More Size?

[Golatta]

First off - I'm a new poster - been "lurking" for awhile and have found some valuable info on this board. I'm a long time lifter - about 21 years on and off - though mostly off I'm sorry to say. I've always had a tough time getting "large", but have always been very strong. Pound for pound I'm usually one of the top lifters in the gym. I used to think nothing of grabbing the 130-140lb dumbells for a set of incline presses.

I actually may decide to go the powerlifting route and enter a contest in a year or so, but in the meantime, I'd like to pack-on more mass. I'm not small - 5'9 185lbs @ around 12-13% BF. I'd like to hit 190-195 @ 8-9% BF. Actually, I'd like to hit 235lbs if I could, but I'm being realistic given my genetic code.

I eat 4-6 meals a day, high in protein and somewhat low in carbs - moderate fat. My diet is actually very clean now (for the last month). Calories? Not sure, but I'm sure I consume at least 2,800 or so. I have to be careful of the carbs (high carbs anyway), otherwise I just get fat. Vitamins and protein - that's it for supps. Creatine does Shitola for me - tried it a few times with NO gain.

I hit the weights 3x per week - 1.chest/shoulders/tri's 2. legs 3. back bi's (any lagging parts I may hit with a few sets). Cardio - not much - I get out and play tennis 2x per week for a few hours. Rep ranges are usually in the 5-12 range. I'm a bit of a HIT advocate and I work VERY intensley with heavy weights. I can barely move my upper body after my Wed. workout..... doing legs today.

Any ideas for packing on more mass? Ya, no "gear" by the way. I'm all natural and won't take anything that will mess with my natural T production.

[Adonis]

By strength training you will increase your mass. It seems like you are "designed" more for strength as it is.

[Golatta]

Yes, it appears as though I'm made more for strength vs. size. I may try and up my rep range (more like 8-12) and see if this helps. Problem is, I always get caught-up in trying to lift as much as possible....

I'm also going to try and increase my protein intake and overall calorie intake per day. Perhaps that, combined with higher reps will help me gain some more size.

I probably should stick to higher reps anyway and forget the pressing competitions. Last time I trained for a bench competition (gold's gym), I ended-up really f'ing-up my left shoulder - damn thing still acts-up from time to time.

[Adonis]

On the contrary, raise the calories but continue ont he program you are doing.

Chances are you are a hard gainer, and will repsond best to high calories (specifically carbs and protein) and less training time. Strength workouts hgave less vloume = more calories available for growth = more growth