CANADA BODYBUILDING - CANADIAN BODYBUILDING FORUM
Results 1 to 10 of 10
  1. #1
    Bodybuilder
    Join Date
    Feb 2008
    Posts
    699
    Rep Power
    12

    Exclamation Five Reasons You're Still Skinny

    Thought I should post this here, maybe it could be a sticky for newbies.
    :-)


    Five Reasons You're Still Skinny
    by Mike Robertson


    Let's clear this up right away: you are not a "hardgainer." Please stop using the term; it's so self-defeating. And let's face it, if you call yourself a hardgainer it's pretty fair to say you've given up on yourself. At the very least you've already assumed that's it going to be ridiculously hard for you to put on any appreciable size. Bullshit.

    Sure, some of us didn't exactly hit the genetic lottery, but to get all Tony Robbins on you for a second, a lot of achieving your goals starts with your mindset.

    If you truly believe you can get bigger, chances are you'll figure out ways to do it.

    So let's stop with the excuses and go over why you're still small.

    1. You're Doing Too Much Volume

    After working with dozens of guys who have difficulty putting on size, I've found a consistent theme: they train way too much.

    Now, I don't mean they're overtraining. What I'm talking about are the guys who have a metabolism comparable to a hummingbird hooked on trailer park meth who are still trying to "burn calories" by doing way too much work in the gym.

    We've all seen the skinny kid at Gold's doing 57 sets of 12 different exercises. (Well, maybe I'm exaggerating a little.) But if you think I'm too off base, here's the leg day one of my new clients was following before he hired me:

    Squat, 3 sets of 10-15 reps
    Deadlift, 3 sets of 6-10 reps
    Lunges or Leg Press, 3 sets of 10-15 reps
    Leg Extension, 3 sets of 10-15 reps
    Leg Curl, 3 sets of 10-15 reps
    Seated Calf Raise, 3 sets of 10-20 reps

    I can't even imagine running myself into the ground like that!

    If you've got more than five exercises on your agenda on any given day, chances are you're either making poor exercise selections, or simply not working hard enough on the given lifts.

    If you start each leg workout with two big, compound exercises (like squats and RDL's or deadlifts and good mornings) for three to four sets and actually work your ass off, chances are you won't be able to do six to eight more exercises after it.

    I remember reading an article by bodybuilding legend Robbie Robinson when I was growing up. Regardless of what you think about bodybuilders, I always got the impression that he was one of the "good guys." I clearly remember Robbie saying that your goal should be to stimulate the muscle, not destroy it.

    Sage words indeed.

    And I'm not just harping on the wannabe meat-heads. There are some guys who not only do too much in the weight room, they do too much cardio as well. Apparently they think they can't get through life without ripped abs. So when you factor in:

    • A fast metabolism
    • Too much volume in the weight room
    • Cardio and a bunch of other random "stuff"

    It's no wonder they're not putting on any size.

    2. You're Not Focusing Your Time On the Big Exercises

    We already know that skinny guys love to do a ton of volume, but I haven't pointed out that most of it's really "junk volume" on easy exercises.

    I know Dave Tate often states he'd rather have someone work balls-out on biceps curls instead of going half-assed on a set of chin-ups, and that's a great point to make. You have to not only pick the right exercises, but work your ass off on them as well.

    Following the Dan John rule (a modification of Pareto's Principle), the first exercise you do everyday is going to net you eighty percent of your gains.

    Training legs? Start with a heavy squat or deadlift variation.

    Upper body? If it's a push, make sure it's either a bench or military press variation. If it's a pull, a heavy rowing exercise or pull-up variation are really the only acceptable options.

    You can whine all you want about not getting bigger, but it's not going to happen if you continue to waste your time on junk exercises or devote an entire training day to getting jacked guns.

    Big exercises first. Finishing touches later.

    3. You're Not Committed to Your Eating

    If you're serious about putting on some size, I'd like you to take the following oath:

    "I (state your name) do solemnly swear to eat at least five meals per day. If I can't eat a whole food meal, I'll supplement with protein powder instead. I will become as dedicated to my eating plan as I am with my training. If I fail to carry out these rules, may my lifeless, skinny body be consumed by wild animals in the hopes that they can gain the muscle I couldn't."

    Even if you think you eat enough but still can't gain muscle, chances are good that you're doing fine for a few days but then reverting back to your normal eating patterns. It's just like Joe Public who wants to lose fat. He may eat well and train hard for a few days, but eventually he becomes inconsistent and complacent and goes back to watching Nutrisystem ads and slurping full-sugar Coke.

    It's just damn hard to get enough calories if you're only eating three times per day. You have to get serious (and consistent) about your eating if you want to pack on the size.

    Granted, I understand the boys at Biotest are hard at work at proving their much-vaunted "3rd Law," the one that states the peri-workout nutrition is what really matters and if you take care of your nutritional needs for the approximate 3.5 hour window before and after your training, you're pretty much set for the day.

    I'm open to that idea, but until I see what they've got cooking, I'm gonna recommend that you eat. You don't need to drink three gallons of milk per day, but you do have to pick up the damn fork and apply the Vulcan death grip.

    4. Your Supplement Program Sucks

    I've written approximately 90 articles for TMUSCLE and rarely do I mention supplements.

    But I'm going to come right out and say it: you must use high-quality supplements if you want to reach your full potential.

    Creatine is an obvious choice when it comes to packing on the mass. So is a protein powder like Metabolic Drive® that you can slam throughout the day.

    The next step is to dial in your nutrition around your workout. Here's what I recommend. (Other coaches may have different methods, but all agree on the importance of total workout nutrition.)

    Half an hour before your workout, have a high-carb and protein meal, preferably something like Surge® Recovery, that will supply your body with energy, cause an insulin spike, and prime your body to start transporting nutrients.

    Halfway through your workout, consume some high-quality amino acids to fuel your muscles and supply them with nutrients to encourage growth.

    After your workout, have another protein and carbohydrate-rich meal.

    Now, it works best if you get all three. But if you're one of those guys who's prone to over thinking, you have to make sure you do something. So stop lollygagging around, pick a meal (or preferably all three) and nail it.

    5. You Don't Have a Training "Foundation"

    I see tons of people who come in my gym that are too unstable at one or more joints. It doesn't sound like a big deal until you realize they simply won't get the size or strength gains they're capable of because something is out of whack.

    My good friend Justin Ware used to have tons of shoulder issues and never saw the size gains in his chest and upper back that he desired. After a thorough evaluation, it was clear that he was very unstable through his shoulders and upper back. To improve this, we gave him a steady diet of basic scapular stabilization work, and then started re-building a strength base to his upper back.

    The result? In his "corrective" program, he added two inches on his chest and upper back simply by turning the right muscles on and getting them stronger!

    What's better, he's now pain free as well.

    Your body is smarter than you are. If you lack stability at any major joint (knee, hip, shoulder, low back, etc.) your body isn't going to allow you to continue getting bigger or stronger. In most cases, you're going to injure yourself. This joint instability also leads to prolonged plateaus where you just don't seem to make any progress.

    How about an example?

    Most guys assume that if their bench isn't going up or they aren't putting size on their chest, they need to focus and specialize on the bench press. In fact, the opposite is more often true.

    They probably lack the necessary upper back stability and strength, and as a result their body puts on the brakes. If they were to take two to three months and really focus on their upper back strength and stability they'd be pretty friggin' amazed at what happens with their bench total and chest size.

    The same thing can be said for the guy who spends all his time on his quads instead of bringing up his glutes and hamstrings. Or the guy who stalls out on his squat because his core isn't strong enough to support the weight. Quite simply, the weak links in your chain will always hold you back from building your ultimate physique.

    It's not just for the anatomy geeks anymore. Structural balance between muscles and joints is often the limiting factor.

    To combat this, I'll often take one to two months every year and re-build the foundation of my clients and athletes to ensure they're ready to progress forward. This includes dedicated time with a focus on stability, connective tissue strength, and building work capacity.

    If you really want to water it down but prep yourself for serious growth, you can spend a month or so every year where you specialize on the backside of your body (upper and lower back, glutes, and hamstrings).

    It's not the sexiest program you'll ever write, but if you're unstable and you bring those weak areas up to speed, the next program you embark on may just be your most successful to date.

    Summary

    So there you have my top five reasons you're still too damn skinny. But I'm sure there are others out there, and I'd love to hear them. Why do you think most people aren't as muscular as they want to be? Let us know in the discussion!
    LG Sciences board rep
    These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

  2. #2
    Muscle Bound
    Join Date
    Oct 2008
    Location
    Southern Ontario
    Posts
    1,384
    Rep Power
    14

    Default

    Great read

  3. #3
    Twirp
    Join Date
    Nov 2009
    Posts
    62
    Rep Power
    10

    Default

    great read. i've passed it on to a few people.

  4. #4
    Bodybuilder
    Join Date
    Feb 2008
    Posts
    699
    Rep Power
    12

    Default

    thanx.
    :-)
    yah i need to make this a stick on anoehr site with WAY WAY TOO many newbies that dont have a clue on diet ot workout , but are thinking of running tren ect. lol
    LG Sciences board rep
    These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

  5. #5
    Bodybuilder
    Join Date
    Jun 2009
    Location
    mexican heat
    Posts
    826
    Rep Power
    11

    Default

    i loved it, good work bro.
    who's HUNGARY!

    I AM NOT A SPONSOR SO DON'T ASK. got it.

  6. #6
    waderow
    Guest

    Default

    6. You do spin class like a girl

  7. #7
    Canada Bodybuilding VIP
    Join Date
    Oct 2008
    Posts
    4,356
    Rep Power
    23

    Default

    ^^ lol
    Never give up a cabinet!!

  8. #8
    Amateur
    Join Date
    Dec 2009
    Location
    bc
    Posts
    389
    Rep Power
    0

    Default

    3. You're Not Committed to Your Eating
    That should prob be the number 1 reason.

  9. #9
    Muscle Bound
    Join Date
    Aug 2007
    Posts
    1,129
    Rep Power
    16

    Default

    good read

  10. #10
    Wannabe
    Join Date
    Oct 2009
    Posts
    110
    Rep Power
    10

    Default

    Interesting read and in general true for most so called hard gainers.Having been a so called hard gainer early in my 20,s ,I found recording every exercise i did,number of sets and reps helped enormesly.I see many training half hazardly using the same exercises and wieghts and never growing much.Maybe i have bad short memory but I never train witout a log with me in the gym.


 

Similar Threads

  1. Poliquin: Dealing With Skinny Know-It-All Twirps Part 1
    By tiramisu in forum Bodybuilder Training
    Replies: 2
    Last Post: 07-08-2010, 07:46 AM
  2. Have cut off 20lbs, feeling skinny, need comments... been training for 9mths
    By averagejoe82 in forum Canadian Bodybuilding Member Pictures
    Replies: 13
    Last Post: 07-03-2010, 08:33 PM
  3. 20 Reasons why you're not getting BIGGER!!
    By ELCANADA in forum Bodybuilder Training
    Replies: 21
    Last Post: 30-10-2009, 12:10 AM
  4. Replies: 6
    Last Post: 19-08-2009, 11:38 PM
  5. Westside for Skinny Bastards
    By O-Train in forum Bodybuilder Training
    Replies: 5
    Last Post: 23-01-2007, 05:55 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •