getting stronger but not bigger

[yoloralphlauren]

Until about a month ago, i did a push pull legs routine(I am now doing an upper/lower split to try to get in more volume). For each of these workouts i would do a heavy compound movement working (3x3-5) and then accessory/isolation movements going heavy enough to get 8-12 and 12-15(on like chest fly, shoulder lateral raise, facepulls). I have been getting stronger in every single movement i have been doing, making sure im constantly making progress and switching up the exercise when i feel the need to. I follow IIFYM, mostly eating as healthy as possible. No soda or junk food but a good amount of my carbs do come from candy and drinks. In the mirror i have made almost no progress at all and i dont understand why. How am i getting stronger but not putting on any more mass? at 5'9 160pounds i try to eat 3300 calories a day but do not always make it. I do however always make sure to get my bodyweight in protein. What am i doing wrong?

[McCabesLifts]

Are you getting enough fats, and start eating rice to get some complex carbs, and it'll take time took me like a year before i started getting happy with progress size wise

[yoloralphlauren]

Are you getting enough fats, and start eating rice to get some complex carbs, and it'll take time took me like a year before i started getting happy with progress size wise

i use to eat around 60 fats a day but im thinking about upping it to 80. and i do eat rice almost everyday! i think i have also noticed increased fat % or i just feel squishier. will increasing my fats make this even worse?

[echspower]

Eat more, eat more protein, eat more carbs, and eat more fats (good fats). Size takes a long time to obtain, most people estimate that a healthy male can gain a pound or two of muscle every month (with a slight increase of bodyfat).

[ArmyWollfff]

I read none of the comments or the original one. All I read was the title and if you're getting d=stronger and not bigger, you need to up your calories bro, you're not getting enough. Something else you could try is low reps with heavy weights. But really the caloric increase is what's important.

[joshuadelapenha]

How am i getting stronger but not putting on any more mass?

Because strength has to do with neuromuscular efficiency. There is a strong correlation between muscle volume and strength but initial gains will be neuromuscular.

[ErikTheElectric]

It's been a month.


It takes A LONG time to see physical results.

Check back in 5-6 months from now.

[McCabesLifts]

i use to eat around 60 fats a day but im thinking about upping it to 80. and i do eat rice almost everyday! i think i have also noticed increased fat % or i just feel squishier. will increasing my fats make this even worse?

No you need fats, and you're gonna gain some bf obviously

[yoloralphlauren]

It's been a month.


It takes A LONG time to see physical results.

Check back in 5-6 months from now.

sorry i guess i didnt word it correctly. ive been doing this routine, push pull legs, since the beginning of this year and about a month ago i changed it to upper/lower.