Over my journey of working out I have realized that I have seen far more strength increase,but not as much mass.Thank you for any suggestions
Most likely, it's that you aren't eating enough. A year ago when I was lifting I didn't get any bigger, but got stronger to a point when I just plain stalled, once I ate more I was also growing more and broke the plateau.
I too believed that this might have been a reason,I started lean bulking.of course this helped but I've still seen a point where I haven't seen growth
Do you do any extracurricular activities in your spare time? How much were you originally eating for the clean bulk, may I know your age, height, and weight?
I haven't tracked my macros because frankly it would be time consuming to do that in a calorie surplus.my main diet is peanut butter,chicken breast,kale,broccoli,sweet potatoe,and fiber one cereal with skim milk
Hmm. Do you also know your body fat? If you can see your six pack you're around 10%, top two~15%
But I try to get other foods in like beans,eggs,tuna,avocado,and other vegetables
Yes I can see my six pack
I think you should track what you normally eat for a day and count the calories up and if it is below 3400 increase your intake so you are eating at least 146g protein, ~30% fats, and the remaining calories from carbs. Chris has a great nutrition guide if you have access to it. That's about all I can recommend is that you journal down how many calories you consume. Hopefully a more experienced person can give their input on your situation, good luck man.
Joker
If you are a beginner, you should be gaining~.5-1lb a week, try to reach 3400 and adjust accordingly. If you gain >1lb a week try lowering a couple hundred calories. If your weight stalled add a couple hundred
Hey darknessknight?
When did you start working out? You do not get your mass over night, it is a long process which needs time. It is very common that we do not directly see the mass differenceses because we see ourself everyday in the mirror, do you understand?
And i can only give you the same advice like pur3lydriv3n (damn, what a name:-D), you have to add more to your daily intake, but when you already did this, the the answer is: time. the results will come, but slowly and they require hard work.
Alright thank you for helping with my problem
Great answers by everyone. Eating more definitely helps in gaining size. But another very important thing is first, obviously, master your own weight. Then, weighted calisthenics will also bump you up in size. But first things first, eat more, go beast mode!💪🏼
Daniel Malo
The amount of forve a muscle can produce also depends on the nervous system. You might have gotten stronger joints and the nervous system has adapted well, but perhaps you haven't ate enough to put on weight.
Focus on rep ranges, 1-7 would be more for strength (1 rep maxes, etc.), 8-12 is more for hypertrophy, super high reps are more for endurance but also burning fat and increasing vascularity