chubby hardgainer type 1 muscle fiber dominance

[merijn]

Hello.

I have been working out for years , lifting heavy 8 reps max and eating alot because i was so skinny.
well i became fat and when i dieted down i noticed i still had really little muscle mass.

i was always told that if you are a hardgainer you have to lift heavy to gain but it didnt help at all.

lately i read alot about people having fiber type 1 dominance, skinny folks with the endurance gene.

in these articles they claim that i have to train my type 1 fibers because i have lots of them.
i should train them with extended tension times..
but everytime i do cardio ( run) i can swear my legs become skinny!

does anyone knows how i can train my type 1 fibers for hypertrophy, without making my type 2's to shrink?

i tought about supersets, 7reps heavy till failure followed by 10till failure

thank you for reading!

Merijn

[Vlad]

When people write "I eat a lot", they usually eat....but not SO a lot. Post your diet and the program you used with it.

And while you are at it, post your weight, height, maxes (or how many reps with X weight) for bench press, deadlift, squat, military press, barbell rows and chin-ups.

[GodsGladiator]

i would also like to know how old you are... i ask this becuase i weighed under 160 through out high school. then after turning 21 i was above 180 and never weighed less than 200 being 28 now.

Originally Posted by Vlad

When people write "I eat a lot", they usually eat....but not SO a lot. Post your diet and the program you used with it.

And while you are at it, post your weight, height, maxes (or how many reps with X weight) for bench press, deadlift, squat, military press, barbell rows and chin-ups.

[Charles Izzo]

You have to train both. There are many ways to do it.

Personally I used to like to do different phases just to see how things would work out. Honestly, if you do different phases I highly doubt you will have any trouble with different fibers shrinking. Its not going to happen over night. But for example, you could do an occasional 20 rep squat routine and then go back to your heavy workouts again after the phase is over. Do a routine like that and if your leg size is still lacking, you might as well just quit and take up a hobby such as stamp collecting. Because I never heard of a single case of someone doing that routine correctly and having it not work. It doesn't happen.

[merijn]

ok everyone, thank you for the replys


first when i say i eat alot, i really eat alot ( for example chiken breast and rice as breakfast)

i tought i was getting muscular but just beame bloated, my bodyfat went up to 18 percent and even more!

no i am at maybe 14 percent or a little less and i became "small", not fat but not muscular at all.

i train with weights times a week, sometimes onl 2 because i do alot of boxing.

i just came back from a training camp where i did boxing 6 on 7 for about 4 weeks and lots of running.

i hardly lifted any weights there.

no my gf is telling me how skinny my legs and shoulders became etc etc, even if i went running in the mountains every day!


i am 26, 171cm tall 69 kg
i used to be 74 kg, had fat but looked big

thanks again everyone

[muscles]

muscle depends on training regime
aldo you have to have the right eating habits to make muscle

[Vlad]

You still have not answered my questions regarding your lifts and your diet is still pretty cloudy to me. And your dodging of the question(s) shows that you don't have much of a clue what is going on there. Help us to help you, bro.

Nobody has built an impressive body by training 2 times per week.
Nobody has become an elite athlete by training 2 times per week.
Nobody.

[merijn]

your right Vlad, i will try to get more into detail.

i started lifting weights when i was 17, i was lifting heavy 8 reps 3 times a week.
the kind of programs you see in flex..
my friends did about the same, they got bigger and me, well just a little.
i was eating allright and took in extra protein because the magazines told me and used lots of supplements from which it is proven now that theydont work at all...
at tht time i tought that i didnt gain mass because my metabolism was so high...
i trained like this for about 3 years and got a little bigger, i was training alot and eating loads of food ( lots of junk food also).

after that i went to the army and stayed there for 1 year untill i had an accident so i had to stop.
in the army i wasnt lifting anymore since whe ran almost everyday.

i was eating more than other people in the unit and tried to live as healthy as i could.
well all my collegues got bigger legs from the running exept me who became skinny as hell, with no calves at all. ( even tough i could run much better than most of the soldiers there)
i still tought -> my fast metabolism screws it up for me...

when i left the army i got into lifting weigts again ( still the flex- muscle and fitness kind of routines of 8 reps)
i got bigger again but still didnt look like somebody who was lifting weights...

2 years ago my metabolism started to slow down, started to slow down alot and i gained about 7 kg by eating a lot and using weight gainers.
i became chubby but i tought i was muscular....
when i finally realised it i understood i had to lose weight.
i was happy because finally i could do what i like without having to be afraid of becoming to skinny.
so i started kickboxing and still lifted weigt 2 times a week, sometimes more..
i lost 3 kg, had still some fat but lots of people who saw me with my cloths on complemented me on my strong build...
i never felt so happy! some people even tought i was juicing but i was just eating taking creatine and drinking gainers...

then it happened.
i planned to go to thailand to train in a boxing camp and 1 week before going on that camp i had a check up by a sports doctor..
he told me i had to lose weight because my bodyfat was way to high ( i think 18.5 percent at that time).
so i started to eat cleaner, did a lot of cardio in thailand and because of the hard training there i couldnt lift weights..
after 1 month my fat percentage was 15 percent .
here in belgium i continued the boxing training but on my own, with some runs.
i continued the diet ( low calorie)
and lifted weights 2 times a week.

[merijn]

this is an example of my workout

monday
warm up:
2 times 15 rep squat stop 2 rep before failure
2 set of 20 crunches

back
pulldown 1. 5x5x5x5x5 x means 10 sec rest
2. 5x5x5x5x5 superset wit 20 rep pullovers

rows 1. 5x5x5x5x5
2. 5x5x5x5x5
3. 5x5x5x5x5

biceps hammer curl 1. 5x5x5x5x5
2. 5x5x5x5x5
3. 5x5x5x5x5 super set with 20 barrel curls




then 30 min of bag work ( kicking + boxing)



i do this 2 times a week
monday for back and biceps
friday for chest shoulders and triceps



legs i only do as warmup because i need them to run and kick

all the others days i run ( but not to much, more as warm up) and bag work



weekend rest




hope this is clear enough






i have this kind of workout from an ebook projecthardgainerx
claiming that i have more type 1 fibers and that i have to train them to get big.
since nothing else really helped i give this a try...
what do you guys think?


Merijn

[merijn]

ok now diet


since i try to lose weight i eat a low calorie diet

chickenbreast and rice 3 times a day :-)
in between eat lots of fruits like oranges and bananas
i take vitamind because it makes me loose weight and i like to drink green tea
i take1 shake of whey a day ( 30 g protein) because i am afraid not getting enough

i have about 120 g protein a day if i count but i think this gives me a really low calorie diet because when i eat i never eat alot.

before doing this i used to eat about 4000cal a day for more than 1 year( maybe 2), the bulk i got was just fat because now that i stripped it off i see i dint gain muscle mass at all