More training doesn't equal more muscle!
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Question:
More training doesn't equal more muscle!
I’ve been weight training for 3 years, and I’m not seeing any weight gain progress. I started out at 138 lbs. I train 7 times per week hard. My workouts last about 2 hours or so, maybe a bit longer - I’m very dedicated, so that’s not the problem. I love working out. Help!
Answer:
OK, I see a few big problems here. First, you are training TOO OFTEN. If you are training naturally (meaning without steroids other performance enhancing drugs) then there is absolutely no reason for you to be training so much. Why are you training six times per week? Let me guess, because you think that the more you train the bigger you will get. Right? Wrong. Training more often does not equal more size. If it did, all one would have to do to be huge is to workout all day, everyday. The truth is the just opposite. Less is best, when training for size and strength.
Your body can only repair and build larger muscle fibers when your muscles are resting. So, if you are training all the time, when do you rest? When does your body get time build new muscle? Training less will allow your body to fully recover between workouts. This will give it the time to actually build bigger, stronger muscles. If you are naturally thin, and have a hard time putting on muscle mass, you should be training no more than 3 times per week.
Next, you’re training sessions are too long. 2 hours? I know you are dedicated, but unfortunately this is hurting your progress. You must reduce your workout time. Continuing to train after 60-75 minutes becomes detrimental to your goal. I know it’s difficult to leave gym. You are pumped up and feeling good. You feel as if you are making true progress so you want to do one more set, one more exercise… Don’t’ do it. The longer you are in the gym, the higher your chances of losing muscle due to the dramatic rise in cortisol.
Question:
Can I gain weight without eating?
I really don’t have an appetite, and don’t like to eat much – but I do like to workout. Would I still be able to gain weight if I just went to the gym more instead of eating more? Will this work?
Answer:
No. Resistance training stresses and damages muscle tissue. Your body responds to this stress by building larger and stronger muscle fibers. Your body needs food to repair and build muscle tissue after you workout. No amount of training can make up for your lack of calories. Adding more workouts will increase the stress and damage, INCREASING the need for more calories, not reducing it.
Sample Mass Diet
It provides 2,440 calories, 234g of protein, 182g of carbs and 81g of fat:
8am -- Meal 1
Myoplex, 1 tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat
11pm -- Meal 2
4 Whole Eggs w/ 1 cup of hash browns
440 calories, 28g of protein, 36g of carbs, 20g of fat
2pm -- Meal 3
6 oz. chicken breast with 1/2 cup of rice
319 calories, 50g of protein, 23g of carbs, 7g of fat
5pm -- Meal 4
4 whole eggs in a flour tortilla w/salsa
367 calories, 24g of protein, 17g of carbs, 20g of fat
8pm -- Meal 5
Myoplex, 1tsp flaxseed oil
432 calories, 42g of protein, 25g of carbs, 14g of fat
8pm -- Meal 6
6 oz grilled tuna with large baked potato, 1 cup of veggies
450 calories, 48g of protein, 56g of carbs, 6g of fat
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