Getting Big

I've been lifting for almost a year now and gotten great results on paper.  problem is i can't tell any difference in how i look.  My bench has gone up to almost double what it used to be and still, nothing.  How can i get bigger?

i take in about 2000 cal/day and about 180 grams protein. 

eat more and what all lifts excatly do you do? routine?

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

2,000 calories per day is enough for a cutting phase.

Increase your calories, calories are how you grow. "Strength" is something you get from lifting heavy weights, size and strength you get from heavy weights and a ton of food.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

yeah 2k a day is hardly a surplus for anyone, and for most people a pretty good deficit.

Your muscles have gotten stronger, but your not eating enough to put more on.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

IMO 2000 isn't even enough for a cut.  Unless you're a woman.

Like they said.  Eat more.

ya, way more food needed. increase ur calories gradually tho, so ur body can adapt.
work out ur maintenance amount, then add 500 to it

After a few months: 

Weight: 177lbs

6 reps 
Deadlift: 300lbs
Squat: 240lbs
Bench: on hold. Rotator cuff injury 

waynethepayne


eat more and what all lifts excatly do you do? routine?

Bench 75% max 5 reps, 80% max 4 reps, 85% 3 reps, ect
Incline Bench same deal
Rows 3X10
Military Press 3X8
  
Leg Press 5X10
Pull ups 3Xfailure
Power Clean 3X8

I do Pushups and Abs every day.

Drop Legpress and do squats....big big difference.

Add deadlifts in there

I would recommend you switch the power cleans to something like 8x3 instead of 3x8. Cleans are typically done in singles/doubles/triples because it can fatigue you quick and form gets horrible. Max reps I would do is 5.

Like most guys new to lifting it seems your putting more emphasis on Bench and variations of bench and not enough on things like squats and deadlifts (which you dont even do) Adding those 2 exercises will be the best thing you ever do for gaining muscle. Granted you start eating over your daily caloric needs to actually build that muscle.

I am impressed with the lack of isolations, you get a huge thumbs up for that!

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

N$ gave you sound advice. Squats will do more for your body both in terms of overload and hormonal benefits, I don't believe you should "drop" the leg press, but you should include squats. Leg presses won't negatively impact your routine if you enjoy doing them, just don't put more emphasis on them than squats or likewise, do squats first an you're good to go - you get a thumbs up from me too!

Extra comment:- I would add a knee flexsion or hip extension exercise work to the hamstring, remember to work the antagonist to each action at the joint to balance it

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Also, supps. Whey, Fish Oil, Creatine. These add to size. Get a good stack

fish oil doesnt add to size, creatine and whey can...

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

defo throw in the deads,and as stated eat much more!a friend of mine is a boxer and he still gets stronger in training like you are getting stronger,he eats pretty much exactly the same amount of calories every week,like you....difference is you want size and weight change,he wants to stay the same size...yet you are doing exactly what he does,there in lies your problem....eat eat eat!

if you're not continually learning then you're listening to the wrong people!!