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Anonymous
Dear /fit/,
I do several dozen pullups every day, drop to do 20 pushups every time I think about it, and lift weights while I sit on my ass and watch TV. My diet consists mainly of tuna and chicken, with an intake of over 3000 calories every day. I have been doing this for over a year now.

Despite this, I cannot gain mass - I have been curling 20's for the past five months, my abs do not improve in any way, and my ribcage is still very clearly visible. If I do a few jumping jacks, I can see a little spot in my chest move up and down with my heartbeat.

What the fuck is wrong with me, /fit/?
Pic related. It is my stomach.
>> Anonymous
Squat, deadlift, bench, continue doing pull-ups and push-ups. Curling does shit, your abs won't improve because of your 3000 calorie intake, and you're doing your workout while sitting on your ass watching TV. What do you expect?
>> Anonymous
Unless you have a squat rack in the same room as your TV, you're doinitwrong.

Here is the prescription:

1. Start doing heavy compound exercises - squats, bench presses deadlifts. Increase the weight you lift as frequently as you can. Google 'Starting Strength' for the best beginner's program of this type.

2. Cut down on the high rep stuff - it is good for conditioning, but does not make you bigger. Save your energy for lifting heavy weight for now.

3. Eat more carbs and fat. These support muscle growth. Healthy fats (i.e. olive oil, nuts) are best, but 'unhealthy' ones like milkfat will be helpful too. They won't make you get fat or have a heart attack. The author of the aforementioned 'Starting Strength' suggests that trainees drink a gallon of whole milk every day. Apparently it works.


My question to you: Why didn't you start doing something else after a few months when you didn't see any improvements from your current regimen?
>> ROIDRAGE against the machine
you're also working out every day. People who workout to failure every day get shit for gains.
>> Anonymous
>>159442
> your abs won't improve because of your 3000 calorie intake
I think you mean to say that my abs are covered by fat, which my calorie intake isn't helping. I don't think there's enough fat on my body for that.

>and you're doing your workout while sitting on your ass watching TV.
Only when working arms with dumbbells. What the fuck else should I do while I work out? Sit on my ass somewhere else, doing the exact same thing without the TV?

>Squat
This should be considered a meme by now.
>> Anonymous
>>159444
>Cut down on the high rep stuff
I can only do 3 sets of 12 with 20's. Is this high rep? Should I change to 30's, and lift until failure?
>> Anonymous
>>159457

You are acting like a troll. You should NOT BE CURLING AT ALL. You can either follow my advice, or keep being a weak skinny little fucker who gets dumped in trash cans. Squats are NOT a meme, they are the BEST muscle-building exercise in the world.
>> Anonymous
Aim for a weight that you can only lift 5-8 times for 3 sets
>> Anonymous
>>159450
>What the fuck else should I do while I work out?

Working out is the ONLY thing you should do while you work out, because you need to be working hard enough that you are INCAPABLE of doing anything else at the same time, pussyfag.
>> Anonymous
>>159436
I will repost this for your benefit. Lift a weight and see what the absolute max you could lift one time only is. This is your one rep max, or 100%. Lifting below 50%-60% of this will do almost nothing. 50%-70% will create lean, toned muscle (sarcoplasmic tears), and 70%+ will create mass (myofibrillar tears).

An easy way to tell what a weight is in reference to your one rep max is to see how many reps you can get off until you absolutely cannot do any more. If you can do exactly 12, that's about 70%.
>> ROIDRAGE against the machine
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>Squats are NOT a meme, they are the BEST muscle-building exercise in the world.

Seconded.
>> Anonymous
>>159459
Not only are they a wicked compound exercise, they target such HUGE muscle groups that your body releases huge amounts of testosterone and endorphins that get you pumped, high as a kite for days, and help build muscle all over your body faster.
>> Anonymous
>>159471
Wait, what, strength training exercises release testosterone?!? Aaargh, damnit.
>> Anonymous
>>159481

What's wrong with that?
>> Anonymous
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>>159481

Hell to the FUCKING YEAH, MOTHERFUCKER!!!

IMPORTED FROM CHILE
>> Anonymous
>>159481
I am in my mid twenties and I have actually noticed an increase in hair growth, and a deepening of my voice due to extreme workouts and their subsequent testosterone production.
>> Anonymous
>>159495

Are you a chick?
>> Anonymous
"I can see a little spot in my chest move up and down with my heartbeat." Obvious troll is successful.