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?
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Thread: getting stronger but not bigger
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09-13-2015, 04:48 PM #1
getting stronger but not bigger
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09-13-2015, 05:31 PM #2
- Join Date: May 2015
- Location: Illinois, United States
- Age: 26
- Posts: 567
- Rep Power: 673
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
AAPF MEET AAPF
-July 19, 2015------December 13, 2015-
Squat-380-------------Squat-385
Bench-220------------Bench- 225
Deadlift-413-----------Deadlift-451
Youtube Channel
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09-13-2015, 05:39 PM #3
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09-13-2015, 06:38 PM #4
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).
Swimmer that lifts. Kinda.
B 205/ 170 5x5 Goal: 225
S 295 / 255 5x5 Goal: 315
D 355 / 315x5 Goal: 405
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09-13-2015, 07:26 PM #5
- Join Date: Sep 2015
- Location: Salem, Virginia, United States
- Age: 24
- Posts: 1,627
- Rep Power: 557
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.
"he who says he can and he who says he can't are both usually right" - Confucius
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09-13-2015, 07:31 PM #6
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09-13-2015, 08:27 PM #7
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09-13-2015, 08:29 PM #8
- Join Date: May 2015
- Location: Illinois, United States
- Age: 26
- Posts: 567
- Rep Power: 673
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09-15-2015, 07:48 AM #9
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