Ask The Trainer #81 – Gaining Size After A Plateau


I have had a lot of trouble lately gaining size, even with really intense training, and infrequent training similar to what you do. I have been hovering at around the same size for around 5 or 6 years but with steady strength increases during this time. What should do to start gaining again?



Jason, the fact you seem to be getting progressively stronger, tells me you’re moving in the right direction because you will get stronger before you get bigger. Looking back at my own experience, I noticed I would almost always experience an increase in strength, then soon after I would see an increase in size.

Key Growth Factors

Your progress may be moving more slowly than it could due to insufficient nutrition. Genetics will, of course, be a factor in the extent of your muscular potential. However, I find most people fail to reach their muscular potential because they are either: A) Overtraining, or B) Not providing themselves with adequate nutrition and supplementation. In short, maximum muscle requires maximum nutrition.

There are several things you’ll want to focus on to gain quality mass. Don’t gorge yourself, but be prepared to eat frequently and push yourself hard in the gym. Protein from red meat, poultry and fish builds muscle most effectively. Drinking milk may not be a bad idea for obtaining quick and convenient protein. Eating whole eggs and containers of cottage cheese and Greek yogurt will add significantly to your muscle bulk and building power. Tuna fish is a great protein source that is quick and convenient. (Of course, you can also use whey protein too.)

Chad Shaw

Whole grain bread, cereals, and muffins work well for carbohydrate and fiber intake, while potatoes, rice, and pasta are the most stable and popular sources of carbs. They burn clean, and with intense training, they’re not likely to store as body fat. Bring on the vegetables of your choice; variety here is good. Complex carbs, fiber abundant, vitamins, minerals, and healthy phytochemicals which aid in many metabolic processes are quite abundant in these foods.

Focus On Protein

I suggest you try to eat 3 well-balanced meals per day, with some quality protein snacks between meals. Whey protein shakes are a great way to bridge the gaps between meals. I take Training Ground Pure Whey protein between my main meals because I feel the quality of this protein is exceptional. You may want to add 1 or 2 tablespoons of heavy whipping cream to your shakes to boost your calories a bit more.

Convenient sources of protein that are easy and portable would be hard boiled eggs, beef jerky, and various types of nuts which will provide some essential fatty acids to your diet as well.

Key Supplements

Supplementation has worked wonders for me. Kre-Alkalyn is the main staple of my supplement regimen. I feel this helps me with recovery and growth more than just about any other supplement. In addition to Kre-Alkalyn, I also find that taking Glutazorb before and after workouts speed my recovery quite well.

If you’re not taking a high potency multi-vitamin, I suggest taking one just to ensure all the subsystems of your body are operating at their highest potential for supporting recovery and growth. I fact, my favorite multi-vitamin is called VitaDrive.

One of my other favorite supplements to take is Test Charge. Since I’m over 40, and my testosterone levels aren’t what they used to be, I find this product really helps with my overall stamina in and outside of the gym. I always notice surges in my strength when I take this product.

I hope that my advice helps you out! I wish you all the best in achieving your goals!

Prove ‘Em Wrong,
Chad Shaw

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