I'm looking for some help with packing on muscle, I've been lifting seriously for over a year now, but the gains are slow, and I was wondering if I should do anything different. I use a powertec leverage machine along with curl bars, and 90 lb powerblock dumbbells. I lift 3 days a week Sunday: Chest 4 exercises of 4 sets each, Triceps 4 exercises of 4 sets each.
Tuesday: Back 4 exercises of 4 sets each, Biceps 4 exercises of 4 sets each.
Thursday: Shoulders 4 exercises of 4 sets each, Legs 3 exercises of 4 sets each.
Calories per day around 2000 weekdays, more on weekends. Supplements: Muscletech protein powder 3 shakes on workout days and 1 on off days with creatine and L-glutamine. Also fishoil pills and glucosimine.
I use the powertec instead of a normal bench because I have no-one to spot me on the heavy stuff.
I've went from 210 to 310 on my bench in just under 11 months.
Any help would be appreciated.
Thanks pixmakerdave
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Thread: Trouble gaining muscle at age 45
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11-01-2011, 01:05 PM #1
Trouble gaining muscle at age 45
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11-01-2011, 01:10 PM #2
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11-01-2011, 01:11 PM #3
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11-01-2011, 01:19 PM #4
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11-01-2011, 01:28 PM #5
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11-01-2011, 02:24 PM #6
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11-01-2011, 02:32 PM #7
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11-01-2011, 02:35 PM #8
If you're not gaining weight, you're not eating enough.
Start here, and put together a real nutrition plan:
*Emma-Leigh's calorie/macro thread: http://forum.bodybuilding.com/showth...hp?t=121703981
You'd do well to step away from the powders, and fill your protein needs with red meat and other tissue proteins instead.
^^^^This. If you want to look like a bodybuilder, you're going to have to consistently eat like one.No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-01-2011, 06:34 PM #9
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11-01-2011, 06:48 PM #10
Sounds like a convenient excuse for a lack of intensity, discipline, and a good training and diet plan.
"My gains are slow, must be my age.... yeah, that's it.... poor me..."
There are guys and gals here in their 60's that have crazy mass, shredded cuts, and or both. Check out what this guy has accomplished in his 60's. A world champion natural bodybuilder who is an inspiration to a lot of us. He didn't let age be an excuse, why should you, or I?★DSC★
★MISC Cologne Crew★
★4200 cals a day crew★
★Squat Booty Sorority Fan Club★
★Forum Member #109,914,313★
► ► ►Dirty South Crew gear: https://www.zazzle.com/s/thedirtysouthlifts ◄ ◄ ◄ (Proceeds go to children's charities)
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11-01-2011, 07:05 PM #11No brain, no gain.
"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
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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11-01-2011, 08:23 PM #12
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11-02-2011, 06:48 AM #13
^^^^
I finally get this. I decided to say bump it and just eat with the goal of gaining mass (even at the cost of adding a little fat). Guess what? I've started to gain mass. My problem has been this fixation on keeping the fat away while still trying to gain muscle. I was defeating myself and going nowhere.
I'll lose the fat later...
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