Strength gains, but not much mass gains.

[iB CoMpL3XiTy]

Hey guys,

I seem to be asking for help a lot recently as I'm trying new things, and one of those things is lifting weights and trying to gain some upper body mass/size.

I have a bench press, rack, pull up bar, dumbbells and bar bell + weights at home.
I work out twice a week (Monday and Thursday) as I've read working the same muscle groups twice a week is best.

My routine is like this:

Stretches/warm up

Decline bench press: 3 sets of 8 reps - one minute rest inbetween - 35KG
Incline bench press: 3 sets of 8 reps - one minute rest inbetween - 35KG
Preacher curls with dumbbells 4 sets of 6 reps per arm - one minute rest inbetween - ~15KG
Dumbbell Skull Crusher: 4 sets of 6 reps - one minute rest inbetween - 12KG
Triangle/Diamond pushups: 3 sets of as many as I can manage, usually about 12-15 per set.
Open grip and closed pullups, feeling pretty knackered by this point so can't manage many

My diet isn't the best but I do cook all my meals from scratch (no takeaways or ready meals) and I try not to eat too much chocolate/crisps/crap...
I get a lot of my calories from snacking on various nuts and seeds. I'm probably not getting enough protein, I would say on average about 100 grams/day.

I weigh just under 10st and I'm 5'8"/5'.9" and am 23 Y/o

I've been doing my routine now for 2 1/2 months and I've literally doubled the weight I lift (don't laugh, everyone has to start somewhere ) whilst keeping good form but I've only noticed a marginal mass increase in my biceps/triceps/shoulders/chest...

Maybe it's too early to be seeing any really significant changes but I thought I'd see what other peoples opinions are.

Thanks for any tips/advice

EDIT: forgot to add that I am gaining weight, about 1lb per week and I'm eating about 3000 calories/day.

 

[Jonny69]

Just an observation, but you're only working your upper body muscles which are smaller and lighter than say your legs and glutes, so you can't expect enormous weight gains if you're maintaining skinny legs

 

[tom_e]

That's a terrible routine for a start.

 

[mrthingyx]

Nailed by Jonny69...

- No legs;
- No real compound movements;
- No core work.

The only stuff you are doing is working some piddly small muscles, including:

- Pecs...
- Triceps...
- Biceps...
- Maybe some delts...
- Maybe some lats and other ancilliary muscles.

You are missing out on some long and potentially huge muscles (everything legs/glutes, lats, traps, spinal erectors...) that will always limit your weight gain and ability to actually lift anything.

Bottom line? Your routine is pretty abysmal for what you're trying to achieve. Have a read of the GymRats OP for some hints/tips.

 

[iB CoMpL3XiTy]

Just an observation, but you're only working your upper body muscles which are smaller and lighter than say your legs and glutes, so you can't expect enormous weight gains if you're maintaining skinny legs

Just to be clear, my goal is to gain size/mass in my upper body, I'm quite happy (for now) with my legs (been a keen cyclist for along time)

That's a terrible routine for a start.

I found the routine online that suggested various exercises for your upper body, trouble is as I'm a complete beginner I don't know what is good and what is terrible, everyone seems to have different idea's.

Anyway please suggest any changes you would make, thanks.

 

[mrthingyx]

Just to be clear, my goal is to gain size/mass in my upper body, I'm quite happy (for now) with my legs (been a keen cyclist for along time)


I found the routine online that suggested various exercises for your upper body, trouble is as I'm a complete beginner I don't know what is good and what is terrible, everyone seems to have different idea's.

Anyway please suggest any changes you would make, thanks. :

Whilst the is fine, being a keen cyclist just makes you a capable cyclist.

As you are a complete beginner, why don't you listen to what you are being told?

 

[tom_e]

I found the routine online that suggested various exercises for your upper body, trouble is as I'm a complete beginner I don't know what is good and what is terrible, everyone seems to have different idea's.

Anyway please suggest any changes you would make, thanks.

I've highlighted your issue, as mrthingyx has said you're missing most of the major muscles. Have a read of this http://forums.overclockers.co.uk/showpost.php?p=23468478&postcount=2

And again don't fall into the "I cycle so I don't need to work my legs trap"

 

[grudas]

Just to be clear, my goal is to gain size/mass in my upper body, I'm quite happy (for now) with my legs (been a keen cyclist for along time)

Said the same thing.. trust me ITS BS train your legs and do it properly or go away and stop wasting time with upper body only routine.

 

[uv]

forgot to add that I am gaining weight, about 1lb per week and I'm eating about 3000 calories/day.

Then you need to cut back the calories. You're not gaining 1lb/week muscle, so you're also gaining fat. Lower the calories a smidge

Your lean gains are likely to be between 0.2 and 0.3 lb/week, meaning that you're gaining 0.7lb/week fat. That's an excess of 2450 calories per week, so you need to cut by 350 kcal per day to 2650.

 

[iB CoMpL3XiTy]

Whilst the is fine, being a keen cyclist just makes you a capable cyclist.

As you are a complete beginner, why don't you listen to what you are being told?

Ok, all I meant was that I'm happy with the way my legs look.

So for someone that is only interested in building their upper body would you still recommend they exercise their legs?
If the answer is "yes" then can you explain why, that's a genuine question, I'm not trying to be a ****

I've highlighted your issue, as mrthingyx has said you're missing most of the major muscles. Have a read of this http://forums.overclockers.co.uk/showpost.php?p=23468478&postcount=2

And again don't fall into the "I cycle so I don't need to work my legs trap"

Ok thanks I'll have a read (and perhaps that'll answer the question I asked mrthingyx)

Said the same thing.. trust me ITS BS train your legs and do it properly or go away and stop wasting time with upper body only routine.

Lol ok

 

[iB CoMpL3XiTy]

Then you need to cut back the calories. You're not gaining 1lb/week muscle, so you're also gaining fat. Lower the calories a smidge

Your lean gains are likely to be between 0.2 and 0.3 lb/week, meaning that you're gaining 0.7lb/week fat. That's an excess of 2450 calories per week, so you need to cut by 350 kcal per day to 2650.

Yeah your right, I'll cut back the calories slightly, I have noticed some fat gains around my mid section.
I'm going to try and add more protein too, apparently 1g/lb is about right.

 

[mrthingyx]

There is one main reason:

Lifting across the whole of your body makes you stronger, meaning you can lift heavier stuff without injuring yourself, and get bigger, faster.

For instance... a stronger back will help you bench more; stronger legs will help you actually lift stuff without relying on flexing/extending your spine; stronger core will help you keep your self stable whilst you go for an overhead tricep extension/whatever. Stronger legs/glutes/back are made with deadlifts, that will build your traps and shoulders. I don't see what is not to like, here?

And then there's the small fact that you will look good, as opposed to looking like a guy that doesn't know what he's doing who has just gone to the gym to do arms and chest. Believe me: there is quite a difference... and one will make you admired by all, the other will make you admired by your mates that don't lift.

It is perfectly possible to do a Hugh Jackman and get pretty big up top whilst completely forgetting the biggest, strongest and most awesome muscles in your body, but you will look daft.

If you are so utterly determine to "just do upper body" that you will neglect what actually makes you strong, then fine: I will leave you to your devices. PROVIDED you read the linked thread to get a better routine, because you're current one really is bad.

 

[iB CoMpL3XiTy]

There is one main reason:

Lifting across the whole of your body makes you stronger, meaning you can lift heavier stuff without injuring yourself, and get bigger, faster.

For instance... a stronger back will help you bench more; stronger legs will help you actually lift stuff without relying on flexing/extending your spine; stronger core will help you keep your self stable whilst you go for an overhead tricep extension/whatever. Stronger legs/glutes/back are made with deadlifts, that will build your traps and shoulders. I don't see what is not to like, here?

And then there's the small fact that you will look good, as opposed to looking like a guy that doesn't know what he's doing who has just gone to the gym to do arms and chest. Believe me: there is quite a difference... and one will make you admired by all, the other will make you admired by your mates that don't lift.

It is perfectly possible to do a Hugh Jackman and get pretty big up top whilst completely forgetting the biggest, strongest and most awesome muscles in your body, but you will look daft.

If you are so utterly determine to "just do upper body" that you will neglect what actually makes you strong, then fine: I will leave you to your devices. PROVIDED you read the linked thread to get a better routine, because you're current one really is bad.

Ok, that makes sense, thanks for explaining.

I'm not set in my ways or anything, I'm quite happy to learn and adapt and to that end I'll take up Steedie's routine and see how I go

Anyway I think everyone's got alittle side tracked with "omg your not doing legs, noob", my original question was basically, should I be seeing size/mass gains after 2 1/2 months training?

Thanks.

 

[mrthingyx]

Maybe it's too early to be seeing any really significant changes but I thought I'd see what other peoples opinions are.

Thanks for any tips/advice

Just to be picky, I have highlighted the bits where you ask questions...

There is a reason most lifters (as in those that lift) get twitchy about seeing routines without legs... have a look at the Bodybuilder Pictures thread, and you'll see that the biggest-looking guys all demolish their whole body with a surprisingly similar set of exercises.

 

[FrenchTart]

Ok, that makes sense, thanks for explaining.

I'm not set in my ways or anything, I'm quite happy to learn and adapt and to that end I'll take up Steedie's routine and see how I go

Anyway I think everyone's got alittle side tracked with "omg your not doing legs, noob", my original question was basically, should I be seeing size/mass gains after 2 1/2 months training?

Thanks.

You should be seeing some gains but you will see more gains with a superior routine and a good diet (I'm not saying your current diet is bad). Also, you may find that once you change routines your kcal intake will need to be readjusted back up once more.

People have been a bit blunt but that's because many people that ask for help then stubbornly refuse to admit that they might be wrong

 

[iB CoMpL3XiTy]

Just to be picky, I have highlighted the bits where you ask questions...

There is a reason most lifters (as in those that lift) get twitchy about seeing routines without legs... have a look at the Bodybuilder Pictures thread, and you'll see that the biggest-looking guys all demolish their whole body with a surprisingly similar set of exercises.

Yep that's true, no doubt. However it's also true that there are some guys out there that have muscular upper bodies along with chicken legs (not a good look, but it seems to be perfectly possible)

You should be seeing some gains but you will see more gains with a superior routine and a good diet (I'm not saying your current diet is bad). Also, you may find that once you change routines your kcal intake will need to be readjusted back up once more.

People have been a bit blunt but that's because many people that ask for help then stubbornly refuse to admit that they might be wrong

Ok, well hopefully in a few more months and with my new routine I be seeing more gains.

About my diet, maybe I should go completely vegan and just basically eat banana's.

I don't mind people being blunt aslong as they can educate me as to what I'm doing wrong/what I should be doing.

Cheers.

 

[FrenchTart]

Ok, well hopefully in a few more months and with my new routine I be seeing more gains.

About my diet, maybe I should go completely vegan and just basically eat banana's.

I don't mind people being blunt aslong as they can educate me as to what I'm doing wrong/what I should be doing.

Cheers.

I guess you've ran into the lol-tastic Nate thread. Good example of how to be an idiot online

Good luck with the new routine

 

[iB CoMpL3XiTy]

I guess you've ran into the lol-tastic Nate thread. Good example of how to be an idiot online

Good luck with the new routine

Lol yeah, made me laugh abit too loud at work that one

Thanks for your help.


Oh one more thing I've read/heard conflicting opinions on is whether or not I should be going to failure or not.

So should I be ?

At the moment I've been stopping just before failure, for example I could probably squeeze out one more rep but the form would probably suffer...

 

[FrenchTart]

Lol yeah, made me laugh abit too loud at work that one

Thanks for your help.


Oh one more thing I've read/heard conflicting opinions on is whether or not I should be going to failure or not.

So should I be ?

At the moment I've been stopping just before failure, for example I could probably squeeze out one more rep but the form would probably suffer...

Others might be able to advise you better but I personally would say that form matters above all else - especially if you are doing compound exercises that could injure you if you mess it up.

 

[icecold]

I'd much rather see lifters leave 1 or 2 good form reps in the tank and keep strict rest times.