exercise with no supplements

[pico 10+ year member]

alright now i've been working out for about 5 months now and i have increased my strength i dont seem to be gaining any mass. i rep 210 on the bench and curl 40 with dumbells. ive been lifting with a friend of mine and he seems to be getting bigger and though he is not much stronger than me his arms are twice mine. i was wonderin if anyone had any ideas on how to gain mass without the use of any supplements.

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[Ignatowski 5,000+ posts]

alright now i've been working out for about 5 months now and i have increased my strength i dont seem to be gaining any mass. i rep 210 on the bench and curl 40 with dumbells. ive been lifting with a friend of mine and he seems to be getting bigger and though he is not much stronger than me his arms are twice mine. i was wonderin if anyone had any ideas on how to gain mass without the use of any supplements.

change your eating habits,talk to some trainers

I am pretty sure you have to eat 5-6 small meals a day while

in training

 

[FoxPro5 5,000+ posts]

Go to www.healthexcel.com ---> Education and Training ----> Excellence in Athletics.

The only way to achieve hypertrophy (hyper=more, tropo=nutrition) or mucle growth is to give your body the OPPORTUNITY to grow through your exercise program by feeding it CORRECTLY.

Most supplements are a compete waste of your time and $$$ and will eventually leave you depleated of energy, tired and weak!!

Learn your Metabolic Type so that you can give your body the fuel it needs to support additional tissue growth. NO diet is best for everyone, you need to figure out which one is best for YOU!!

Any questions, PM me.....I only charge a small fee //content.invisioncic.com/y282845/emoticons/wink.gif.608e3ea05f1a9f98611af0861652f8fb.gif

Good luck!

John

 

[LIGHTBEING 10+ year member]

Increase your protein intake. I just started exercising again, while I'm not really trying to build mass, I more need to lose weight and tone up. I noticed that my arms and shoulders are getting bigger. I eat alot of Lean meats now with tons of protein. When I snack on something I make sure it has protein in it. I also make a shake in the morning and a shake at night after I work out. It's a Whey Protein shake. I guess you would consider the shake a suppliment but you can get all natural pure whey protein powder. It's the protein in cow's milk if you didn't already know. I was reading The Abs Diet and it says that you should intake about 1 gram of protein per lb of body weight. For example, I weigh 200 pounds so I try to get 200 grams of protein in me per day. Which would be rediculously hard without the Whey protein shake.

 

[tRiGgEr 5,000+ posts]

Protein + keep upping your weight. You can't gain muscle with out the right fuel and exercise.

If you keep lifting the same weight, you're just maintaining.