4 months training, 0 pounds gain...

**themoreyouknow** · 08-08-2011, 10:22 AM

I would def up the volume on your training routine. less reps seems to work better once you have a solid base to work on. But higher volume, high reps works well for starters...imo. Aim for 10-12 reps and 4 sets. I do 10 exercises for 5 sets of 10 reps for each muscle..with short rest. Its worked wonders for me...but then again everyone is different. Just keep switching up your diet and routine until you find something that works for YOU. and THEN hop on gear =D

**AstheticKing** · 08-08-2011, 05:06 PM

foodadrol

**cb714** · 08-08-2011, 05:30 PM

You need to work on your lifting routine at the gym first of all... second most of your protein should come from food, not shakes. Shakes should not be a meal but instead should add to the meal. Lay off the weight gainers, those are garbage. What's important is your calorie, protein and carb count. You can be eating all day long but if the foods you are eating don't meet the numbers you need then you need to eat more. I eat 5 times a day and rack up about 4000-5000 calories. It really depends on what you eat. BTW I usually just take one protein shake with 2 scoops after my workouts. On occasion I'll add some protein to my fruit/milk shake in the mornings if I wake up really hungry but that's not always. I still eat a whole breakfast on top of the shake in the morning.

eat eat eat bro and change up your routine at the gym. If you're just trying to bulk, do heavy sets and try sticking to compound exercises for the moment until you get to the size you want and then focus on individual muscles. Everyone is different bro and what works for me may not work for you as far as lifting goes but I've seen a lot of small guys bulk up pretty quick by sticking to compound exercises at first.

With all that said, you should not be even considering steroids right now. Train hard for a good two years and let your body develop some more. If you start now chances are you will injure yourself and then you cant lift at all. You got a lot of room to grow. Best of luck to you bro.

**AstheticKing** · 08-08-2011, 08:28 PM

ummm....yeah

**yearightbuddy** · 08-09-2011, 01:32 PM

There is alot of broscience in this thread so ima cut it to you straight.

Your eating habits are sh!t.
Does not matter what ur training looks like, CALORIES IN = CALORIES OUT.

U eat less then my lil brother and hes 11.

Stop being a pussball and get urself 4000K cals with at least 200g of protein every day.
do this for just 1 week and comback and tell me u didnt grow and i will personaly pay for ur food(not srs).

go to mcdonaldds everyday if u want just get atleast 4000k cals in and 200g of protein. Protein is protein.

even if u are on test e 10000 a week, if you arent getting the amount of cals and protein in u wont gain a pound.

so comeback when ur atleast 160

**408gt91** · 08-09-2011, 02:59 PM

Originally Posted by AstheticKing

foodadrol

Hahaha!!! Pastalone steakonoate lol!!

**alex2399** · 08-16-2011, 07:49 PM

Originally Posted by lovbyts

Hell I make 100K+ and money is still a problem for me. It's never enough.

I agree with you and everyone else, you need to eat. Dont stuff yourself. Learn to eat constantly. Learn to never eat carbs and fats together. Eat real food, shakes dont count except for quick recovery after working out. Lots of chicken, lean meats etc.

yeah well it always depend what you do with your $$$... no fats and carbs together? i always liked to put oil in my cereal :'-(

**alex2399** · 08-16-2011, 07:56 PM

after reading all this i think my cycle will be:

chickenanadrol: 500g per day
mcdoandrobol 1000g per day

i should gain a good 20-25 pound of not-so-lean muscle mass after 12 weeks.

suggestions for PCT?

**alex2399** · 08-16-2011, 07:58 PM

Originally Posted by 408gt91

Hahaha!!! Pastalone steakonoate lol!!

do you have a good source for this?

**alex2399** · 08-16-2011, 08:08 PM

Originally Posted by baseline_9

U need to eat if you want to grow.... Make some of thos changes and watch the scale....

How tall are you?

i'm 5' 8"

**TheClinch** · 08-16-2011, 08:44 PM

You can do it! :-)

**alex2399** · 08-16-2011, 10:27 PM

Originally Posted by TheClinch

You can do it! :-)

yeah! in a couple months i'll bench a ford fiesta and squat a small house!

**funkymonk** · 08-16-2011, 11:59 PM

Report back with your incoming gains.

**cro** · 08-17-2011, 04:34 AM

you need to eat alot more than this. go to diet section .you need to get diet right before cycle.

Originally Posted by alex2399

Shoulders:

Barbell Press 3 sets 6-8 reps
Dumbbell Lateral Raises 3 set 6-8 reps
Power Training:
Heavy Upright Rows, 3 sets of 10,6, 4 reps to failure

Arms:

Standing Barbell Curls 3 sets 6-8 reps
Seated Dumbbell Curls 3 sets 6-8 reps
Close-Grip Press 3 sets 6-8 reps
Standing Triceps Extensions with Barbell 3 sets 6-8 reps

legs:

Squats 5 set 10-12 reps
leg press 4 sets 8-10 reps

lower back:

Power Training
Deadlifts, 3 sets of 10,6,4 reps to failure

Abs:

5 sets of crunch

Chest:

bench press 4 sets 6-8 reps
flys 4 sets 6-8 reps

back:

50 pull ups
bent over rows 3 sets 6-8 reps

each body part 2 times a week except the abs witch i train 4 times a week

**ghettoboyd** · 08-17-2011, 05:00 AM

Originally Posted by yearightbuddy

There is alot of broscience in this thread so ima cut it to you straight.

Your eating habits are sh!t.
Does not matter what ur training looks like, CALORIES IN = CALORIES OUT.

U eat less then my lil brother and hes 11.

Stop being a pussball and get urself 4000K cals with at least 200g of protein every day.
do this for just 1 week and comback and tell me u didnt grow and i will personaly pay for ur food(not srs).

go to mcdonaldds everyday if u want just get atleast 4000k cals in and 200g of protein. Protein is protein.

even if u are on test e 10000 a week, if you arent getting the amount of cals and protein in u wont gain a pound.

so comeback when ur atleast 160

where exactly is the "broscience" in this thread man?... there are a lot of peeps here(not everyone mind you) with real world experiance giving proper advise for the op's situation and you come on here with a wopping 36 posts and lay down the law like your some kind of specialist in this matter parroting what alot of peeps have already said...wtf?..