Hi, Im a 69 kg 172 cm guy.

Been working out for some time now, not fat but it seems I get to a limit when gaining muscle and keep like that for months usually.

Any advice on muscle gaining? anything about the workouts or diet or anything that could be useful.

Simply put, to get big, you have to eat big... If you start to hit a weight plateau at 152 pounds (69kg) 5' 6" (172cm) then it's likely that you are eating enough just to maintain your weight during those sticking points! You can try tracking calories, and macros if you really want to, but calculate your maintenance and eat in a surplus. (500+ dirty) (-500 clean)

Hi Zeraky,

Gaining muscle is a rocky one,you have to start in the right way. If you are 69kg.. you have to take 210g of protein daily for muscle growth. Our body grows with good NUTRITION and when it recover from hard workout (Rest). Can you give us your Carbs, fats and protein intake (in grams) daily so that we can assist you more? There's always a reason why you are not gaining much. It could be a problem with your food intake or you're not doing a hard workout.

First, PROPER NUTRITION, its always about nutrition to be spot on when entering weight lifting. In order for you to build some muscle.. boost your protein intake and eat right amount of carbs for energy before workout.

Second, Combining proper NUTRITION with good workout routine will give you a good progress. How often did you train a week? How long per session? 3-4 times a week is good ( every other day) and have at least 3 rest day. Don't train more than 1 hour. Another important things to remember for a beginner. If you want everything right from the start with oyur workout..Know the importance of doing PROPER form and what we called " The mind-muscle connection". Try to watch some videos showing the correct form. Captain Scott have a lot of videos showing the proper form of different exercises like " How to bench press, How to deadlift, How to etc. ". Well with regards to muscle mind connecton.. its kinda hard to explain it.. but as I do.. I just imitate myself to the mirror, posing in a good way to get with how the muscles flex and work. As you start your fitness training you will feel and find out what I mean . And one of the most important keep your attitudes UP.. because your attitude will keep you on the right track.

Please read this Article, it will be a great help to you. It contain a lot of information about good routines and how things work.

"The Beginner Hypertrophy Program"

http://scotthermanfitness.com/articles_viewer.php?rID=74

Thanks both of you guys, I'll check that link right away.

I tend to work 4-5 days a week but I usually take about 1 1/2 or 2 hours, is that too much?

Thanks both of you guys, I'll check that link right away.

I tend to work 4-5 days a week but I usually take about 1 1/2 or 2 hours, is that too much?

1 1/2-2 hours is fine man, what do you tend to do in that time each day?

In other words, what does your current training programme look like in a typical week?

Let us know and we'll help you out!

3-4 times a week is optimal. You need at least 3 rest day and 45minutes to 1 hour per session of workout is advisable.

Well one thing you have to keep in mind is that as you start to build muscle your over all caloric intake is supposed to increase in order to maintain that muscle or further gain muscle. Its important that anytime you see that you are building muscle that you step on the scale and recalculate your BMR so you can always be spot on with your caloric intake. That way you will be able to continue progressing. Other than that maybe its time you switch up your training routines, the order in which you do the exercises, or an entirely different rep range. The 8-12 rep range is the most optimal for muscle growth but every so often its beneficial to change that say for 1 week keeping your reps around 15-20, then the following keep your reps around 6-8, then finally return back to the 8-12 rep range. This is called muscle confusion which will shock your body into new growth. You can also experiment with advanced training techniques such as drop sets, super sets, circuits, forced reps, paused reps etc. Be creative and have fun with it man.

Day 1: Chest
Day 2: Bicep/tricep
Day 3: Legs
Day 4: Back
Day 5: Shoulders

Usually 4 exercises for each muscle group