I was training one hour per day 5 days per week. Rep range was 10-12. probably eating 3000 cals per day..
3 thousand calories per day is probably your issue. how long have you been at that calorie level? when you gain muscle, your basal metabolic rate increases, so you need more just to maintain. increase your carbs and fats, try using extra virgin olive oil and other sources of monounsaturated fats, they are great msucle building calories that arent as easy as other fats to be stored as fat.
5 days a week is quite a bit. thats only 2 days off per week. and youll be training 3 days in a row at best. possibly 5 days in a row. i dont like that too much. if you can, id take a day of rest inbetween every day of lifting (and if you can do that, then youll probably need to create a 3 day split so youll still work out everybody part aroudn once per week. ) do you base your days in the gym on a weekly schedule, ex: mon=chest, tues=back..ect ?? you shouldnt schedule your workouts according to the calendar, but by how recovered your muscles feel. dont train if you dont feel recovered (strength is down, muscle is sore..). 10-12 reps is alright, but you should make sure your consistantly doing sets in the 5-8 rep range, especially for upper body. lower body you can do some sets as high as 20 (or more). fast twitch muscle ffibers are used for reps above 12 and dont respond very well to growth stimuli(training). slow twitch muscle fibers are used for 1-12 rep range. theres two groups of slow twitch fibers, (type a: 1-5 reps) and (type b: 6-12 reps). slow twitch fibers respond well to training, type B better than type A. so it makes sense to train mostly in the 6-12 rep range. but dont neglect the other two fiber types, 1-5 reps and above 12 reps too. these rep ranges are assuming good form, remember, keep the weight in the muscle, and out of the joints.
