Re: Lack of Muscle Growth?

[Guest guest]

This is probably not the best forum to get help for your issue, but no one can

suggest anything unless you post your workout routine.

Did you have testosterone and HGH tested by a lab? If so, you should post

numbers for free/total testosterone and HGH.

You shouldn't be waiting until you aren't sore to work out again.

You said you have a lean build and don't exercise, but don't understand why you

aren't bulky?

[Mod: Please do not forget to sign posts with your full name, city and country

of residence, thanks]

>

>

> Hello All,

>

> I have a question I hope someone here may be able to answer.

>

> I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs in

my 20s, but it decayed with injuries and digestive concerns, both which are now

perfectly ok and I have a strong apetite. I have a lean build, but yet broad

shoulders etc and a fast metabolism.

>

> I have been training for muscle bulk. I train 2-3 times a week and the muscles

are sore for 2-3 days after a work out (I wait till they arent sore then work

out again). I eat a lot of food (diet below) and think Im having the protein I

need. My testosterone is average but Human Growth Hormone is very low.

>

> I dont exercise, but lead an active life be always being busy.

>

> And for some reason I just cant add bulk no matter what I do...does anyone

have any idea what be stopping this bulk from occurring and what else I should

do?

>

> Diet=

> AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

>

> Breakfast= 5 Egg Whites

>

> AM= Muesli and Isowhey scoop (above)

>

> Lunch= 150grams of chicken and salad

>

> Afternoon= Pork kebab (100grams, roughly)� and salad

>

> Dinner= Tuna (100grams roughly) and salad

>

> Regards,

>

> (Australia)

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

[Guest guest]

,

That doesn't seem like enough food to me if you're trying to grow. I would

increase carbs and/or fats somewhat. I'd definitely make breakfast much larger.

Are you staying away from whole eggs because of cholesterol concerns?

Chicken and salad, tuna and salad -- not easy to grow on that.

Pérez (36 y.o.)

Reynosa, Mexico

>

>

> Hello All,

>

> I have a question I hope someone here may be able to answer.

>

> I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs in

my 20s, but it decayed with injuries and digestive concerns, both which are now

perfectly ok and I have a strong apetite. I have a lean build, but yet broad

shoulders etc and a fast metabolism.

>

> I have been training for muscle bulk. I train 2-3 times a week and the muscles

are sore for 2-3 days after a work out (I wait till they arent sore then work

out again). I eat a lot of food (diet below) and think Im having the protein I

need. My testosterone is average but Human Growth Hormone is very low.

>

> I dont exercise, but lead an active life be always being busy.

>

> And for some reason I just cant add bulk no matter what I do...does anyone

have any idea what be stopping this bulk from occurring and what else I should

do?

>

> Diet=

> AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

>

> Breakfast= 5 Egg Whites

>

> AM= Muesli and Isowhey scoop (above)

>

> Lunch= 150grams of chicken and salad

>

> Afternoon= Pork kebab (100grams, roughly)  and salad

>

> Dinner= Tuna (100grams roughly) and salad

>

> Regards,

>

> (Australia)

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

[Guest guest]

This is not " a lot of food " .

To gain any sort of weight you need to eat more. You are probably eating just

enough kcal's, and most seems to be from protein.

Your training also probably does not help the cause either but there needs to be

more information, what, when, how long, intensity....

Tom Blaney

[Mod: Please do not forget to sign posts with your full name, city and country

of residence, thanks]

>

>

> Hello All,

>

> I have a question I hope someone here may be able to answer.

>

> I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs in

my 20s, but it decayed with injuries and digestive concerns, both which are now

perfectly ok and I have a strong apetite. I have a lean build, but yet broad

shoulders etc and a fast metabolism.

>

> I have been training for muscle bulk. I train 2-3 times a week and the muscles

are sore for 2-3 days after a work out (I wait till they arent sore then work

out again). I eat a lot of food (diet below) and think Im having the protein I

need. My testosterone is average but Human Growth Hormone is very low.

>

> I dont exercise, but lead an active life be always being busy.

>

> And for some reason I just cant add bulk no matter what I do...does anyone

have any idea what be stopping this bulk from occurring and what else I should

do?

>

> Diet=

> AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

>

> Breakfast= 5 Egg Whites

>

> AM= Muesli and Isowhey scoop (above)

>

> Lunch= 150grams of chicken and salad

>

> Afternoon= Pork kebab (100grams, roughly)  and salad

>

> Dinner= Tuna (100grams roughly) and salad

>

> Regards,

>

> (Australia)

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

[Guest guest]

Hello Brad,

If this isnt the correct forum, would you have any in mind youd suggest I could

try? I just assumed the discussion group title and the emails I read here

suggested suitably knowledgeable people familiar with this concern.

Free testosterone is 19nmol/L (exactly mid range). HGH <0.2 mlU/L (which is

definately too low). DHEA was 3.5umol/L (mid to low range) and yes they were all

performed in a laboratory.

I did mention I workout twice a week and have a lean build and wondering why I

cant return muscle I once had before. I also dont exercise aerobically,

although very active, as Im under the advice I need not burn too many calories

as I require them to support muscle growth.

My work out entails the usual 7 reps by 3 sets. Bench press and Tricept curls

one day. Chin ups or Pull down and bicept curls the next work out. Id do both

1-2 times a week with a day or two break inbetween as continuing working out and

damaging sore/repairing muscle fibers was something I was advised not to do. So

I wait a day or two before my next work out when the soreness has gone to ensure

this.

Sorry I deliberately didnt mentioned all the detail you requested (just missed

my city of residence but had all the rest) as I didnt understand its purpose. As

in much smaller cities (unlike the USA) announcing even this much detail means

you may as well post your phone number and address as the rest is easy to

determine amongst so few.

Thanks for your assistance.

Perth

Western Australia

________________________________

From: Brad Bellomo <bvbellomo@...>

Supertraining

Sent: Tue, 22 February, 2011 10:57:51 PM

Subject: Re: Lack of Muscle Growth?

This is probably not the best forum to get help for your issue, but no one can

suggest anything unless you post your workout routine.

Did you have testosterone and HGH tested by a lab? If so, you should post

numbers for free/total testosterone and HGH.

You shouldn't be waiting until you aren't sore to work out again.

You said you have a lean build and don't exercise, but don't understand why you

aren't bulky?

[Mod: Please do not forget to sign posts with your full name, city and country

of residence, thanks]

>

>

> Hello All,

>

> I have a question I hope someone here may be able to answer.

>

> I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs in

>my 20s, but it decayed with injuries and digestive concerns, both which are now

>perfectly ok and I have a strong apetite. I have a lean build, but yet broad

>shoulders etc and a fast metabolism.

>

> I have been training for muscle bulk. I train 2-3 times a week and the muscles

>are sore for 2-3 days after a work out (I wait till they arent sore then work

>out again). I eat a lot of food (diet below) and think Im having the protein I

>need. My testosterone is average but Human Growth Hormone is very low.

>

> I dont exercise, but lead an active life be always being busy.

>

> And for some reason I just cant add bulk no matter what I do...does anyone

have

>any idea what be stopping this bulk from occurring and what else I should do?

>

> Diet=

> AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

>

> Breakfast= 5 Egg Whites

>

> AM= Muesli and Isowhey scoop (above)

>

> Lunch= 150grams of chicken and salad

>

> Afternoon= Pork kebab (100grams, roughly)� and salad

>

> Dinner= Tuna (100grams roughly) and salad

>

> Regards,

>

> (Australia)

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

[Guest guest]

Thanks a ton Mika!

I was thinking the same thing.

I was told Id need 100-150grams of protein a day by a friend who trains for on

stage body building shows. Im consuming 150grams of meat each serving or

150-200grams of protien a day and Im not a big guy as is.

I avoid the egg yolks just because it takes longer to digest etc. But I think I

need to uptake my fats and oils perhaps as well, as its the only thing I think

may be the cause. Even though I didnt think fat intake would effect protein

utilization.

If anyone could cut and paste their growth diet for me to look at, it would be

hugely appreciated, as besides fat lacking, Im sure Ive got the rest in

accordance to what I read?

Thanks again.

Perth

Western Australia

________________________________

From: Mika <miguel.perez@...>

Supertraining

Sent: Wed, 23 February, 2011 1:32:08 AM

Subject: Re: Lack of Muscle Growth?

,

That doesn't seem like enough food to me if you're trying to grow. I would

increase carbs and/or fats somewhat. I'd definitely make breakfast much larger.

Are you staying away from whole eggs because of cholesterol concerns?

Chicken and salad, tuna and salad -- not easy to grow on that.

Pérez (36 y.o.)

Reynosa, Mexico

>

>

> Hello All,

>

> I have a question I hope someone here may be able to answer.

>

> I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs in

>my 20s, but it decayed with injuries and digestive concerns, both which are now

>perfectly ok and I have a strong apetite. I have a lean build, but yet broad

>shoulders etc and a fast metabolism.

>

> I have been training for muscle bulk. I train 2-3 times a week and the muscles

>are sore for 2-3 days after a work out (I wait till they arent sore then work

>out again). I eat a lot of food (diet below) and think Im having the protein I

>need. My testosterone is average but Human Growth Hormone is very low.

>

> I dont exercise, but lead an active life be always being busy.

>

> And for some reason I just cant add bulk no matter what I do...does anyone

have

>any idea what be stopping this bulk from occurring and what else I should do?

>

> Diet=

> AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

>

> Breakfast= 5 Egg Whites

>

> AM= Muesli and Isowhey scoop (above)

>

> Lunch= 150grams of chicken and salad

>

> Afternoon= Pork kebab (100grams, roughly) and salad

>

> Dinner= Tuna (100grams roughly) and salad

>

> Regards,

>

> (Australia)

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

[Guest guest]

:

I think you should also consider increasing carbs and meal frequency.

Breakfast, lunch & dinner diet is geared towards a sedentary, couch-potato

life-style. Since your working out regularly, you are increasing your

metabolism. That means, during yr waking hours at least, a 3-4 hr max.break

from replenishment. I don't think you should max out your protein, carb, fat

measurements on just 3 meals. Your body can only absorb so much at one time....

Spread it out over 4-5 meals if possible. Sandwiches are easy to make and

always have handy as snacks in-between meals. Freeze a yogurt and take it with

you to gym, so that while yr working out, it's thawing out in yr locker. As

soon as you finish yr workout, even before you shower, eat it. And those protein

meals should be balanced, they don't have to be only choke-full of protein. As

you guessed, you definitely need more carbs and fat. Throw in a clump of

lettuce on top of your protein and include some mayo for your fat. And I would

definitely not totally ignore your cardio just because you want bulk. You can

minimize it, but to totally remove it, I think, is putting your bulk goal ahead

of your long-term health trajectory. A 3-5 minute treadmill at a 6-8% grade is

not going to hurt your workout objective. If bulk is yr objective, increase

treadmill grade and speed and turn it in to a 2-minute sprint, after a minute

warm-up. If your legs really hurt after your workouts, do the running on your

rest day, on a hill or something. Even cut the time back if your piling pain on

top of pain, but don't totally cut the cardio out. Remember to consider your

objectives not just for what your body looks like on the outside. The short

sprints might also help you with increasing your workout stamina... Good luck,

Steve Nuin

Miami, FL

USA

________________________________

From: nathan rogers <natrogers0077@...>

Supertraining

Sent: Tue, February 22, 2011 9:38:09 PM

Subject: Re: Re: Lack of Muscle Growth?

Thanks a ton Mika!

I was thinking the same thing.

I was told Id need 100-150grams of protein a day by a friend who trains for on

stage body building shows. Im consuming 150grams of meat each serving or

150-200grams of protien a day and Im not a big guy as is.

I avoid the egg yolks just because it takes longer to digest etc. But I think I

need to uptake my fats and oils perhaps as well, as its the only thing I think

may be the cause. Even though I didnt think fat intake would effect protein

utilization.

If anyone could cut and paste their growth diet for me to look at, it would be

hugely appreciated, as besides fat lacking, Im sure Ive got the rest in

accordance to what I read?

Thanks again.

Perth

Western Australia

________________________________

From: Mika <miguel.perez@...>

Supertraining

Sent: Wed, 23 February, 2011 1:32:08 AM

Subject: Re: Lack of Muscle Growth?

,

That doesn't seem like enough food to me if you're trying to grow. I would

increase carbs and/or fats somewhat. I'd definitely make breakfast much larger.

Are you staying away from whole eggs because of cholesterol concerns?

Chicken and salad, tuna and salad -- not easy to grow on that.

Pérez (36 y.o.)

Reynosa, Mexico

>

>

> Hello All,

>

> I have a question I hope someone here may be able to answer.

>

> I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs in

>my 20s, but it decayed with injuries and digestive concerns, both which are now

>perfectly ok and I have a strong apetite. I have a lean build, but yet broad

>shoulders etc and a fast metabolism.

>

> I have been training for muscle bulk. I train 2-3 times a week and the muscles

>are sore for 2-3 days after a work out (I wait till they arent sore then work

>out again). I eat a lot of food (diet below) and think Im having the protein I

>need. My testosterone is average but Human Growth Hormone is very low.

>

> I dont exercise, but lead an active life be always being busy.

>

> And for some reason I just cant add bulk no matter what I do...does anyone

have

>

>any idea what be stopping this bulk from occurring and what else I should do?

>

> Diet=

> AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

>

> Breakfast= 5 Egg Whites

>

> AM= Muesli and Isowhey scoop (above)

>

> Lunch= 150grams of chicken and salad

>

> Afternoon= Pork kebab (100grams, roughly) and salad

>

> Dinner= Tuna (100grams roughly) and salad

>

> Regards,

>

> (Australia)

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

[Guest guest]

The 2 most important things for getting bulky are the amount of food you eat and

the volume of weight you move. As others have said, eat more. I say you also

need to lift more. I am trying to avoid getting bulky, and squat 8,000kg worth

of reps each week. If I wanted bulk, I'd double that.

Steroids have created confusion. Lots of guys juice and do workouts like yours

and get results. People not on steroids try to copy them or ask what they are

doing and get nowhere.

Take a look at Schwarzenegger's (who did juice) routine:

http://www.trulyhuge.com/news/tips63jb.htm. I am not recommending you copy it,

but it should indicate how much weight you need to move if you want to look like

he did.

How strong are you? If you are benching 180kg, your routine should look

somewhat like Arnold's. If you are struggling with 60kg, you need to get

stronger before you can move enough weight to bulk. Take a look at:

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm. You should be

" Advanced " or at least " Intermediate " before you even think about bulk.

More sleep might also help your HGH levels.

I'd recommend reading Mark Rippetoe's Starting Strength or Mehdi's

stronglifts.com. There are lots of variations, and Bill Starr is credited with

the original, but most work work well, and all of them have a 2 things in

common:

1) Large, heavy, compound lifts

2) Rapid, gradual increases in intensity.

As far as exercising when sore, I recommend reading:

Effects of a second bout of maximal eccentric exercise on muscle damage and

electromyographic activity - Trevor C. Chen

And of course, I recommend reading Supertraining!

Brad Bellomo

City? Country?

> >

> >

> > Hello All,

> >

> > I have a question I hope someone here may be able to answer.

> >

> > I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs

in

> >my 20s, but it decayed with injuries and digestive concerns, both which are

now

> >perfectly ok and I have a strong apetite. I have a lean build, but yet broad

> >shoulders etc and a fast metabolism.

> >

> > I have been training for muscle bulk. I train 2-3 times a week and the

muscles

> >are sore for 2-3 days after a work out (I wait till they arent sore then work

> >out again). I eat a lot of food (diet below) and think Im having the protein

I

> >need. My testosterone is average but Human Growth Hormone is very low.

> >

> > I dont exercise, but lead an active life be always being busy.

> >

> > And for some reason I just cant add bulk no matter what I do...does anyone

have

> >any idea what be stopping this bulk from occurring and what else I should do?

> >

> > Diet=

> > AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

> >

> > Breakfast= 5 Egg Whites

> >

> > AM= Muesli and Isowhey scoop (above)

> >

> > Lunch= 150grams of chicken and salad

> >

> > Afternoon= Pork kebab (100grams, roughly)� and salad

> >

> > Dinner= Tuna (100grams roughly) and salad

> >

> > Regards,

> >

> > (Australia)

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

[Guest guest]

And how long have you been confined to a wheelchair?

If you're training to add mass, you need to be working your legs. Likewise,

if you're only doing four movements, you have no business doing any arm

isolation movements, let alone half the movements you do.

A tried-and-true mass-builder that would almost certainly work better for

you:

Day 1

Squat

Bent-Over Row

Bench Press

Day 2

Deadlift

Military Press

Chin-Up

3-5 sets of 5 for all exercises.

McClinch

Arlington, VA

On Tue, Feb 22, 2011 at 9:28 PM, nathan rogers <natrogers0077@...>wrote:

>

>

> My work out entails the usual 7 reps by 3 sets. Bench press and Tricept

> curls

> one day. Chin ups or Pull down and bicept curls the next work out. Id do

> both

> 1-2 times a week with a day or two break inbetween as continuing working

> out and

> damaging sore/repairing muscle fibers was something I was advised not to

> do.

>

[Guest guest]

welcome to this forum. I believe this is a very good forum for

answering your questions. You will get a lot of different viewpoints and we

may not all agree on many points. You will have to sort out the answers on your

own and come to your own conclusions.

I have read your posts and I have a few questions of my own and perhaps some

useful information.

You do not mention how long you have been lifting weights or at least following

your present regimen. You give no indication as to the intensity or volume of

your workouts. What is your maximum single lift for each type of exercise and

what percentage of this are you using for your reps.

In my opinion these are important pieces of information.

Muscle hypertrophy, which is what you are looking for, is not an early

adaptation to resistance training. It may take several months before your

muscles begin to grow in size. You will first increase strength and be able to

lift more weight as the muscles you now have become more efficient and adapt

both metabolically and neurologically to this type of training.

Just eating more protein will not put on more muscle mass. Muscles growth, or

hypertrophy, is dependent on adequate stimulus in the form of intensity and

volume of work. As you continue to workout you will be able to both increase

the volume and intensity of your workouts and recover more quickly. Initially

your increase strength will not come from hypertrophy.

At some point intensity and volume will reach the max potential of your muscles

as they are now. At that point increase in intensity and volume will stimulate

your muscles grow bigger to meet the increased demand.

You posted your HGH level without posting what time of the day it were

measured. HGH levels follow a circadian rhythm and can vary widely through out

the day.

**********

" Under basal conditions, GH levels are low most of the time, with an ultradian

rhythm of about 10 (men) or 20 (women) secretory pulses per 24 hours........

Both sexes have an increased pulse frequency during the nighttime hours, but the

fraction of total daily GH secretion associated with the nocturnal pulses is

much greater in men.....Overall, women have more continuous GH secretion and

more frequent GH pulses that are of more uni-form size than men.[231] "

Kronenberg: Textbook of Endocrinology, 11th ed. Human Growth Hormone

Rhythm

*****************

Besides the circadian rhythm there are a host of conditions that will cause HGH

levels to rise or fall throughout the day.

******************

" Important triggers of GH release include the normal decrease in blood glucose

level after intake of a carbohydrate-rich meal, absolute hypoglycemia, exercise,

physical and emotional stress, and high intake of protein (mediated by amino

acids) " .

Kronenberg: Textbook of Endocrinology, 11th ed. Human Growth Hormone

Rhythm

********************

Keeping the above in mind it is impossible to know, based on what you posted,

whether or not your HGH levels are low or not.

Ralph Giarnella MD

Southington Ct. USA

________________________________

From: nathan rogers <natrogers0077@...>

Supertraining

Sent: Tue, February 22, 2011 9:28:58 PM

Subject: Re: Re: Lack of Muscle Growth?

Hello Brad,

If this isnt the correct forum, would you have any in mind youd suggest I could

try? I just assumed the discussion group title and the emails I read here

suggested suitably knowledgeable people familiar with this concern.

Free testosterone is 19nmol/L (exactly mid range). HGH <0.2 mlU/L (which is

definately too low). DHEA was 3.5umol/L (mid to low range) and yes they were all

performed in a laboratory.

I did mention I workout twice a week and have a lean build and wondering why I

cant return muscle I once had before. I also dont exercise aerobically,

although very active, as Im under the advice I need not burn too many calories

as I require them to support muscle growth.

My work out entails the usual 7 reps by 3 sets. Bench press and Tricept curls

one day. Chin ups or Pull down and bicept curls the next work out. Id do both

1-2 times a week with a day or two break inbetween as continuing working out and

damaging sore/repairing muscle fibers was something I was advised not to do. So

I wait a day or two before my next work out when the soreness has gone to ensure

this.

Sorry I deliberately didnt mentioned all the detail you requested (just missed

my city of residence but had all the rest) as I didnt understand its purpose. As

in much smaller cities (unlike the USA) announcing even this much detail means

you may as well post your phone number and address as the rest is easy to

determine amongst so few.

Thanks for your assistance.

Perth

Western Australia

________________________________

From: Brad Bellomo <bvbellomo@...>

Supertraining

Sent: Tue, 22 February, 2011 10:57:51 PM

Subject: Re: Lack of Muscle Growth?

This is probably not the best forum to get help for your issue, but no one can

suggest anything unless you post your workout routine.

Did you have testosterone and HGH tested by a lab? If so, you should post

numbers for free/total testosterone and HGH.

You shouldn't be waiting until you aren't sore to work out again.

You said you have a lean build and don't exercise, but don't understand why you

aren't bulky?

[Mod: Please do not forget to sign posts with your full name, city and country

of residence, thanks]

>

>

> Hello All,

>

> I have a question I hope someone here may be able to answer.

>

> I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about 5-7kgs in

>my 20s, but it decayed with injuries and digestive concerns, both which are now

>perfectly ok and I have a strong apetite. I have a lean build, but yet broad

>shoulders etc and a fast metabolism.

>

> I have been training for muscle bulk. I train 2-3 times a week and the muscles

>are sore for 2-3 days after a work out (I wait till they arent sore then work

>out again). I eat a lot of food (diet below) and think Im having the protein I

>need. My testosterone is average but Human Growth Hormone is very low.

>

> I dont exercise, but lead an active life be always being busy.

>

> And for some reason I just cant add bulk no matter what I do...does anyone

have

>

>any idea what be stopping this bulk from occurring and what else I should do?

>

> Diet=

> AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

>

> Breakfast= 5 Egg Whites

>

> AM= Muesli and Isowhey scoop (above)

>

> Lunch= 150grams of chicken and salad

>

> Afternoon= Pork kebab (100grams, roughly)� and salad

>

> Dinner= Tuna (100grams roughly) and salad

>

> Regards,

>

> (Australia)

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

>

[Guest guest]

,

I applaud Ralph's comments, always on target. You also mention that you have

to stop exercising for two or three days, because your muscles are sore. I

believe that is an indication that you are exercising too much, and that is

detrimental to a good conditioning regimen, because you lose a lot during

the forced stops. My suggestion would be to decrease your training volume so

that you are only mildly or no sore at all, and therefore can keep

exercising every day, thereby stimulating your muscles for growth even more.

Giovanni Ciriani - West Hartford, CT - USA

On Wed, Feb 23, 2011 at 1:01 PM, Ralph Giarnella <ragiarn@...> wrote:

>

>

> welcome to this forum. I believe this is a very good forum for

> answering your questions. You will get a lot of different viewpoints and we

>

> may not all agree on many points. You will have to sort out the answers on

> your

> own and come to your own conclusions.

>

> I have read your posts and I have a few questions of my own and perhaps

> some

> useful information.

> You do not mention how long you have been lifting weights or at least

> following

> your present regimen. You give no indication as to the intensity or volume

> of

> your workouts. What is your maximum single lift for each type of exercise

> and

> what percentage of this are you using for your reps.

>

> In my opinion these are important pieces of information.

> Muscle hypertrophy, which is what you are looking for, is not an early

> adaptation to resistance training. It may take several months before your

> muscles begin to grow in size. You will first increase strength and be able

> to

> lift more weight as the muscles you now have become more efficient and

> adapt

> both metabolically and neurologically to this type of training.

>

> Just eating more protein will not put on more muscle mass. Muscles growth,

> or

> hypertrophy, is dependent on adequate stimulus in the form of intensity and

>

> volume of work. As you continue to workout you will be able to both

> increase

> the volume and intensity of your workouts and recover more quickly.

> Initially

> your increase strength will not come from hypertrophy.

>

> At some point intensity and volume will reach the max potential of your

> muscles

> as they are now. At that point increase in intensity and volume will

> stimulate

> your muscles grow bigger to meet the increased demand.

>

> You posted your HGH level without posting what time of the day it were

> measured. HGH levels follow a circadian rhythm and can vary widely through

> out

> the day.

>

> **********

> " Under basal conditions, GH levels are low most of the time, with an

> ultradian

> rhythm of about 10 (men) or 20 (women) secretory pulses per 24

> hours........

> Both sexes have an increased pulse frequency during the nighttime hours,

> but the

> fraction of total daily GH secretion associated with the nocturnal pulses

> is

> much greater in men.....Overall, women have more continuous GH secretion

> and

> more frequent GH pulses that are of more uni-form size than men.[231] "

> Kronenberg: Textbook of Endocrinology, 11th ed. Human Growth

> Hormone

> Rhythm

> *****************

> Besides the circadian rhythm there are a host of conditions that will cause

> HGH

> levels to rise or fall throughout the day.

>

> ******************

> " Important triggers of GH release include the normal decrease in blood

> glucose

> level after intake of a carbohydrate-rich meal, absolute hypoglycemia,

> exercise,

> physical and emotional stress, and high intake of protein (mediated by

> amino

> acids) " .

> Kronenberg: Textbook of Endocrinology, 11th ed. Human Growth

> Hormone

> Rhythm

> ********************

>

> Keeping the above in mind it is impossible to know, based on what you

> posted,

> whether or not your HGH levels are low or not.

>

> Ralph Giarnella MD

> Southington Ct. USA

>

> ________________________________

> From: nathan rogers <natrogers0077@...>

> Supertraining

> Sent: Tue, February 22, 2011 9:28:58 PM

> Subject: Re: Re: Lack of Muscle Growth?

>

>

> Hello Brad,

> If this isnt the correct forum, would you have any in mind youd suggest I

> could

> try? I just assumed the discussion group title and the emails I read here

> suggested suitably knowledgeable people familiar with this concern.

> Free testosterone is 19nmol/L (exactly mid range). HGH <0.2 mlU/L (which is

>

> definately too low). DHEA was 3.5umol/L (mid to low range) and yes they

> were all

>

> performed in a laboratory.

> I did mention I workout twice a week and have a lean build and wondering

> why I

> cant return muscle I once had before. I also dont exercise aerobically,

> although very active, as Im under the advice I need not burn too many

> calories

> as I require them to support muscle growth.

> My work out entails the usual 7 reps by 3 sets. Bench press and Tricept

> curls

> one day. Chin ups or Pull down and bicept curls the next work out. Id do

> both

> 1-2 times a week with a day or two break inbetween as continuing working

> out and

>

> damaging sore/repairing muscle fibers was something I was advised not to

> do. So

> I wait a day or two before my next work out when the soreness has gone to

> ensure

>

> this.

> Sorry I deliberately didnt mentioned all the detail you requested (just

> missed

> my city of residence but had all the rest) as I didnt understand its

> purpose. As

>

> in much smaller cities (unlike the USA) announcing even this much detail

> means

> you may as well post your phone number and address as the rest is easy to

> determine amongst so few.

> Thanks for your assistance.

>

> Perth

> Western Australia

>

> ________________________________

> From: Brad Bellomo <bvbellomo@...>

> Supertraining

>

> Sent: Tue, 22 February, 2011 10:57:51 PM

> Subject: Re: Lack of Muscle Growth?

>

> This is probably not the best forum to get help for your issue, but no one

> can

> suggest anything unless you post your workout routine.

>

> Did you have testosterone and HGH tested by a lab? If so, you should post

> numbers for free/total testosterone and HGH.

>

> You shouldn't be waiting until you aren't sore to work out again.

>

> You said you have a lean build and don't exercise, but don't understand why

> you

> aren't bulky?

>

> [Mod: Please do not forget to sign posts with your full name, city and

> country

> of residence, thanks]

>

>

> >

> >

> > Hello All,

> >

> > I have a question I hope someone here may be able to answer.

> >

> > I am 35 years old. 6,2 and 69kgs. I used to have more muscle, about

> 5-7kgs in

> >my 20s, but it decayed with injuries and digestive concerns, both which

> are now

>

> >perfectly ok and I have a strong apetite. I have a lean build, but yet

> broad

> >shoulders etc and a fast metabolism.

> >

> > I have been training for muscle bulk. I train 2-3 times a week and the

> muscles

>

> >are sore for 2-3 days after a work out (I wait till they arent sore then

> work

> >out again). I eat a lot of food (diet below) and think Im having the

> protein I

> >need. My testosterone is average but Human Growth Hormone is very low.

> >

> > I dont exercise, but lead an active life be always being busy.

> >

> > And for some reason I just cant add bulk no matter what I do...does

> anyone have

> >

> >any idea what be stopping this bulk from occurring and what else I should

> do?

> >

> > Diet=

> > AM= Iso Whey (1 scoop of 30grams has 25grms protein) in juice

> >

> > Breakfast= 5 Egg Whites

> >

> > AM= Muesli and Isowhey scoop (above)

> >

> > Lunch= 150grams of chicken and salad

> >

> > Afternoon= Pork kebab (100grams, roughly)� and salad

>

> >

> > Dinner= Tuna (100grams roughly) and salad

> >

> > Regards,

> >

> > (Australia)

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

> >

[Guest guest]

Everyone seems to be neglecting that people like Arnold, , Mike M., etc.

have/had the genes for size. Not EVERYONE can get to look like them no matter

what they eat or lift. I'm not saying you're not giving him good advice, but it

sounds as tho' some are telling him that if he does these things he will get

big, which is not necessarily true. I think it's clear more food will help, I'm

not convinced that the common thinking, that you need to work out more and more

often, is right. You may need to work more, but less often might well give your

body more time to compensate and grow. Everyone is different, and what works for

me may not work for you.

Fair winds and happy bytes, Dave Flory, Flower Mound, TX, U.S.A.

--

Speak softly, study Aikido, & you won't need to carry a big stick!

[Guest guest]

Thanks for that interesting information as always Ralph. I have been told by my

GP that there is not much difference in the levels of GH between men & women,

just differences in how they pulse. I was wondering if my muscle growth or

physical training would be effected by my GH functioning as per female GH. My GP

said that it should not be an issue given that my testosterone levels are normal

for a 24 year old male. Also that there is little evidence to suggest that GH

has any substantial benefit (increasing muscle gain) even in male bodybuilders.

Can anyone confirm this?

Thanks,

Micah

Melbourne, Australia.

[Guest guest]

Thanks to all who responded for their awesome responses. It sure has made me

think about the dynamics ..behind body building much more than I first thought.

There may be some good points and Ill respond to as many of the questions I

remember being asked.

Chris...I was never in a wheel chair. I had chronic fatigue for two years and

virtually bedridden. I eventually found out the problem (cause many doctors

couldnt) and now Im back at it again

Ive only been lifting now for 4-6months. I had a break for 2 months before that

as I traveled and then training for 3 months before then.. I train 2-3 times a

week. I just use my muscles as indication to train again (when they stop being

sore in a day or two). I can lift a max bench press lift of 85kg. I do 3 x 5

reps of 65kg when I bench press, thats when they give up, then I do push ups to

push them a bit more. I started at 55kg

The HGH was taken at 9am as required by the analytical labs.

Ive been graphing my age (36) height (6'2)/muscle (44.5% or 31kgs) /weight

(69kgs) /fat (12.5% or 8.7kg)/water content(61% or 42.71kgs) from one of those

weight scales that works it all out and measuring the muscles circumferences

themselves as I should, but Im under what is " normal " for some one my wrist

size/age/height etc etc and although my fat levels go up or down on the scales

and calipers, the muscle weight and size stay the same. I dont rely on the

scales but figure if the fat and water content changes the muscles should too

(or at least their circumference)..Im starting to wonder if, as stated,

weather some people just cant put on any muscle due to genetics and body type

(Im lean and tall and so is my Dad with no gut at all, we are both considered

" skinny " and have " legs like spaghetti with knots in them...lol...well not that

bad, but under the norm). Most of my muscle circumfrences are about 10% under

ideal and they used to be much more before I was ill (lost 7kg of muscle, was

almost 40kgs of muscle and 80kgs in weight. 10kgs more than I am now)

Hope that adds some extra light and thanks again.

Im ok if some cant add weight, I will probably give up and accept what I am,

just wanted to know if its worth it if Ive had no results thus far.

Regards

Perth

Western Australia

________________________________

From: Micah <xmicah_jamesx@...>

Supertraining

Sent: Thu, 24 February, 2011 1:29:06 PM

Subject: Re: Re: Lack of Muscle Growth?

Thanks for that interesting information as always Ralph. I have been told by my

GP that there is not much difference in the levels of GH between men & women,

just differences in how they pulse. I was wondering if my muscle growth or

physical training would be effected by my GH functioning as per female GH. My GP

said that it should not be an issue given that my testosterone levels are normal

for a 24 year old male. Also that there is little evidence to suggest that GH

has any substantial benefit (increasing muscle gain) even in male bodybuilders.

Can anyone confirm this?

Thanks,

Micah

Melbourne, Australia.

[Guest guest]

" Thus they are synergistic in their powerful anabolic action. Insulin is

essential for the

anabolic action of GH. GH administration in the absence

of adequate insulin reserves (as during fasting or in Type 1

diabetes) is in fact catabolic and its lipolytic and ketogenic

properties can induce diabetic ketoacidosis. Thus GH and

insulin are closely linked in normal physiology and it is of

great interest to see that athletes have discovered ways

in which this normal physiological dependence can be

exploited to enhance performance....

edition of

the Underground Steroid Handbook stated that GH strengthened

tendons such that damage to them by weight and

power lifters was much reduced. There is also a view that

GH may prevent stress fractures and speeds the healing

process – experimental evidence from animal studies

indicates that they may well be right!

Perhaps the main reason why GH is such a threat to fair

play is, of course, the fact that it is a very potent anabolic

agent, readily available in unlimited quantities. "

=================

Carruthers

Wakefield, UK

[Guest guest]

Im not entirely sure whether what I required would be deemed professional

advice, just thoughts from an others personal experience on what may help.

Personal experience I find, is more effective than those inexperienced and

reading it from books.

We do have " Fitness Instructors " here which requires a few day course and know

very little about anything more than the basics, (which doesnt incorporate my

body type nor offer anymore than what you could read anywhere on the net). I'm

sure many here have endured " professional advice " only to take their passion

into their own hands and build their knowledge base and bodies via that, rather

then hand such enthusiastic power over to a dependent relationship.

Any advice

given has bee taken as simply that, advice from an others personal experience

which may or may not work for me.

Just hoped with the vast knowledge here some may have seen or come across this

before and Id take any advice on board, trial it and measure its success.

Regardless of body type I believe all our bodies work in a similar manner,

however some may require more or less of certain ingredients for success.

My ph is fine (blood and tissue), postural not a problem, especially as the two

movements I do entail the bench press, chin up and occasional curls.

I think the responses here have been awesome, much appreciated guys. I think my

problem was lack of calories. I was trying to " food combine " and shying from

mixing protein and carbs, virtually eating no carbs, but now Ive been doing so,

just within a day, I feel like the muscles are more " pumped " and solid than they

have ever been before, as if now the surplus nutrition is getting in rather than

being used as a fuel source. This looks very promising and I graciously thank

those who took the time to assist, as without being so considerate Id be lifting

weights, losing motivation and failing to achieve my dream of returning to what

I once was.

Thanks again.

USA

PS= If there are any diet plans out there that anyone could send Id really

appreciate it. I know our body types may be different but Im very in tune with

mine and just like to see what others do. Cheers!

[Guest guest]

Im not entirely sure whether what I required would be deemed professional

advice, just thoughts from an others personal experience on what may help.

Personal experience I find, is more effective than those inexperienced and

reading it from books.

We do have " Fitness Instructors " here which requires a few day course and know

very little about anything more than the basics, (which doesnt incorporate my

body type nor offer anymore than what you could read anywhere on the net). I'm

sure many here have endured " professional advice " only to take their passion

into their own hands and build their knowledge base and bodies via that, rather

then hand such enthusiastic power over to a dependent relationship.

Any advice

given has bee taken as simply that, advice from an others personal experience

which may or may not work for me.

Just hoped with the vast knowledge here some may have seen or come across this

before and Id take any advice on board, trial it and measure its success.

Regardless of body type I believe all our bodies work in a similar manner,

however some may require more or less of certain ingredients for success.

My ph is fine (blood and tissue), postural not a problem, especially as the two

movements I do entail the bench press, chin up and occasional curls.

I think the responses here have been awesome, much appreciated guys. I think my

problem was lack of calories. I was trying to " food combine " and shying from

mixing protein and carbs, virtually eating no carbs, but now Ive been doing so,

just within a day, I feel like the muscles are more " pumped " and solid than they

have ever been before, as if now the surplus nutrition is getting in rather than

being used as a fuel source. This looks very promising and I graciously thank

those who took the time to assist, as without being so considerate Id be lifting

weights, losing motivation and failing to achieve my dream of returning to what

I once was.

Thanks again.

USA

PS= If there are any diet plans out there that anyone could send Id really

appreciate it. I know our body types may be different but Im very in tune with

mine and just like to see what others do. Cheers!

[Guest guest]

Oh, my. Metabolic typing or ph balance for a 6'2 " guy who weighs 152#? I'm

gonna hazard a guess that testing would suggest he needs to put on weight to

build muscle.

I'm going with Rippetoe on this. His age is near the upper limit of the novice

demographic, but his height and weight are right on target. He and his doctors

will know what complications his previous medical condition could present.

He's a novice who needs a novice routine to grow.

I'm seconding the advice to buy, read, and execute Rippetoe's " Starting

Strength " . Most of the book is instruction on how to perform basic barbell

exercises. After six months or so of executing basic barbell exercises in

perfect form while eating like a pig, then he'll know whether or not he has the

genetic makeup of Arnold or , or if he just likes being a bigger, stronger

guy.

At his age, he may end up a little fluffy. Then he can cut some weight to look

good with his shirt off.

, you'll have a ball in the weight room. Lay a good foundation over the

next six months, then move into intermediate training if you want to squeeze out

more gains.

Skip Dallen

Covina, CA USA

Re: Re: Lack of Muscle Growth?

I agree with here. Even with the information given, too little is known

and the variables from person to person are too wide in order to truly give

the appropriate protocol.

It seems the best advice here is for to seek the assistance of a

qualified professional in his area for evaluation and then programming

recommendations based on that evaluation.

Even the most highly qualified professional can do no more than make their

best guess, quantify the program, monitor the program, assess the success or

failure over an established time frame and make appropriate adjustments based on

the follow up eval.

Suggesting food choices and amounts without regard to metabolic typing, or ph

balance could be considered somewhat irresponsible as some food choices can

create more problems than solutions. In addition, with his body type

especially, recommending heavy lifting, while it's the most obvious choice and

generally the best and possibly only way to increase mass, does not take into

account possible physical dysfunction with regard to postural, instability, or

functional problems that could be exacerbated by a heavy lifting protocol.

This is why doctors do not diagnose or prescribe over the phone and neither

should we IMO.

Tom Capobianco NFPT CPT

Cincinnati, Ohio USA

[Guest guest]

My apologies if I misunderstand your first line, but if I did read it correctly,

 I was not aware that tongue in cheek comments were appropriate in this

forum.  The metabolic typing and ph balance testing are simple, quick tests to

run in order to avoid creating a diet plan that may cause digestive issues,

headaches, etc. etc. etc.  They would not be used to determine the mass

building nutritional program, but to avoid creating other potential issues. 

 

The rest of your advice goes on to recommend a program without also having some

physical screenings done with regard to stability issues, postural issues, and

functional movement problems.  Proceeding with a fitness/nutrition program

without doing these things is irresponsible as it can cause the client harm if

you do not discover potential issues with physical dysfunction and nutrition. 

To suggest to somebody to " read a book " , hit the floor, and eat lots more over

the internet is even worse.  Oh my.

 

Tom Capobianco

Cincinnati, Ohio USA

From: Skip Dallen <s.dallen@...>

Subject: Re: Re: Lack of Muscle Growth?

Supertraining

Date: Friday, February 25, 2011, 12:54 AM

 

Oh, my. Metabolic typing or ph balance for a 6'2 " guy who weighs 152#? I'm gonna

hazard a guess that testing would suggest he needs to put on weight to build

muscle.

I'm going with Rippetoe on this. His age is near the upper limit of the novice

demographic, but his height and weight are right on target. He and his doctors

will know what complications his previous medical condition could present.

He's a novice who needs a novice routine to grow.

I'm seconding the advice to buy, read, and execute Rippetoe's " Starting

Strength " . Most of the book is instruction on how to perform basic barbell

exercises. After six months or so of executing basic barbell exercises in

perfect form while eating like a pig, then he'll know whether or not he has the

genetic makeup of Arnold or , or if he just likes being a bigger, stronger

guy.

At his age, he may end up a little fluffy. Then he can cut some weight to look

good with his shirt off.

, you'll have a ball in the weight room. Lay a good foundation over the

next six months, then move into intermediate training if you want to squeeze out

more gains.

Skip Dallen

Covina, CA USA

Re: Re: Lack of Muscle Growth?

I agree with here. Even with the information given, too little is known

and the variables from person to person are too wide in order to truly give

the appropriate protocol.

It seems the best advice here is for to seek the assistance of a

qualified professional in his area for evaluation and then programming

recommendations based on that evaluation.

Even the most highly qualified professional can do no more than make their best

guess, quantify the program, monitor the program, assess the success or failure

over an established time frame and make appropriate adjustments based on the

follow up eval.

Suggesting food choices and amounts without regard to metabolic typing, or ph

balance could be considered somewhat irresponsible as some food choices can

create more problems than solutions. In addition, with his body type especially,

recommending heavy lifting, while it's the most obvious choice and generally the

best and possibly only way to increase mass, does not take into account possible

physical dysfunction with regard to postural, instability, or functional

problems that could be exacerbated by a heavy lifting protocol.

This is why doctors do not diagnose or prescribe over the phone and neither

should we IMO.

Tom Capobianco NFPT CPT

Cincinnati, Ohio USA

[Guest guest]

,

I have to second this.

I'm 6' and 208 (94kg). If I ate and weight trained as you describe, I'd also

weigh 152 (69kg).

5 days a week. My routines constantly vary, and contain some powerlifting,

some body building, some rehab, some of whatever I think I need at the time.

Good luck!

Brett

Draper, UT

On Feb 25, 2011 2:00 AM, " Skip Dallen " <s.dallen@...> wrote:

Oh, my. Metabolic typing or ph balance for a 6'2 " guy who weighs 152#? I'm

gonna hazard a guess that testing would suggest he needs to put on weight to

build muscle.

I'm going with Rippetoe on this. His age is near the upper limit of the

novice demographic, but his height and weight are right on target. He and

his doctors will know what complications his previous medical condition

could present.

He's a novice who needs a novice routine to grow.

I'm seconding the advice to buy, read, and execute Rippetoe's " Starting

Strength " . Most of the book is instruction on how to perform basic barbell

exercises. After six months or so of executing basic barbell exercises in

perfect form while eating like a pig, then he'll know whether or not he has

the genetic makeup of Arnold or , or if he just likes being a bigger,

stronger guy.

At his age, he may end up a little fluffy. Then he can cut some weight to

look good with his shirt off.

, you'll have a ball in the weight room. Lay a good foundation over

the next six months, then move into intermediate training if you want to

squeeze out more gains.

Skip Dallen

Covina, CA USA

Re: Re: Lack of Muscle Growth...

I agree with here. Even with the information given, too little is

known and the variables f...

[Guest guest]

Just my two cents:

I was just reading some of the posts, and i think that the best for you is the

linear progress, have you ever tried the GOMAD?, and oldie but goldie, i'm sure

that is a very basic and simple concept for all the high skilled trainers and

professionals here, but is one of the most effective ways to improve your body

composition, have in mind that YOU gonna be your coach, you must have to learn

how to train. Waste some time and learn things that gonna give you years of

benefits. First read the info in the next link

http://www.wackyhq.com/madcow5x5/geocities/ is one of the best beginner

resources about training theory, it gonna give you all the basics about food,

training, programation, etc then buy the starting strength, then practical

programing, and learn some things about training and progresion.

PD: Sorry if my grammar is not perfect, but english is not my first language...

- is the third, spanish, french, english...

Fabián A. Ibañez Gomez

Santiago, Chile.

[Guest guest]

Brad, Mika, Steve, Minguel, Ralph, Giovanni, , Kirk, Carson, Skip,

Brett and anymore I may have missed.

Thank you for your thoughts on my situation.

I will be adopting these thoughts and monitoring them regularly (and any

concerns that may arise) to gauge their effectiveness or detriment, if their are

concerns I will seek a professional.

But most of all you have added enthusiasm, and I thank you for that.

Regards,

USA

________________________________

From: Brett <maverick4x4@...>

Supertraining

Sent: Fri, 25 February, 2011 11:45:47 PM

Subject: Re: Re: Lack of Muscle Growth?

,

I have to second this.

I'm 6' and 208 (94kg). If I ate and weight trained as you describe, I'd also

weigh 152 (69kg).

5 days a week. My routines constantly vary, and contain some powerlifting,

some body building, some rehab, some of whatever I think I need at the time.

Good luck!

Brett

Draper, UT

[Guest guest]

Not really meant tongue-in-cheek. The intent was sarcasm. The forum moderators

do step in when things get out of hand. A little spirited discussion is not

necessarily frowned on. Check out some of Dr. Siff's old posts if you want

spirited.

I am surprised that thoroughly warming up and doing 3 work sets of 5 reps of

four basic barbell exercises in perfect form three times a week is really rocket

surgery. Or that eating mounds of healthy food and a gallon of milk a day is

nothing but giddy to a 35 year old given permission to eat like a starving

teenager and to put on 50 pounds. I'm not sure that telling that to someone on

the Internet who expresses a desire to put on muscle is really that

irresponsible.

I'm nobody with no credentials. You're the trained expert. I just like to hang

out with people who know more than I. You're right. I'm reluctantly wrong.

And... your sarcasm was lovely. Well done.

Skip Dallen

Covina, CA USA

Re: Re: Lack of Muscle Growth?

I agree with here. Even with the information given, too little is known

and the variables from person to person are too wide in order to truly give

the appropriate protocol.

It seems the best advice here is for to seek the assistance of a

qualified professional in his area for evaluation and then programming

recommendations based on that evaluation.

Even the most highly qualified professional can do no more than make their

best guess, quantify the program, monitor the program, assess the success or

failure over an established time frame and make appropriate adjustments based on

the follow up eval.

Suggesting food choices and amounts without regard to metabolic typing, or ph

balance could be considered somewhat irresponsible as some food choices can

create more problems than solutions. In addition, with his body type especially,

recommending heavy lifting, while it's the most obvious choice and generally the

best and possibly only way to increase mass, does not take into account possible

physical dysfunction with regard to postural, instability, or functional

problems that could be exacerbated by a heavy lifting protocol.

This is why doctors do not diagnose or prescribe over the phone and neither

should we IMO.

Tom Capobianco NFPT CPT

Cincinnati, Ohio USA

[Guest guest]

Skip,

 

I did not see your comment as out of hand necessarily.  It read as if my

recommendation was simply ridiculous.  After 17 years of training, I can assure

you that, especially for someone in thier mid thirties, exposing and correcting

physical dysfunction before implementing a fitness program with a heavy lifting

protocol is important for the reasons I gave.  In addition, with regard to

food, what is healthy for some is not necessarily healthy or effective for

others. 

 

In the neighborhood of 85% of those begin an exercise program fail to achieve

significant results.  Injury and discomfort (physical dysfunction), lack of

education, and improper nutrtion are some of the primary causes.  As I

mentioned, there is a reason doctors don't prescribe medication or treatments

without seeing the patient first.

 

I think it's great that someone can log onto a forum like this and ask questions

and benefit from the experience of those on here.  However, when someone in the

novice category asks a question, we should be careful not to assume that the

obvious answer is always the best answer and we should take the time to educate

the person asking the question with regard to the important issues that must be

addressed before they engage in something as intense as a mass building program.

 

I'm not sure if your last post was continued sarcasm or not (you must be very

good, lol) but I sincerely hope that we can move forward on the same team in the

interest of all of us growing our knowledge base together. 

 

This post is free of all sarcasm and/or tongue in cheek elements : )

 

Tom Capobianco

Cincinnati, Ohio USA

From: Skip Dallen <s.dallen@...>

Subject: Re: Re: Lack of Muscle Growth?

Supertraining

Date: Friday, February 25, 2011, 12:54 AM

Oh, my. Metabolic typing or ph balance for a 6'2 " guy who weighs 152#? I'm gonna

hazard a guess that testing would suggest he needs to put on weight to build

muscle.

I'm going with Rippetoe on this. His age is near the upper limit of the novice

demographic, but his height and weight are right on target. He and his doctors

will know what complications his previous medical condition could present.

He's a novice who needs a novice routine to grow.

I'm seconding the advice to buy, read, and execute Rippetoe's " Starting

Strength " . Most of the book is instruction on how to perform basic barbell

exercises. After six months or so of executing basic barbell exercises in

perfect form while eating like a pig, then he'll know whether or not he has the

genetic makeup of Arnold or , or if he just likes being a bigger, stronger

guy.

At his age, he may end up a little fluffy. Then he can cut some weight to look

good with his shirt off.

, you'll have a ball in the weight room. Lay a good foundation over the

next six months, then move into intermediate training if you want to squeeze out

more gains.

Skip Dallen

Covina, CA USA

Re: Re: Lack of Muscle Growth?

I agree with here. Even with the information given, too little is known

and the variables from person to person are too wide in order to truly give

the appropriate protocol.

It seems the best advice here is for to seek the assistance of a

qualified professional in his area for evaluation and then programming

recommendations based on that evaluation.

Even the most highly qualified professional can do no more than make their best

guess, quantify the program, monitor the program, assess the success or failure

over an established time frame and make appropriate adjustments based on the

follow up eval.

Suggesting food choices and amounts without regard to metabolic typing, or ph

balance could be considered somewhat irresponsible as some food choices can

create more problems than solutions. In addition, with his body type especially,

recommending heavy lifting, while it's the most obvious choice and generally the

best and possibly only way to increase mass, does not take into account possible

physical dysfunction with regard to postural, instability, or functional

problems that could be exacerbated by a heavy lifting protocol.

This is why doctors do not diagnose or prescribe over the phone and neither

should we IMO.

Tom Capobianco NFPT CPT

Cincinnati, Ohio USA

[Guest guest]

I'm with you, Skip. If a novice trainee wants to put on size, they need to eat

more and lift heavier. It's not rocket surgery, as you said. I think this

assessment mentality has gotten way out of hand in our industry. Should he find

someone to make sure he is doing the movements correctly? Absolutely. I think

it's pretty obvious that he's simply not eating enough, and analyzing his blood

pH, etc. is not likely to make much of a difference. Yes, if he has some known

allergies or foods that give him trouble, he should avoid them. But Tom, what do

you really expect to come of all that? He finds out his bloodwork isn't perfect.

So does that mean take however long is necessary to correct that, along with a

ton of " functional " or " corrective " training to get him right? Again, if he has

issues that he knows are keeping him back (injuries, etc.) then by all means, he

needs to get checked out. But to say he needs to go through a ton of other hoops

before joining in performing a program and exercises that have been used by

countless others (probably many with worse genetics or problems than he) is a

bit outrageous, in my opinion.

Brock LegginsNorwalk, IA

[Guest guest]

Nice. Madcow's original web site was closed. Glad to see someone rescued it

online. Thanks for passing on the link.

Skip Dallen

Covina, CA USA

Re: Lack of Muscle Growth?

Just my two cents:

I was just reading some of the posts, and i think that the best for you is the

linear progress, have you ever tried the GOMAD?, and oldie but goldie, i'm sure

that is a very basic and simple concept for all the high skilled trainers and

professionals here, but is one of the most effective ways to improve your body

composition, have in mind that YOU gonna be your coach, you must have to learn

how to train. Waste some time and learn things that gonna give you years of

benefits. First read the info in the next link

http://www.wackyhq.com/madcow5x5/geocities/ is one of the best beginner

resources about training theory, it gonna give you all the basics about food,

training, programation, etc then buy the starting strength, then practical

programing, and learn some things about training and progresion.

PD: Sorry if my grammar is not perfect, but english is not my first

language... - is the third, spanish, french, english...

Fabián A. Ibañez Gomez

Santiago, Chile.