Stick with compound mvts!?

[neversobiG]

Well, been training for 3 or 4 years now and IM NOT GROWING!
I tried different type of training: supersets, normal, etc. with only strenght gains and a little weight.
Stats: Im 28, 150 pounds and 5'10" with no fat (i dunno in %)

I know i have to eat and eat and eat and sleep well and everything but i think the main issue for me is training. I read a lot on the forums that beginners should concentrate on compound movements to gain size....

I already did a cycle on AS two years ago, it was sus250 for 10 weeks gained 18 pounds but lost 90% of it. My goal now is to put some solid permanently gain without using AS.

Could someone give me typical workouts sessions for all muscles with compound movements+sets+rep scheme + rest times between sets for a 4 days/week training.

Any help would be very appreciated

neversobiG

 

[gettinlarger]

I know i have to eat and eat and eat and sleep well and everything.

Do it! Eat everything you can. Then eat more.

Now, run a search for either (A) Cornholio's old school program, or (B) needsize's 5x5 program.

I created a hybrid of the two. Gained 11 pounds in a month.

 

[Haz]

Its probably your diet. You're not going to add muscle if your bodyfat % is very low. You need to eat and put some fat on you. Most people bulk the best with at least 12-13% bodyfat. So start shoveling the food down your throat.

 

[Legion Kreinak]

I never understood how fat turns to muscle. And I hear if you stop training, your muscle will turn to fat. Is this all true Haz?

 

[Vortexx]

fat itself doesnt turn into muscle, but the body needs some fat for the production of prostaglandines, test and other hormones, also at really low fatlevels your body will cannibalize hard earned muscle earlier while in a shocked state (e.g. after training), So Yes, eat those peanutbutter (one of the better fats) sandwiches and drink those gallons of full milk until you get to 10% fat wich is STILL very good for the average joe.

Now you have little buffer that helps you to pack on muscle while training heavy and it's not too far from 8-6 % BF where things start to look really cut (if you got some muscle to cut that is ;-)

 

[HulkRow]

Well, been training for 3 or 4 years now and IM NOT GROWING!

two words for ya: HOLY SHIT!!
not even an inch on those arms?

 

[neversobiG]

Hulk...

Come on, im skinny but not anorexic (not very far from it )

Here are my "stats":

arms: 11''
chest: 36''
legs: 20''




laughing and struggling to avoid Roids use....

 

[gettinlarger]

EAT!!!