
It's in a silver and blue bottle. It helps boost your metabolism, it has all the eccential vitamins. Sorry I just can't remember the name. But if you ask they might steer you right to it.

Answer 10

Every one wants to improve their bench push, but gymnasium regulars and bodybuilders ultimately strike a plateau and struggle to raise those bench press numbers. Put down that journal article on "how to improve your bench press by 20lbs. in a week," and search here https://tr.im/DSk6P .
Critical Bench is the right guide for bench and is divided into six sections.
The first data is the training that you might want in building your muscles while going right on through the book.
Critical Bench emphasizes the significance of routine kinds and described in layman exercise terms, ensuring every bodybuilder examining the information may realize it.