Decent Lift Numbers But Small Muscles -- WTF? - JP Fitness Forums

HailMary · 10-06-2006, 03:03 AM

So, I have decent lift numbers, I'd say. I'm a new lifter - I've been working out for about 8 months, but I've made a lot of progress in str gains due to doing full-body programs.

Despite having okay numbers, though, my muscles aren't growing real fast. I can bench/BBRow pretty solidly for someone my age (18) but I find that a lot of other people in the gym who can do less weight are more muscular than I am.

Not sure why that is. What do you guys think? I've been eating well and a lot (I know that is a HUGE piece of it) but I also figured that with such big increases in strength, my muscle size would increase significantly faster than it has.

In terms of numbers, I'm still working hard to up my numbers on squats and deads (both of these are fairly low numbers), but last time in the gym I did 200 for 5 reps on the bench and 195 for 5 reps on the Barbell Bent-Over Row. These are decent numbers, I think, considering that 8 months ago I was a lot weaker.

I'm just trying to figure out though why I haven't been increasing in size faster despite the strength increases. Is it just about food intake or are there any other factors?

Thanks for the thoughts --- HM

karky · 10-06-2006, 03:24 AM

if you are not growing you are not eating enough, simply put.
You can get strong without gaining alot of size, if you want to gain size over strenght you might want to consider upping your rep range.
Also, if your dead and squats numbers arent that good, then maybe those muscles havent develouped that much, and those are big heavy muscles.

UpNorth · 10-06-2006, 05:27 AM

Don't be discouraged. It's just genetics. As Karky said you can optimize your nutrition and workout to get the best results you can acheive but don't sweat the comparisons. It's just not worth the effort.

Jean-Paul · 10-06-2006, 06:05 AM

You obviously have great genetic leverage for lifting. Your insertions are probably deeper than normal. Use that to your advantage... Start competing!

eastcoastsurfer · 10-06-2006, 06:22 AM

Also, what's your BF%? Someone in the gym could actually be smaller than you but look bigger b/c they have an extremely low BF%.

I wouldn't get discouraged. Keep focusing on the big lifts, eating right and the size will come.

igunick · 10-06-2006, 06:30 AM

I agree with JP. Since you're that strong you might consider competing in powerlifting or olympic weightlifting meets.
How much do you weigh?

ryan122185 · 10-06-2006, 06:36 AM

Squat, DL, and clean first in your workout!

Until your DL, Squat, and Clean numbers go up don't expect much size gain... Most of size gain is 75% nutrition. Are you eating 3000-4000 calories of healthy foods. I would read S2B.

Mahler · 10-06-2006, 07:25 AM

Just a bit to add. Don't confuse muscle size with pure strength. There are a lot of guys with big muscles who can't lift as much as some smaller guys.

OldGuy · 10-06-2006, 07:31 AM

What is your routine like? You may have to switch to a hypertrophy routine if you want size. You won't have the same strength gains.

John Izzo · 10-06-2006, 08:57 AM

Quote:

Originally Posted by Mahler

Just a bit to add. Don't confuse muscle size with pure strength. There are a lot of guys with big muscles who can't lift as much as some smaller guys.

100% AGREE.

Mahler beat me to it...

Frank.S · 10-06-2006, 09:07 AM

It takes mroe for some people to grow. Id look into your nutrition as well. Strength does not neccesarily equal size, but I know when I train for strength I gain size.

I gained no size when my bench went from 200-250 but from 250-300 my arms probally gained an inch of size. Opposite on the squat, from 300-400lbs I gained a hell of a lot of size in my legs (and whole body really) but the next 100lbs I gained nothing in terms of size. Its a weird game my friend.

Blackjack · 10-06-2006, 09:25 AM

Quote:

Originally Posted by Mahler

Just a bit to add. Don't confuse muscle size with pure strength. There are a lot of guys with big muscles who can't lift as much as some smaller guys.

Taken from a guy that weighs ~180lbs and deadlifts almost 400lbs...hmmmmm.

Steve-O-68 · 10-06-2006, 11:18 AM

Quote:

Originally Posted by standAPART

100% AGREE.

Mahler beat me to it...

**hijack alert**

Diggin the new avatar, John!

**hijack over**

Something can also be said for neural response. When you first start lifting, most of the strength increases are do to neural response... your muscles 'learning' to fire more muscle fibers in order to lift the weight. During that time, your strength will increase quickly with little hypertrophy.

Keep liftin and eatin and the size will come.

Frank.S · 10-06-2006, 11:23 AM

Yes, lifting big numbers for a 1RM is almost all how your brain functions.

Again though, you really cant stress extra nutrients/calories. You body simply will not grow without a surplus. I go overboard on this.. but whatever works for you.

HailMary · 10-06-2006, 11:25 AM

This is very reassuring, guys. Thanks for all the comments.

I've got class for a few more hours. This evening I'll take a more careful read of what people have said and respond to all the specific points. Thanks - HM

John Izzo · 10-06-2006, 11:36 AM

Thanks...I have been laid up for 2 weeks with a grade 2 ankle sprain, so that is my mood for the pic.

Doc told me I'll be nursing it till spring time---I said "Doc, you don't know me"...alread got my single leg squat back. Gotta get the pistol back again.

As far as this thread, there is no DIRECT relationship regarding strength and size. Look at gymnast, Olympic lifters, wrestlers, and Bruce Lee.

Frank.S · 10-06-2006, 05:29 PM

Quote:

Originally Posted by standAPART

As far as this thread, there is no DIRECT relationship regarding strength and size. Look at gymnast, Olympic lifters, wrestlers, and Bruce Lee.

Of course there is some relationship.. sure there is some against it (sports to do with speed/technique like you mentioned) but in general, if your lifting more weight, your muscle are getting bigger. Especially for reps like poster is doing. Find a weak bb'er its not going to happen if the dude has some size to him.

HailMary · 10-07-2006, 12:30 PM

Again, thanks all for the insightful replies.

I will try to reply to a few points here.

Part of this may be genetic, as some of you pointed out, and maybe some of it is related to diet. That being said, I want to beat those genetics. I want to get big!

Some of you have mentioned that the way to do this is to EAT. Well, I have been. I've been at 3000-4000 calories per day and have been steadily gaining weight over the past 8 months. (I have gone from 165 to 185). I often feel, however, that my attempts to eat big are just resulting in a lot of fat gain and only a little muscle gain. I eat very cleanly on a regular basis but find that a lot of the weight I am gaining just ends up on my stomach, rather than packing up on my muscles. This may be a result of nutrient timing - something that I perhaps have not paid very good attentiont to. I am also a vegetarian, which may or may not be having an impact on my gains. I eat lots of protein and a good diet but this doesn't include meat. I don't know whether or not this is having an impact.

I guess it's just frustrating seeing big guys in the gym spending hours doing curls and tri extensions while I am putting in a lot of effort, eating well, doing full-body workouts, etc. and am not half as big as these guys.

I agree that muscle size isn't always related to strength. I have seen a lot of skinny guys lift huge weights.

The question for me now is...what do I do from here? Do I just keep going as I have been with full-body workouts and a good diet? Or should I be tweaking my diet or routine somehow? Should I do a high-frequency program or change my routine or should I be timing my nutrient intake differently?

Oh, my current routine, by the way, is Bill Starr's 5x5 intermediate program. Link: http://www.elitefitness.com/forum/sh...4&postcount=15 I had been doing several of Waterbury's programs previously.

Any further advice would be great. Thanks, guys.