hit a plateau.. help?

[tattedlegend]

So recently I've hit a plateau in my training. I am trying to bulk and put on size and build strength, which has been going great but I've been stuck for the past couple weeks.
Here are my stats
20 yrs old
5 ft 9
160 lbs in the morning
Bench 225 1rm
Deadlift 315 1rm
Squat 275 1rm
Working out 5-6 x a week
Diet consists of 220g protein, 400g carbs, and about 120g fat to hit 3500 cal a day. More often than not I will go over this calorie count.
Never done a cycle, but I had bloodwork done because I have had higher than normal prolactin in the past. Could this effect gaining?
My Nat test is 720, estradiol was 42(normal range 39 or lower) and prolactin was 29(normal was 18 or lower)
What could cause these levels to be slightly elevated ?
Only supplement I take for "test boost" is 3.12g d-aspartic acid. Any ideas what could hault my gains?
Until now I have been gaining about 2-3lbs of muscle per month since I started, back in beginning of December. Started around 142lbs. Thanks for the help
Edit: could I also be over training?

 

[insertnamehere]

If you would, please lay out your entire training routine.

 

[insertnamehere]

Oh, and don't worry about any of the lab results you mentioned - you're fine and thats not the problem.

 

[insertnamehere]

More than likely its one or a mix of the basics - calories, training, rest.

 

[stevieshredz]

Look up progressive overload

 

[tattedlegend]

Thanks @insertnamehere
My training goes as follows.
Day 1 - legs
Squats 135x10,185x10,225x8,225x8
Front squats 135x10x3sets
Standing calf raises 100x20x3sets
60Lb lunges 3 sets of 10
Leg extension 3 sets of 10
Leg curl 3 sets of 10
Day 2 - chest
Bench 135x10 165x8 185x5 205x3
Incline Dumbell 60lb 3 setsx10
Decline cable flies 50lb 3setsx12
Dips 3 sets of 15
Abs/core
Day 3 - back
Deadlift 135x10 185x10 225x10x2 sets
Bent over barbell rows 135x10x3
Reverse cable flies 20 lbs 3sets of 10
Lat pull down 145 3 setsx10
Seated row 130lbs 3 sets x 10
Day 4 - rest
Day 5 - biceps and triceps
Hammer curls 30 lb 3 sets 10
Barbell curl 70lb 3 sets of 10
Superset overhand curl 30lbx15reps
Tricep extensions 90 lbs 3 sets of 10
Underhand reverse curl 3 sets 10
Kickbacks
Concentrated tricep extension
Abs/core
Day 6- shoulders
Overhead press 105 3 sets by 8 115 for 3-5 reps
Dumbell shoulder press 60 3x10
Lateral raises
Front raises
Bent over reverse fly for rear delt
Abs/core
Day 7 rest

I change up grips and I also will do heavy days or lighter days depending on how I'm feeling. Heavy days consist of sets of no more than 5 reps, lighter days normally 4-5 sets higher reps for pump

 

[tattedlegend]

Look up progressive overload

Thanks I'll check that out

 

[insertnamehere]

Thanks @insertnamehere
My training goes as follows.
Day 1 - legs
Squats 135x10,185x10,225x8,225x8
Front squats 135x10x3sets
Standing calf raises 100x20x3sets
60Lb lunges 3 sets of 10
Leg extension 3 sets of 10
Leg curl 3 sets of 10
Day 2 - chest
Bench 135x10 165x8 185x5 205x3
Incline Dumbell 60lb 3 setsx10
Decline cable flies 50lb 3setsx12
Dips 3 sets of 15
Abs/core
Day 3 - back
Deadlift 135x10 185x10 225x10x2 sets
Bent over barbell rows 135x10x3
Reverse cable flies 20 lbs 3sets of 10
Lat pull down 145 3 setsx10
Seated row 130lbs 3 sets x 10
Day 4 - rest
Day 5 - biceps and triceps
Hammer curls 30 lb 3 sets 10
Barbell curl 70lb 3 sets of 10
Superset overhand curl 30lbx15reps
Tricep extensions 90 lbs 3 sets of 10
Underhand reverse curl 3 sets 10
Kickbacks
Concentrated tricep extension
Abs/core
Day 6- shoulders
Overhead press 105 3 sets by 8 115 for 3-5 reps
Dumbell shoulder press 60 3x10
Lateral raises
Front raises
Bent over reverse fly for rear delt
Abs/core
Day 7 rest

I change up grips and I also will do heavy days or lighter days depending on how I'm feeling. Heavy days consist of sets of no more than 5 reps, lighter days normally 4-5 sets higher reps for pump

Thanks for posting.

Whats your plan of progression? Meaning, when do you add more weight and how much weight do you add?

 

[tattedlegend]

Thanks for posting.

Whats your plan of progression? Meaning, when do you add more weight and how much weight do you add?

When my 1rm becomes 3 reps, my 3 reps becomes 5, and my 5 rep sets get to 8+ I add 10 lbs normally, sometimes its less sometimes it slightly more depending on the lift.

 

[jaymaximus]

Are your lifts stuck or are you stuck at a certain size / weight? Or both.

 

[weighted chinup]

Are you gaining weight steadily?

 

[insertnamehere]

When my 1rm becomes 3 reps, my 3 reps becomes 5, and my 5 rep sets get to 8+ I add 10 lbs normally, sometimes its less sometimes it slightly more depending on the lift.

When do you test your reps to validate an increase?

As far as any strength plateaus:

From what I can gather, your training is not structured enough. The progression model is based on feel without quantifying when to progress to a heavier weight.

I suggest getting on a structured progression program with the big three. They have with fail safes and plan b's when planned numbers are not achieved.

As far as weight gain plateaus:

If you're sleeping well and don't have nay underlining medical condition and still not gaining weight, you're not eating enough. Period.

Reevaluate your diet and make sure you're getting the calories you think you're getting. If you find it to be accurate, up the calories. The bigger and stronger you get, the more calories you'll burn.

 

[weighted chinup]

To add to that, I also feel that the total tonnage on a lot of the movements is too low for the intensities you're working in. For example, Back Squat is performed with a 8-10RM but only 2-3 sets are performed using this working weight. I would aim for at least 50 total reps with that intensity per session. That might even still be on the low end for weekly volume if you are only performing it 1x a week.

That's not to say you won't make progress if weekly volume or total tonnage per session is too low for the intensity you're working in, but it will be slower than you would like. A easy fix is to cut exercise selection a little bit and invest that volume / time in your main lifts or a smaller selection of movements.

A loose progression system can work for a bodybuilding routine quite well but it is important that you are doing enough weekly volume and frequency has to be on point. Ideally you would pick an intensity such as a 8-10RM for all your working sets and when you can hit more than 10 reps on your first set you would increase the weight a little and repeat. This can work very well - a basic model for an unstructured but effective progression method.

If you're goals are strength oriented than I would also opt for a more structured progression scheme as insert suggested above.

 

[tattedlegend]

Thank you all for the replies. I was actually able to up my weight a bit on my leg work out tonight. I'm stuck more in gaining weight and size, but my strength still slowly but surely is increasing. I think I'm pinning this mainly on a lack of rest and sleep as of recently , have been missing a few hours each night for the past week or two, also resulting in being more tired than usual during the day.
All the responses are greatly appreciated.

 

[jaymaximus]

As insertnamehere and weightedchinup said...EAT MORE. If you want detailed help I would say write out a regular days diet. If not I would just say add in 500 calories. Even if you gotta force feed yourself (and a lot of us do).

 

[insertnamehere]

Thank you all for the replies. I was actually able to up my weight a bit on my leg work out tonight. I'm stuck more in gaining weight and size, but my strength still slowly but surely is increasing. I think I'm pinning this mainly on a lack of rest and sleep as of recently , have been missing a few hours each night for the past week or two, also resulting in being more tired than usual during the day.
All the responses are greatly appreciated.

Get some rest. Maybe even take a week off? And then eat until you want to puke everyday. That should do the trick.

 

[tattedlegend]

Since it's flex Friday Thanks all for the replies. Gonna prioritize some more sleep in my schedule. Just recently added more calories into my diet a few days ago so if that doesn't bring more results, I'll kick it up even more.
I gain about 8lbs a day but a lot is water and the catabolic monster under my bed takes it all away.

 

[insertnamehere]

Since it's flex Friday View attachment 26987Thanks all for the replies. Gonna prioritize some more sleep in my schedule. Just recently added more calories into my diet a few days ago so if that doesn't bring more results, I'll kick it up even more.
I gain about 8lbs a day but a lot is water and the catabolic monster under my bed takes it all away.

You're making great progress. Keep working hard, brother.

 

[Ozzy619]

So recently I've hit a plateau in my training. I am trying to bulk and put on size and build strength, which has been going great but I've been stuck for the past couple weeks.

Weighted and insert said it perfectly. Youre doing a very basic bodybuilding routine that isnt relative to your goals. You can look good with this routine but you will hit a point where strength and size will drastically slow. Theres a lot of good programs out there. Weighted has given me suggestions that have made me surpass all of my plateaus in the past. I would look into this advice alot more.

A loose progression system can work for a bodybuilding routine quite well but it is important that you are doing enough weekly volume and frequency has to be on point. Ideally you would pick an intensity such as a 8-10RM for all your working sets and when you can hit more than 10 reps on your first set you would increase the weight a little and repeat. This can work very well - a basic model for an unstructured but effective progression method.

If you're goals are strength oriented than I would also opt for a more structured progression scheme as insert suggested above.

 

[Dr JIM]

Thanks @insertnamehere
My training goes as follows.
Day 1 - legs
Squats 135x10,185x10,225x8,225x8
Front squats 135x10x3sets
Standing calf raises 100x20x3sets
60Lb lunges 3 sets of 10
Leg extension 3 sets of 10
Leg curl 3 sets of 10
Day 2 - chest
Bench 135x10 165x8 185x5 205x3
Incline Dumbell 60lb 3 setsx10
Decline cable flies 50lb 3setsx12
Dips 3 sets of 15
Abs/core
Day 3 - back
Deadlift 135x10 185x10 225x10x2 sets
Bent over barbell rows 135x10x3
Reverse cable flies 20 lbs 3sets of 10
Lat pull down 145 3 setsx10
Seated row 130lbs 3 sets x 10
Day 4 - rest
Day 5 - biceps and triceps
Hammer curls 30 lb 3 sets 10
Barbell curl 70lb 3 sets of 10
Superset overhand curl 30lbx15reps
Tricep extensions 90 lbs 3 sets of 10
Underhand reverse curl 3 sets 10
Kickbacks
Concentrated tricep extension
Abs/core
Day 6- shoulders
Overhead press 105 3 sets by 8 115 for 3-5 reps
Dumbell shoulder press 60 3x10
Lateral raises
Front raises
Bent over reverse fly for rear delt
Abs/core
Day 7 rest

I change up grips and I also will do heavy days or lighter days depending on how I'm feeling. Heavy days consist of sets of no more than 5 reps, lighter days normally 4-5 sets higher reps for pump

Your blood tests are GTG and have NOTHING to do with your "lack of progress".

Your metabolism is probably considerably higher than your caloric intake which leaves little for "building muscle" at days end. So in that regard you probably are "over training" based on your caloric intake alone.

It's important to remember bc muscles adapt to loads especially in younger folk quite readily you MUST alternate your work out LOADS and the number of REPETITIONS PERIODICALLY. Substitute dumb bells for a barbell wo. USE YOUR IMAGINATION HERE bc adaptation is the BB enemy! (Check out Arnies book published in the 70-80s it's all free weight based and lists a multitude of exercises for each muscle group. I'm not negating the usefullness of "machines" on occasion)

Moreover muscle breakdown bc of work load stress is a prerequisite to growth in many respects. What does that mean? If your not sore from your WO's at least periodically then your likely under training. Likewise if your soreness prevents you from working out on a regular basis your probably over training.

Another means of reaching gains not yet realized is the use of a spotter! This enables BB to achieve 80% to 100% of your load capacity much sooner. If done correctly I promise the benefits can be remarkable.

IN SUMMARY:
1) CHANGE your WO routine periodically
2) Increase your caloric intake by at least 20%!
3) USE A PROTEIN DRINK SUPPLEMENT after each work out
4) Include a spotter in your routine to "push" you beyond what could be accomplished wo one
5) FINALLY surround yourself with like minded mates whom are knowledgeable yet willing to learn and whom are interested in building muscle using a natural foundation awaiting the use of PED's, AAS in particular at least until age TWENTY FIVE.


regs
jim