I'm a skinny guy and I like to do heavy weightlifting to compliment my swimming but I don't know what I should be taking to make gains because lately I've noticed that I have plateaued and my lifting sessions are hardly worth it, what can I do? I also run long distance in track and that probably doesn't help me build muscle because it cuts weight I try to gain. I need some help on supplementation and sets/reps I should be lifting to put some bulk on.
*Please refer me to other threads on the subject that might help me if you can.
Just a guess, but your long distance running might actually be consuming the muscle you are building as fuel. Catabolism I think it is called.
I agree. You may need to increase your protein intake or you can take an amino acid supplement. I know a really good one if you want some advice. Send me a personal message if you're interested.
The distance running does not help with preserving muscle. Ever think about running sprints?
Are you getting enough protein? 1 gram per lb bodyweight if you are lifting frequently and heavy? Maybe a bit less than that. Branch chain amino acids? etc...
Chris, based on my experience over the past 20yrs I believe the best thing you can do is add more rest days between your workout days. Split your workouts into one bodypart per workout (i.e. chest, shoulders, back, legs, arms). Workout one day, skip the next (rest or swim), workout another day, skip the next, etc. If you're lifting naturally (drug-free) you'll need the extra time to replace and rebuild.
If you're going for mass or strength, do as many compound exercises as possible, don't worry about the isolation stuff. Bench press for chest, shoulder press for shoulders, squats or leg press for legs, chins or barbell rows for back, etc. Stick in the 4-10 rep range, use good form, rest 2-4 minutes between sets. Don't do too many sets per bodypart (4-12 total). Keep the intensity level high.
Supplementation: if you choose to use supplements, creatine and glutamine are pretty standard. I believe you can get mass and strength without them. I used to supplement but decided to spend my money on jammers, googles, and regular food now. Diet doesn't have to be anything exotic, just stay away from the junk food and sodas. I've said more than :2cents: but hope this helps. Good luck.
Forgot to add. I know what it's like being the skinny kid. At 5' 10" I used to weigh 140. Over the past 20yrs I've gotten it up to 198 with 6% bodyfat. It's definitely possible to put quality weight on naturally, but it might take some time. One more diet thing, in order to gain mass, you need to eat more calories than you burn. Doesn't have to be much, but enough to gradually put on lean mass without getting chunky. Bananas are good too :banana:
I know a really good trainer that you could contact via Internet, or you could find one yourself. That's what I'd do :) Let me know if you want her e-mail and I'll private message you.
