Muscle Building Troubles...

[in_love_with_liszt]

Hey I have been working out lifting weights and can bench 155, and only curl like 50 lbs (preacher curl). Well I'm a naturally very thin person, probabally due to my 6' height and metablosm. Well I'm just curious, it sounds like some of you spend time at the gym so I was wondering what I could do to build muscle more efficiently, as of now I'm not progressing very well. Is there something special that a thin person should do if they want to build muscle (and no I'm not talking steriods)? Am I destined to be string bean forever? Any help or insight anyone can offer will be greatly appreciated.  

[xvimbi]

That is really something you should ask a trainer.

In any case, if you don't want to make a living out of weight lifting and you are not in desperate need to impress some lovely lady with your biceps, go about it slowly and consciously.

How long have you been doing this? Are you still getting sore? How often do you work out? What exercises do you do? What do you mean with "not progressing very well"?

A good regime that works for me is cardiovascular work-out on Monday through Friday, lower body on Mondays and Thursdays, upper body on Tuesdays and Fridays. Increase weight very gradually. It took me about two months to noticeably "see" results. About three months later, I hit a plateau. I can't improve a whole lot without changing my lifestyle (nutrition, work-out regime), which I am not going to do  

[bernhard]

I agree with xvimbi. There are to many variables and this really needs a coach/personal trainer to guide you (pretty much like most people need a teacher to sort out their piano studies).

Professional bodybuilders who create monstrous physiques always do so with steroids. Without steroids you just are not a match for what these guys achieve. They also eat a high protein diet – besides exercising a lot (correctly). Personally I do not see the point. And I am very much against the use of steroids.

Far more important is to be fit and flexible (a lot of body builders is surprisingly unfit and terribly stiff). For general fitness you need regular aerobic exercise. For flexibility you need regular stretching. For strength and muscle you need anaerobic exercise. The only way to build muscle is to force it beyond its present limits. Hence the use of ever icreasing weights (or ever increasing repetitions). This tears the muscle. The muscle repairs itself and in the process gets bigger. So it is very important to leave 36 hours in between sections in which you exercise a specific muscle/sets of muscles (it takes 36 hours for the muscle to repair itself). Hence xvimbi workout pattern is well thought out.

Before the 60s people did not have this information, they would train the same muscles everyday, sometimes twice a day. There was no time for the muscle to repair itself and grow. Injuries were very frequent. If you compare the size of Mr .Universes in the 50s and the 70s you will see a huge difference (partly due to a correct understanding of muscle physiology, partly due to the discovery of steroids).

In any case, I suggest you take up yoga instead. The ladies will be far more impressed if you can do a handstand in the lotus position than if you have pectorals bigger than theirs. (They will immediately think kama sutra). Besides the only size that really matters to them is the size of your bank account.

Here is a very good reference:

Edward J. Jackowski – “Hold it! You’re exercising wrong”(Fireside)

Best wishes,
Bernhard.

[dj]

goodness, bernhard, are you this excessively knowledgable about everything? i thought maybe u were only a genius about piano stuff.....guess i was wrong!......and yes a high-protein diet should help with putting on some weight.

[janice]

I've started changing my workout routine.  Instead of 2 or 3 sets of 15 repetitions, try this: ultra-slow repetitions.  You will need to decrease the weight one notch (probably) and do like only one set of 15 reps.  Oh man, I literally shake when I do it.  But I saw on tv that it helps build muscle.  So hey, that's my new exercise regime!  When I say ultra-slow, it is ultra-slow!!  Try it!!

[Tash]

oh go being a pole i am one too and it's so damn annoying i can't wait til i get pregnant and hopefully gain some weight (not planning on making that anytime soon though!) i don't know how to build up muscle. i did pilates for a number of years by forceage of my mother and the only type of muscle i have are my abs which are actually quite impressive i have no idea how! but yeah it will take time to build them up, but do it consistantly and properly (doing it properly is probably a really good thing or otherwise you'll probably just screw your body up...obviously) and you will probably get some results, but don't go overboard cos then you'll end up looking like geri halliwell or something and be a stick with muscles and it just looks wrong.

go the string beans!!

[in_love_with_liszt]

Haha thanks guys, you're insight has shed new light on this. Well I never wanted to be Mr. Universe or impress anyone, but simply work up a nice public appearance and be able to feel better about myself, so all of this has helped me see what I need to do to reach that goal. Heh I love what you said Tash, I hope you don't mind me stealing it for a moment-

"Go string beans!"  

[bernhard]

goodness, bernhard, are you this excessively knowledgable about everything? i thought maybe u were only a genius about piano stuff.....guess i was wrong!......and yes a high-protein diet should help with putting on some weight.

I read a lot of Reader's Digest.

[jbmajor]

If you want to build muscle, you have to eat A LOT.  Complex carbs, such as rice, pasta, potatoes, whole grain bread, etc, plus good natural sources of protein(eggs, chicken, turkey, tuna), as well as whey protein powder supplements are good.  
It is also important to realize that you need optimal rest after a workout, and time for recovery; ie you can't go to the gym 7 days a week and expect your body to grow much(unless you take steriods).  Likewise, you can't do massive amounts of cardio and expect to gain muscle.  Keep cardio to 3-4 days a week, no more than half-hour.  And try to keep your workouts 4-5 days a week, for about an hour each day, rotating body parts trained.  

Go to this site and look at the training/food boards:

www.elitefitness.com