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  1. #1
    Registered User atjones10's Avatar
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    How to gain mass, with a fast metabolism.

    Hey guys,

    I recently got back into working out (approx. 2 months ago).
    I trained throughout high school, and have remained active.
    Now I'm finally lifting the same amount I was two years ago,
    in the past two months I have gone from a 190ish max bench to around 250,
    and i have experienced similar gains in all my other muscle groups.

    Now I definitely have gained some weight (which is my goal), but very little muscle mass.
    I feel lean, and would love to put on some raw mass. I'm eating a ton and taking protein,
    creatine mono, omega-3's and Universal's animal pak.

    However, I feel like its time to start training like a mass gainer.

    I currently do a pyramid style workout for most lifts, 10,8,6,4,2-3.
    And I lift around 5-7 times a week. (minus the previous week for spring break where i only got in 4 workouts)

    What would you guys recommend for gaining mass,
    I hit it hard in the gym and just want to see major results.
    I've always been a skinny guy due to a fast metabolism, and I maintain a 4.1% body fat.
    I would love to still be fit, and have a low body fat (and who doesn't want to get ripped abs?)
    but I would also like to bulk up and not be as small.

    Thanks for the help,

    AJ
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  2. #2
    STFU and train Jasonk282's Avatar
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    Mass means you get bigger...which for humans means we have to consume more food...eat more food and you'll get bigger.
    With this shield or on it.

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  3. #3
    Registered User atjones10's Avatar
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    Thanks for the advice,

    For the past few weeks I've been eating a ton, like 5 meals a day, plus protein.
    I'm mainly looking for a workout that will help with gaining mass.
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  4. #4
    Registered User streetca's Avatar
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    I would also be interested in hearing what the best thing to do is. I also have a really fast metabolism and have found it hard to gain muscle mass.
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  5. #5
    That's a thing? Farley1324's Avatar
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    Consume more calories.

    Read the stickies. 5-7 days of lifting per week is probably too much for you.

    Squat more.

    I would bet money you are not actually 4.1% bodyfat. The fact that you think you can measure your BF down to a tenth of a percent alone is pretty telling.

    Consume more calories.

    Drink milk. Lots of it.
    Motivation is what gets you started. Habit is what keeps you going.

    Rightful Liberty is unobstructed action according to our will within limits drawn around us by the equal rights of others.

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  6. #6
    Registered User atjones10's Avatar
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    You're probably right, most sources say 3-4 days a week is enough for mass building.
    I just feel like I'm slacking if I'm not hitting the gym regularly.
    Also like I said, I've been getting stronger, just not bigger, and I don't want to drop any
    strength gains.
    I've been working on my squats and have them in the 320 range. (Up from about 265 a month ago)
    I also doubt the 4.1% somewhat. I used a calculator to get that figure, however, I do know my body fat
    is exceptionally low. Like I said, I'm a small guy, and have always been fit.
    I'm just now 155 lbs, but retain a 28" waist.

    Anyway, back to the main point, any other workout suggestions?
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  7. #7
    That's a thing? Farley1324's Avatar
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    Originally Posted by atjones10 View Post
    You're probably right, most sources say 3-4 days a week is enough for mass building.
    I just feel like I'm slacking if I'm not hitting the gym regularly.
    Also like I said, I've been getting stronger, just not bigger, and I don't want to drop any
    strength gains.
    I've been working on my squats and have them in the 320 range. (Up from about 265 a month ago)
    I also doubt the 4.1% somewhat. I used a calculator to get that figure, however, I do know my body fat
    is exceptionally low. Like I said, I'm a small guy, and have always been fit.
    I'm just now 155 lbs, but retain a 28" waist.

    Anyway, back to the main point, any other workout suggestions?
    Get video of your form and post it in here. Especially squats, deads and any olympic lifts you might be doing.

    Check the stickies in this section and the Exercises section.
    Motivation is what gets you started. Habit is what keeps you going.

    Rightful Liberty is unobstructed action according to our will within limits drawn around us by the equal rights of others.

    MFC
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  8. #8
    Registered User atjones10's Avatar
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    My form is good,
    Like I said I lifted for four years in high school,
    I cheated my way through the first year, until one of my stronger friends criticized my form.
    Since then I haven't been cheating on lifts.
    I think the reason for my quick gain in squats is that my strength was still there from high school,
    (and wakeboarding, hiking, etc.) and I simply had to get back into the routine of leg workouts.
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  9. #9
    That's a thing? Farley1324's Avatar
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    Originally Posted by atjones10 View Post
    My form is good,
    How do you know?


    How much do you deadlift?
    Motivation is what gets you started. Habit is what keeps you going.

    Rightful Liberty is unobstructed action according to our will within limits drawn around us by the equal rights of others.

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  10. #10
    Registered User atjones10's Avatar
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    Because I've worked on getting proper form, and I know whats right and wrong.
    I don't deadlift often, and when I do, its just sets with 135, to stretch out, pretty much I use it as a super set.
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  11. #11
    That's a thing? Farley1324's Avatar
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    Originally Posted by atjones10 View Post
    Because I've worked on getting proper form, and I know whats right and wrong.


    How?

    I'm going to bed now, but my point is that I am fairly certain you are not squatting deep enough
    Motivation is what gets you started. Habit is what keeps you going.

    Rightful Liberty is unobstructed action according to our will within limits drawn around us by the equal rights of others.

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  12. #12
    Registered User atjones10's Avatar
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    I'm squatting to just past a 90 degree angle, which is what I have always been taught is correct.
    If thats wrong then I'm glad to learn right. But the point of this whole topic isn't squats, or leg workouts.
    Its gaining mass. But thanks for the help.
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  13. #13
    Registered User NightcoreStyle's Avatar
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    Pyramid sucks... use reverse pyramid
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  14. #14
    Registered User chrissypoo13's Avatar
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    Just get on a proper Routine and eat a lot. Hit your macros. If you aren't gaining weight you aren't eating enough. If you wanna bulk(upper/lower) try Lyle mcdonalds routine. Or if you wanna be in the gym 5 days a week try PHAT. Also a 3 day routine would be starting strength. Or Texas method. Or madcows. Point is just choose a proper routine, follow it, eat right, and sleep like a baby. You'll make the gains you want in time
    I rep back :) (measly reps)

    Goals: SIZE
    Bench: 295lbs
    Squat: 450lbs
    Deadlift: 500lbs

    *Doesn't look like I lift but I actually lift crew*
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  15. #15
    Registered User ronparab's Avatar
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    Not sure how much this helps but I used to be about 68 Kgs (roughly 153 lbs) @ 6'1. I started a bulking program since December 2010 and achieved my target weight by April 2011. I was around 82 kgs (184.5 lbs) then. Now I'm bulking up to reach my goal of 95 kgs (215.5 lbs). I've reached 87 k's now (from 82 k's). I make it a point to include muesli (with raisins and nuts - almonds and cashews), yoghurt, milk, chicken breast, scrambled eggs and tofu in my diet. Oh yeah. I cheat once a week with a large pizza. That seems to help ectomorphs
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  16. #16
    STFU and train Jasonk282's Avatar
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    Anytime someone says their form is perfect...it never is.
    With this shield or on it.

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  17. #17
    Registered User ronparab's Avatar
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    Jason: Agreed! Unless you have a competent spotter.
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  18. #18
    Registered User ronparab's Avatar
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    Lightbulb

    @streetca: i used to be a bit like you. Tall, hardgainer, fast metabolism. Used to weigh approx 165. I used to munch on almonds and cashews, drink lots of milk (around 5 glasses a day) and cheated once a week with a large pizza. Chicken breast and fruits such as apples and bananas did the trick for me. Hope this helps!
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  19. #19
    Registered User PowerFlex's Avatar
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    Originally Posted by atjones10 View Post
    Hey guys,

    I recently got back into working out (approx. 2 months ago).
    I trained throughout high school, and have remained active.
    Now I'm finally lifting the same amount I was two years ago,
    in the past two months I have gone from a 190ish max bench to around 250,
    and i have experienced similar gains in all my other muscle groups.

    Now I definitely have gained some weight (which is my goal), but very little muscle mass.
    I feel lean, and would love to put on some raw mass. I'm eating a ton and taking protein,
    creatine mono, omega-3's and Universal's animal pak.

    However, I feel like its time to start training like a mass gainer.

    I currently do a pyramid style workout for most lifts, 10,8,6,4,2-3.
    And I lift around 5-7 times a week. (minus the previous week for spring break where i only got in 4 workouts)

    What would you guys recommend for gaining mass,
    I hit it hard in the gym and just want to see major results.
    I've always been a skinny guy due to a fast metabolism, and I maintain a 4.1% body fat.
    I would love to still be fit, and have a low body fat (and who doesn't want to get ripped abs?)
    but I would also like to bulk up and not be as small.

    Thanks for the help,

    AJ
    Good post...

    I'm no expert, but I do know what worked for me to put on mass and size.

    I remember having the same problemin trying to gain mass, and then one day I met a guy in the gym that prepared bodybuilders for competition.

    This guy really knew his stuff and he pretty much mentored me. The main things he stressed with me was, (and I've said it before), "you gotta eat BIG, train BIG, rest BIG and you will get BIG". That meant intense lifting on the compound exercises, intense but BRIEF sessions, eat eat eat, and then eat some more! (and even though I thought I was eating enough, he told me to write down everything I was eating for a week, then get a calorie counter book and determine approximately how many calories I was consuming per week...turns out I was dead wrong!).

    He also stressed that if I was really serious about gaining that I should put aside any other activities. Fortunately bodybuilding had become my thing so no problem there. Get plenty of rest, and repeat.....again, again, and again!

    I followed his advice, making changes, learning what worked for me and my body, and in time the size came. It was very simple advice but very effective!

    Hope this helps, and good luck!
    Huge Muscle and a HUGE Attitude! Take no prisoners, in and out of the gym GRRRR!!!
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  20. #20
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    Dude your whole post is just full of crap man.

    Your workout style is stupid. There's absolutely no need to be working out 5-7 days per week. Your stats are clearly e-stats, no need to lie on the internet bro. Your bodyfat is clearly wrong, levels that low are very unhealthy and I would consider them actually dangerous.

    You speak like someone who thinks there is some trick or shortcut to getting big. Let me make this clear: there is not. Even if you were to go on a bicycle ride down the darkside, you're still going to look like crap without getting your lifting, diet and resting in check.

    You want to know the fastest way to get gains?

    Work out for at least 3 years, while counting calories, macros, micros, fibre and avoiding transfat. Shuffle through different, proven programs every 3-4 months (or change up the same program significantly, i.e. similar volume and rep range but different exercises or exercise order, doing different muscles on the same day etc.). Go on multiple bulks and cuts. Make social, financial and possibly academic or work related sacrifices. After all this, you might be in great shape, providing you don't have a medical issue like poor genes for bodybuilding or low testosterone.

    Sorry kid, but it sounds like you really need a reality check. Bodybuilding is a marathon, not a sprint. Treat it as such.
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  21. #21
    Registered User atjones10's Avatar
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    I know as well as anyone lying is pointless on the internet,
    I'm being completly honest with you guys, as I actually want help,
    if I was lying to you guys then the advice wouldn't help.
    I'm just trying to know the right steps to take in bulking up,
    as its a new style of lifting for me.

    Just trying to get a bit of help man.
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  22. #22
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Originally Posted by atjones10 View Post

    How to gain mass, with a fast metabolism.
    It's simple, really. Eat more, and train on a 3-day-per-week, full body beginner bodybuilding program.






    Originally Posted by atjones10 View Post
    I've been eating a ton, like 5 meals a day, plus protein.
    ^^^^This is meaningless. If you aren't gaining weight, there's no way you're eating enough.









    Start over again, here:



    Beginner bodybuilding program:
    *Routine: http://forum.bodybuilding.com/showthread.php?t=4195843




    No requirement for supplements at your level; learn how to eat first. This thread will explain all the steps to figure your baseline of required protein, fat, carbs, and calories:
    *Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showth...hp?t=121703981



    Buy an inexpensive food scale (~$30 at any big-box discount store), weigh your portions, and track them here: http://fitday.com[/QUOTE]
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  23. #23
    Registered User streetca's Avatar
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    Originally Posted by ronparab View Post
    @streetca: i used to be a bit like you. Tall, hardgainer, fast metabolism. Used to weigh approx 165. I used to munch on almonds and cashews, drink lots of milk (around 5 glasses a day) and cheated once a week with a large pizza. Chicken breast and fruits such as apples and bananas did the trick for me. Hope this helps!
    Hey thanks for that. I am trying to figure out what's best for me as far as eating goes. If I am looking to building mass, about how many calories per week or day should I be consuming?
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  24. #24
    Registered User musikguy72's Avatar
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    Originally Posted by streetca View Post
    Hey thanks for that. I am trying to figure out what's best for me as far as eating goes. If I am looking to building mass, about how many calories per week or day should I be consuming?
    It's in the post directly above yours. You can learn a lot by reading what other people are posting.
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  25. #25
    Registered User martial-man420's Avatar
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    Originally Posted by streetca View Post
    Hey thanks for that. I am trying to figure out what's best for me as far as eating goes. If I am looking to building mass, about how many calories per week or day should I be consuming?
    However many is needed to gain weight. I have similiar stats to you, except about 20lbs heavier, and I gain weight slowly at about 3200 calories a day + anything I burn off doing cardio.

    I'd start at about 3200 + cardio and monitor it. If after a month you haven't gained weight increase to 3500 or so.
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  26. #26
    STFU and train Jasonk282's Avatar
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    Originally Posted by streetca View Post
    Hey thanks for that. I am trying to figure out what's best for me as far as eating goes. If I am looking to building mass, about how many calories per week or day should I be consuming?
    Find your maintenance level and eat 500 cals over that...weight yourself in two weeks...adjust if needed.
    With this shield or on it.

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  27. #27
    Registered User martial-man420's Avatar
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    Originally Posted by Jasonk282 View Post
    Find your maintenance level and eat 500 cals over that...weight yourself in two weeks...adjust if needed.
    This.

    Also in your sig is it meant to be "don't know one want to lift heavy ass weights?" Or are you trying to say "don't no one want to lift heavy ass weights?" :P

    Lol sorry for pointing it out but i had to read it about 3 times before I realised it was Ronnies saying. For some reason my brain couldn't work out the typo (deliberate or not...)
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  28. #28
    STFU and train Jasonk282's Avatar
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    Originally Posted by martial-man420 View Post
    This.

    Also in your sig is it meant to be "don't know one want to lift heavy ass weights?" Or are you trying to say "don't no one want to lift heavy ass weights?" :P

    Lol sorry for pointing it out but i had to read it about 3 times before I realised it was Ronnies saying. For some reason my brain couldn't work out the typo (deliberate or not...)
    It's a deliberate typo...I like messing with people that way. I had an cashier that had OCD and she had to have the ice cream case arranged in a certain way....every day I would go in a rearrange a few items it just to mess with her.
    With this shield or on it.

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  29. #29
    Registered User jgreystoke's Avatar
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    Originally Posted by atjones10 View Post
    ,




    I've always been a skinny guy due to a fast metabolism, and I maintain a 4.1% body fat.
    You do not.

    If you were a genuine 4%, you'd be in hospital.

    If your BF is too low, then you can't make enough test to grow muscle.

    If you do make enough test, and your BF is really much higher than you imagine, but still low, then you have to eat more.

    To gain a lot of muscle mass, you'll have to get much stronger for reps for big exercises for enough volume, and eat enough to sustain gains.

    If you are benching a ton over bodyweight, and are similarly strong in other exercises....... and are not satisfied with your muscle mass, you will have to get stronger still. Or maintain top end strength, but get a big increase in volume.

    And you have to increase knife and fork curls, and milk glass curls.

    What is your program?
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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  30. #30
    Registered User Lackeos's Avatar
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    Originally Posted by atjones10 View Post
    Thanks for the advice,

    For the past few weeks I've been eating a ton, like 5 meals a day, plus protein.
    I'm mainly looking for a workout that will help with gaining mass.
    Your workout program might not be ideal, but gaining mass is 100% how many calories you eat. If your weight isn't going up, you have to eat more calories, the end.
    Eating 5 meals a day is irrelevant without knowing how many calories are in them. You might be eating 5 salads a day with a glass of water as an appetizer and a saltine cracker for desert. Daily calorie intake is the only thing that matters, and if your weight isn't going up, eat more calories than you were before.

    Also, your claimed e-stats are kind of preposterous, so don't expect anyone to believe your bf% without pictures or your lifts without video. Your bench press stat sounds more like what someone your weight would chest press, and your squat stat sounds more like what someone your weight would leg press.
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