You have tried everything n the book to add some size to your frame, and it seems absolutely nothing is working. You’ve lifting heavier. You’ve eaten more food. You’ve stuffed yourself and tried living in the gym. Nothing is changing, however. You’re just not getting bigger. You look and feel the same as you have forever. Your metabolism must simply be too high. You’re destined to endure a lifetime with a skinny “twink” swimmer’s physique, right?
Not so fast. The gift you are disparaging, the fast metabolism, will be your best friend once you learn to make gains, grow, and decide to go on a real diet! Like David Henry and Dexter Jackson before you, the high metabolism will mean you can enjoy a ripped six-pack for most of your off-season, as you add muscle to the frame. But that is the hard part – learning what actions you must consistently take in order to add muscle to your frame.
Your first major step should be to develop some consistency. There’s a good chance you have been conducting some tasks which are going to be good for making weight gains – you just haven’t been doing them long enough. By bouncing from training protocol to protocol, meal plan to meal plan, you haven’t given your body nearly enough time to see if certain processes even work. Whatever training and diet plan you decide on, you should stick with it for 8 weeks to determine if it works. Gaining weight is a marathon, not a sprint!
Tackle your diet first. You’re obviously not eating enough calories. Start by dividing your daily diet into six meals. Each day you should be defining each meal a little more clearly. Over a period of weeks, you’ll get into a routine where the six meals are automatic. Now that they’re spaced out and written in stone, are the gains coming more steadily? If not, you can now begin adding fruit, bagels, and other dense carbohydrate foods to each meal until the weight gains start to show up!
From there, let’s look at your training. How much cardio are you currently using, and at what intensity! If you’ve “only” been using 4 sessions of high-intensity (or Max-OT) cardio each week, then we just might have gotten to the bottom of this mystery as to why you cannot make any gains! The key to using cardiovascular exercise successfully in your mass-building protocol is to keep the session short and of a lower intensity. Try using three sessions per week of 15 to 20 minutes, of only brisk walking! You won’t burn up any muscle, but you’ll still give your metabolism a boost to keep your appetite growing.
How is your weight training coming along? Of course, you have probably been using heavy compound movements such as bench press, rowing, deadlifts and squats to make gains. But how long have you been waiting between sets? Bump up your rest time between sets to 3 minutes per set. This might mean you’ll be in the gym for an ungodly 90 minutes per day, but you’ll be way stronger on each set than you ever have before! Lifting more weight means you will improve your likelihood of growing new muscle – and the new calories you are consuming will be a major part of that!
source:www.getanabolics.com
