hit a plateau.. help?

[tattedlegend]

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

Thank you jim this is very helpful. Going to apply all of this advice. Unfortunately all my buddies have already used AAS but I am holding out because I know I still have much more natty potential, especially considering the strength and size gains I've made in the past 6 months and my age. I appreciate the help from everyone who has responded.
Main things I'm going to implement:
Changing up my routine
More reps/sets!!
Increase calorie intake
Increase my rest
Thanks again

 

[Dr JIM]

Perhaps I should emphasize while it's great to have a baseline work out routine established don't be afraid to vary that routine by using your imagination such as decreasing reps and increasing load, using dumb bells alone, spotters who know WTF they are doing, inserting new exercises that change the angle and magnitude of those muscles involved in a particular lift such as decline, flat and incline benches and even occasional "machine" workouts.

Challenge yourself and keep things interesting by allowing yourself to "change things up at bit" all the while using your existing routine as a foundation for growth.

I've seen and treated multiple youngsters whom have developed MS injuries bc of their premature use of PEDs believing AAS will somehow replace a solid diet and a sound exercise routine, NOT!!!

Some are easily spotted in gyms bc they grunt performing a Valsalva at the end of a "squat" (rather than it's mid portion) often using destabilizing body mechanics thereby diminishing an optimal rate of return for each exercise performed and are "puffed" out like porky the pig with zits.

Be patient and PERFECT those body mechanics required for each and every lift, while developing a solid foundation and understanding of diet and nutrition.
Do this and you will be far ahead of the pack should you ever choose to use AAS once it becomes obvious your NATURAL POTENTIAL has truly PEAKED.

(IME very few BB or lifters reach their NP earlier than age 25, for a variety of reasons and truth be told, many are emotional and/or financial constraints rather than physical limitations per say)

Regs
JIM

 

[Masters Power]

I've got little to add as you have received solid advice from several of the more knowledgeable members we have on training.

You are making good progress. Keep working hard and up the calories if needed. As you've mentioned you have plenty of room to grow naturally so hold off several years before bringing AAS into the mix.

Best of luck. You have a solid approach and are asking the right questions.

 

[Docd187123]

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.

Wow, who knew you had such a detailed answer? Doc did doc did lol!!!

OP this gentleman is spot on in his diagnosis IMO.

 

[Docd187123]

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.

Another great answer OP

 

[tattedlegend]

Update for anyone that gave me advice and that is interested!
Upped my total weight moved in my last two workouts (legs and chest) and already feel the difference! Did 20 more reps on each lift than I was doing, still focusing on form and contraction. My legs and chest are blasted once again! Nice and sore which I wasn't really getting much of at all. Also added some more variety to my lifts like switching out dumbbells for the barbell , or trying out New grips. Dumbells really allowed me to push an extra ROM for the chest and it makes a great difference. I appreciate all the help everyone has to offer, I love learning.
Thanks everyone.
Is there anyway to change the title of the thread, thinking about just keeping this as a log?

 

[rubisean]

Eat big to get big it is the only way

 

[tattedlegend]

Want to post an update for everyone who offered help In this thread and because I'm excited about the progress. The speed of my progress picked back up substantially after upping to 5 sets of all main compound lifts, reducing the amount of lifts I did for each body part and focusing on more volume in main lifts, adding in a bit more rest (and about a 5 day deload) and just rechecking my diet, which is still on point.
So as I quickly began making progress again, here is what I have moved up to.
Body weight is now around 164lbs in the AM, up from about 160-161.
My bench 10 rep has gone from 165 to 185
Squat 10 rep has gone from 205 to 225
And my dead lift 10 rep has gone from 245 to 275
I'm really enjoying doing set ranges of 4-6, all sets between 8-12 reps normally around 75% of my 1rm. Hoping to keep this progression up and stick to this routine for about 6-8 weeks, then maybe switch over to a strength routine for 4-6 weeks and then back to this.

 

[Docd187123]

Want to post an update for everyone who offered help In this thread and because I'm excited about the progress. The speed of my progress picked back up substantially after upping to 5 sets of all main compound lifts, reducing the amount of lifts I did for each body part and focusing on more volume in main lifts, adding in a bit more rest (and about a 5 day deload) and just rechecking my diet, which is still on point.
So as I quickly began making progress again, here is what I have moved up to.
Body weight is now around 164lbs in the AM, up from about 160-161.
My bench 10 rep has gone from 165 to 185
Squat 10 rep has gone from 205 to 225
And my dead lift 10 rep has gone from 245 to 275
I'm really enjoying doing set ranges of 4-6, all sets between 8-12 reps normally around 75% of my 1rm. Hoping to keep this progression up and stick to this routine for about 6-8 weeks, then maybe switch over to a strength routine for 4-6 weeks and then back to this.

Great job being open minded to criticism, following the advice given to you, and busting ass in the gym. Keep it up!

 

[weighted chinup]

Want to post an update for everyone who offered help In this thread and because I'm excited about the progress. The speed of my progress picked back up substantially after upping to 5 sets of all main compound lifts, reducing the amount of lifts I did for each body part and focusing on more volume in main lifts, adding in a bit more rest (and about a 5 day deload) and just rechecking my diet, which is still on point.
So as I quickly began making progress again, here is what I have moved up to.
Body weight is now around 164lbs in the AM, up from about 160-161.
My bench 10 rep has gone from 165 to 185
Squat 10 rep has gone from 205 to 225
And my dead lift 10 rep has gone from 245 to 275
I'm really enjoying doing set ranges of 4-6, all sets between 8-12 reps normally around 75% of my 1rm. Hoping to keep this progression up and stick to this routine for about 6-8 weeks, then maybe switch over to a strength routine for 4-6 weeks and then back to this.

Very impressive progress.

You added 70lb's across your 3 main movements for a 10RM in less than a months time. Excellent work.

 

[Ozzy619]

Want to post an update for everyone who offered help In this thread and because I'm excited about the progress. The speed of my progress picked back up substantially after upping to 5 sets of all main compound lifts, reducing the amount of lifts I did for each body part and focusing on more volume in main lifts, adding in a bit more rest (and about a 5 day deload) and just rechecking my diet, which is still on point.
So as I quickly began making progress again, here is what I have moved up to.
Body weight is now around 164lbs in the AM, up from about 160-161.
My bench 10 rep has gone from 165 to 185
Squat 10 rep has gone from 205 to 225
And my dead lift 10 rep has gone from 245 to 275
I'm really enjoying doing set ranges of 4-6, all sets between 8-12 reps normally around 75% of my 1rm. Hoping to keep this progression up and stick to this routine for about 6-8 weeks, then maybe switch over to a strength routine for 4-6 weeks and then back to this.

Damn dude youve come a long way and starting to sound like a pro. Adding more volume to your main lifts and adequate rest between heavy sets is key as us that deload. Ive been thinking about switching to a strength program as well. My problem is I love hitting the gym everyday.

Great job being open minded to criticism, following the advice given to you, and busting ass in the gym. Keep it up!

Doc, what do you think about Rippetoe's Starting Strength?

Tattedlegend, if youre interested in this as well heres a link. Im sure Doc has something better but its something Ive only recently looked into.

http://forum.bodybuilding.com/showthread.php?t=998224

 

[Docd187123]

Damn dude youve come a long way and starting to sound like a pro. Adding more volume to your main lifts and adequate rest between heavy sets is key as us that deload. Ive been thinking about switching to a strength program as well. My problem is I love hitting the gym everyday.



Doc, what do you think about Rippetoe's Starting Strength?

Tattedlegend, if youre interested in this as well heres a link. Im sure Doc has something better but its something Ive only recently looked into.

I'm a big proponent of Starting Strength. I've ran it several times in the past. It's a great program for beginners or anyone who wants to get a solid foundation beneath them in the big compound lifts.

 

[tattedlegend]

Damn dude youve come a long way and starting to sound like a pro. Adding more volume to your main lifts and adequate rest between heavy sets is key as us that deload. Ive been thinking about switching to a strength program as well. My problem is I love hitting the gym everyday.



Doc, what do you think about Rippetoe's Starting Strength?

Tattedlegend, if youre interested in this as well heres a link. Im sure Doc has something better but its something Ive only recently looked into.

Thanks for the link I'll definitely check it out

 

[Ozzy619]

I'm a big proponent of Starting Strength. I've ran it several times in the past. It's a great program for beginners or anyone who wants to get a solid foundation beneath them in the big compound lifts.

Thanks doc, I might just run this myself. Dont want to take over this thread so I might start a seperate one myself, your input would be appreciated.

 

[Docd187123]

Thanks doc, I might just run this myself. Dont want to take over this thread so I might start a seperate one myself, your input would be appreciated.

Definitely start up a thread but you maybe too far progressed to really get the most out of it. It depends on a few different things but if what I think is right, you might benefit from a similar but more advanced template.

 

[Ozzy619]

Definitely start up a thread but you maybe too far progressed to really get the most out of it. It depends on a few different things but if what I think is right, you might benefit from a similar but more advanced template.

I tried it out today and I think youre right lol I left the gym with too much energy. I will definately start a strength training thread, hopefully so more advanced programs can be discussed there.

 

[Docd187123]

I tried it out today and I think youre right lol I left the gym with too much energy. I will definately start a strength training thread, hopefully so more advanced programs can be discussed there.

Not so much to do with left over energy but more along the lines of rate of progression brother. Looking forward to the thread

 

[Secret of Steel]

Buy a copy of Starting Strength by Rippetoe and read every single page carefully.

 

[Secret of Steel]

As far as the advice you got to do more sets in your 8-10 RM range, you would have an easier tIme accomplishing that if you didn't do so many reps on your warm up sets. You should do 3-5 warm ups, starting with the empty bar, but you don't need to go over 5 reps on those. Maybe 5 reps for the first couple, then a set of 3, then a set of 2 before you're ready to hit your main sets of 8-10 reps. You'll be much fresher and have more energy for the real work.

 

[RaveHead]

Just as a followup to tattedlegend's earlier post. I noticed he uses an ascending pyramid weight protocol (135, 165, 185, 205lbs). Personally i use a descending pyramid (250x5, 225x8, 200x10, 180x12, etc). I always felt while building size and strength, start with the heaviest sets first to activate the fast-twitch fibers first and then the slow-twitch fibers with the lighter weights. They say that the average lifter has about a 50/50 ratio slow to fast twitch. From your experiences which is better for building muscle and strength simultaneously, ascending or descending pyramids?