Gaining Muscle
Posted: 21 August 2012 11:32 AM   [ Ignore ]
Stray Dawg
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Hey there, just looking for some tips and advice, or more or less help on gaining muscle.

I’m 6’2”, range 180-183lb weekly, and I’m guessing a fast metabolism. I’d like to put on muscle, but not sure what exactly I am doing wrong. This is kinda my eating schedule daily,

Morning: 2-3 eggs, 1 pieces of toast, about 8-10 oz of milk, and apple/banana. I recently just bought some 100% isolated whey protein I will be taking every morning before working out.

Lunch: typically either a peanutbutter sandwhich with 10-15 oz of milk, or spoon fulls of peanut butter and milk.

Dinner: mostly italian food because I work at a italian restaurant, so lots of pasta.

For my workouts, I follow the Crossfit.com WODs, and once I am able too, I will start following the SOF WODs.

Just wondering if anyone could help me out, so I can see more muscle results, so far just from a month of Crossfitting, definitely toned out for sure, but I would like to be able to do regular general weight I.E 135lb thrusters, or cleans, in other words at this point I am unable to physically finish “Fran”. Now I have been working out for about a couple years of my life, just recently though started crossfitting, I just seem to never gain any muscle. I mean I used to do some kind of a cardio workout, were I’d do about 8 sets for different muscle groups for muscle failure. So just wondering if anyone could help me out here.

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Age: 23
Height: 6’2”
Weight: 195.4

Crossfit Birth: July, 2012
New PR DL: 325
New PR Clean: 185
Split Jerk: 165
Snatch: 155
New PR Squat: 295
8min miles

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Posted: 21 August 2012 11:46 AM   [ Ignore ]   [ # 1 ]
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Do you want to gain muscle or get stronger?
Do you want to have functional fitness or just lift heavy things?
Would you rather gain 35# and do Fran as Rx’d or get strong enough to do it Rx’d while remaining at 185-190?
Do you want to look good or do good?

The answers will help in responses…

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 21 August 2012 11:50 AM   [ Ignore ]   [ # 2 ]
Stray Dawg
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Well, Id like to be stronger of course, be phsyically fit. I’d like to finish a benchmark in good times, not necessarily elite times.

I don’t really care too much for powerlifting, I really enjoy Crossfit, and I plan on continue doing it. Its just for example todays crossfit WOD I had to scale down to actually do it, and I know starting out, Im not going to kill it, but I also feel Im a little weak for my body.

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Age: 23
Height: 6’2”
Weight: 195.4

Crossfit Birth: July, 2012
New PR DL: 325
New PR Clean: 185
Split Jerk: 165
Snatch: 155
New PR Squat: 295
8min miles

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Posted: 21 August 2012 11:57 AM   [ Ignore ]   [ # 3 ]
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Fr1dg3 - 21 August 2012 11:50 AM

Well, Id like to be stronger of course, be phsyically fit.

CrossFit will do that.  Keep doing the scaled WODs (hopefully you are using the scaling from this site), keep pushing the intensity, maybe add some strength work in on a regular basis (see CF Journal, CrossFit Strength Bias), and clean up you evening nutrition.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 21 August 2012 12:07 PM   [ Ignore ]   [ # 4 ]
Stray Dawg
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yeah Ive been meaning to get back on my old dinner habits, some good ol chicken breast, steam veggies and rice or salad(spinach).

Usually on one of the rest days of crossfit.com I do a chest workout, about 3-5 workouts 3 sets, 12reps, 10 but push for 12reps, then 8 reps but push for 10 going up in weight every set.

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Age: 23
Height: 6’2”
Weight: 195.4

Crossfit Birth: July, 2012
New PR DL: 325
New PR Clean: 185
Split Jerk: 165
Snatch: 155
New PR Squat: 295
8min miles

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Posted: 21 August 2012 12:50 PM   [ Ignore ]   [ # 5 ]
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Perhaps switch your lift from bench to DL or BS…

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 26 August 2012 07:40 PM   [ Ignore ]   [ # 6 ]
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JDG - 21 August 2012 12:50 PM

Perhaps switch your lift from bench to DL or BS…

Couldn’t agree more!

I’m 6’1, 175. I’ve strived and strived and strived to “get big” and put on more muscle mass, mainly because honestly I was very self-conscious about my skinny, lean body type. The best I could muster was 182, I always kept leveling back off at 175. The more I continued with Crossfit and had some internal dialogue with myself about what is important in life, the less I cared about how much I weighed or what I looked like. Do yourself a favor and rid yourself of any notions of needing to be heavier or bulkier. Society and TV and ads have hammered this into our heads and it’s hogwash. Be content with who you are and just train to be fit, competing against yourself alone.

Train to be stronger and better conditioned, and let your body look how it likes. Eat good clean foods and treat yourself to the not-as-good stuff in moderation. As JDG said, work on deadlifts and squats (I work front, back, and overhead squats regularly) before or after a WOD for a few sets of 5, progressively and slowly adding more weight over time as outlined in CFSB, and you’ll get stronger. One thing I’ve learned is that getting stronger is a marathon, not a sprint, and being consistent with gradually and carefully adding more over time yields far better results with far fewer injuries and burnout than trying to add a whole ton of weight in a short period of time.

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M / 30 / 185# (84K) / 6’1 (185cm)
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Posted: 29 August 2012 09:56 AM   [ Ignore ]   [ # 7 ]
Stray Dawg
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Thanks for the great advice, gentlemen. I really appreciate it!

I’m on track, I’ve actually put on 10 lbs in the last couple weeks, which is fine. I’d like to top out about 190-195, and then I’d like to switch to the zone diet.

Dannyrod: I took your tips on working on my OLY lifting doing DL, FS, and BS squats after my WODs. I have a crossfit partner that goes to the gym everyday with me, and we were following the crossfit.com WODs but found them to not be enough, so I came across SOF WODs, and we have been following those. Infact, we have actually really enjoy following SOF WODs a lot.

I think a lot of my problem is, that I’m impatient, and I expect to see fast results. And which I know that is not how it works, nor how its going to happen. I’ve been crossfitting for about two months now, and I’m addicted too it! Absolutely thrilled with the workouts, and the style.

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Age: 23
Height: 6’2”
Weight: 195.4

Crossfit Birth: July, 2012
New PR DL: 325
New PR Clean: 185
Split Jerk: 165
Snatch: 155
New PR Squat: 295
8min miles

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Posted: 01 May 2013 09:10 PM   [ Ignore ]   [ # 8 ]
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Is very important gym exercise and food protein and meet is essential for growing muscles. I am using protein like 6-10 eggs, milk, meat 1kg per day, two times gym exercise, two weeks ago i feel my muscles growing.

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Posted: 07 May 2013 08:49 PM   [ Ignore ]   [ # 9 ]
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That’s okay, there will be another one along in a while and that will save opening another thread.

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Posted: 15 May 2013 01:19 AM   [ Ignore ]   [ # 10 ]
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You hit the gym on a regular basis and you train hard – really hard – but for some reason you’re just not making the gains that you should. All that sweat and effort, and without much to show for it…........

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