whats going wrong!!

poobum

hey guys im having a serious weight problem! at the mo i need to gain at least 1 stone by christmas preferably 1.5 st! but i cant put on weight! i take about 3-4 protein shakes a day eat about 6 or 7 meals a day! i eat loads of complex carbs loads of cheese ham etc...i do regular weights(about 4 sessions a week minimum) plus up to 4 days i have training for rugby on top of my weights, my bodyfat is around 12 at the mo(varies between 11.1 and 12.4) whats is it dat im doing wrong? like im doing high weights low reps about 4 sets on average...pushing to my max etc... what isnt working? i need the bulk! im not a prop! i have my strength just need some weight! any help seriously thankful for!!

joc_06

google "milk" and "20 rep squat method"
Its old school but it works.
Drink 1 gallon full fat a day and watch yourself grow. Its that simple

poobum

yeh i drink about 2 litres of milk a day...not sure how many litres in a gallon! but its lowfat or super milk! so switch to full fat....ok? and i searcehed the 20 rep squat.....it sounds disgusting! http://www.bodybuilding.com/fun/cyberpump24.htm
only thing i wasnt sure about(hope u can clear this up for me) is, is it only 1 set?and what percentage of my 1rm should i lift? like my 1rm is 150(or was last i checked i been injured for the last while so havent checked in a while) so should i do this with 120? 100? what on the bar?
and thanks for pointing this technique out to me!

joc_06

bulkingup.moonfruit.com
150% of BW as a minimum
4 litres full fat milk
1 set.
You'll die after it

BrianD3

Well poobum, you are 17 so your body is still growing and changing, this will probably increase your BMR. So even though you are taking in loads of calories, it may not be enough for you to pack on more muscle mass. If thisis the case then you need to eat even more.

Also, lots of rest is essential. I think this is something that many weight trainers neglect and you might be too. My advice to you is try to get an extra hours sleep per night and don't stay up too late on weekend nights.

Finally, you could maybe add some variety to your weights routine i.e. add some heavy compound/explosive movements that you haven't done before, switch things around etc. If you can list out the exercises that you do at the moment we'll be able to suggest some new ones for you.

poobum

sleep? well i amnt a great sleeper ill admit...often only get about 6-7 hours a night...could this be a big cause?

Boru.

Yeah. Not sleeping enough is a major cause of not only stunted gains, but injury as well.

One report from the Annual International Medical Journal, issue no 142, 2005, states that lack of sleep contributes to weight gain, heart disease, stroke, accidents, and decreased performance! Inadequate or poor quality sleep throws off the bodys delicate hormone control system.

Also few people seem to realise that your muscles grow when your resting and sleeping not when your actually in the gym.

The more you sleep, the better your results! (Well, to a point..... )

Transform

Take a week off training you may be over trained!

Also you are still very young so your body takes time to fill out.

20 rep squats are king - personally got up to 250lbs over the course of two years at 6'2" and 187lbs or 85kg. Hardgainer style and it develops great determination (remember to pause at the top after every 3-5 reps)

poobum

thanks every1! ill start this early next week(id start tomorrow but iv a match on saturday dat i cant be sore for) ill try post my results! ty!