Guys, i've been training for many years (5+) trying all kinds of things that i've researched, but have always struggled to gain any real size, keen for anyones thoughts maybe i have overlooked some things. Key things to note:
- Objective is muscle gain, mainly arms/calves
- i'm 85kg at about 5'9, but probably 15-17% BF as i've been trying to bulk for a few years now! I think i have a dense body though as i look smaller than most of my friends of similar weight
- I have a chronic shoulder injury which impacts bicep tendon/scapula/teres minor and a few things around there - it is sort of manageable if i go to the chiro every 2 weeks but i probably only get 2-3 days in this time of proper training where i feel great and the rest is OK but maybe 70-80% because of injury, sometimes it's terrible. I've tried a lot for the shoulder including taking 1-2 months off and it seems that, while not a perfect solution, fortnightly chiro seems to be the best i can get it to be
- i'm basically willing to try anything except juice, so happy to take any ideas really
I train on a strange cycle - I go to chiro every 2nd wednesday and need to take 3 days off afterwards so typically i train straight for ~10-11 days then have 3-4 days off. cycle is as per below:
W legs (quad/calf)
S legs (hamstring/calf)
W legs (quad/calf)
If i don't feel great i will take a day off in the middle as well.
I struggle to grow on limbs such as arms and calves which is why you will see more training days for these bits. because of my injury shoulders can be a bit taxing so i stick to DB shoulder press/machine shoulder press only and hence i combined with abs.
I won't go through each exercise unless you guys ask but typically i train between 20-30 working sets per session and typically in the 8-12 rep range which is consistent with everything i've read re gaining size. Cardio wise i ride 10km 4x per week and play tennis 2-3 times for about an hour.
My diet is pretty good, i typically eat like so:
training days: 3500 cals / 330P / 330C / 80F
Rest days: 2500 cals / 260P / 230C / 50F
Primary food sources: chicken, salmon, eggs, oats, sweet & regular potato, mixed veg, blueberries. Weekends are not quite as clean, bit more steak/rice and chuck in the occasional burger!
I typically break the above up into 4-5 means + PWO shake/carbs
Sups: pretty basic - whey, glutamine, leucine, vitamins
Thanks for viewing, look forward to some ideas