Im a skinny guy and want to bulk up, ive been in the military for over a year and a half now and havent gotten any bigger even with working out almost every day. im 5'11" and weigh 150lbs. i gained about 20lbs of muscle in boot camp but havent seen any size increase at all in the past year...i have a decent diet for what my salary allows. i know it takes awhile to build muscle but ive been the same size for 2 years now and even with increased strength ive seen no mass increase with it...any help would be much appreciated!
Eat more. If you're training consistently and getting stronger but not getting bigger, you need to eat a lot more. What's your training look like?
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
yeah, military is pretty intense, don't expect muscle growth with that kind of high-intensity training, even if you get stronger.
you need to lift heavy with low reps (look at some of the premade routines on this site like WBB, WBB1.1, or even Starting Strength). And you're gonna want to eat about 3000-4000 cals a day. Make sure it's a clean and healthy diet, or you're going to gain more fat than you might want.
I had the same problem when I was in the army. Try to run less (which is impossible sometimes) and like "nockits" suggested, do the heaviest reps you can, where you can only do a few and eat like crazy, try to always be chewing on some type of protien!! You can do it, don't give up bud!!
Eat, squat, eat, dead, eat, bench, eat, squat, eat.
Give chalk a chance.
49 years old
I too am just starting man... All I can say is like the others: EAT!!
from mini to mighty... (hopefully), training for athleticism, muscle and confidence.
age: 16 height: 5'11.5" weight:135.8lbs (120lbs start)
Bench: 125 x 1; Squat: 160 x 1; Deadlift: 210 x 1; Total: 495.
Starting Strength and Food.
Squats will release the highest level of hormones as they are working the largest muscles in your body and are a heavy compound exercise. Your upper body will grow at a faster rate if you are squatting as opposed to neglecting lower body work.
thanks, ill try and eat more, not sure my budget will be able to handle a 3000-4000 calorie diet but ill try none the less
I wouldnt recommend just eating 3k cals a day. Increase you maintaince by 500 cals and you should be fine.
I was in the Military for 12 years and still gained over 70lbs so it is possible but it is hard sometimes depending on your MOS and how intense your PT program is. I was lucky enough that I was in charge of my Units PT program for my last 6 years in the military so I only had guys running 3 times a week 2 , 3 , 5 miles but i know some units like to run 5 times a week over 4 miles all the time.
5'8" @ 204lbs
2013 Goals (single ply):
Eat more. Less reps and more weight. No cardio.
- Greg Lumis
its impossible not to do cardio, i have to run at least 3 miles monday wednesday and friday, if not more...but thats in the morning so I plan on working out in the afternoon. Also i figured out a 4000cal/280g protein diet to go along with it. still trying to plan out my work out schedule for the week...running all the time isnt going to make it easy to work out my legs...
wouldnt supplementing your cardio fix help him out, i know swimming burns less than running (swam for a few years, the bodys come from the dry land training so dont be fooled)
If you can, useing At Large Nutrition's Mass Stack will help you get the extra calories a bit easier and will also aid in recovery as well. I have been useing it and have gained about 10lbs in three weeks. It helps me reach my cal intake of between 4000-5000.