Hitting a wall with training routine. Suggestions for new routine?

[Hunch98]

Hey guys currently feel like I have hit a wall with training. I have been doing 5x3x1 day along with a 3x12 day as well, training each muscle group twice a week. Age 21, height 5'3, Weight 129lbs. Goal is to gain lean mass obviously as well with strength. My diet is a little all over the place but currently getting 2300 calories a day. I am looking for any advice on revamping or starting a new training and diet dialogue, any suggestions are welcome.

 

[Kinetic]

How long have you been training and how long have you been on this routine?

As far as diet, that's something I've learned from experience really shouldn't be 'all over the place' if you want to see progress somewhat quickly. 2300 calories is pretty low, even for someone your size. I know you've heard the saying "eat big to get big." I'd consider bumping your cals up to 2500 or even 3000. Eat clean, but eat big.

 

[Hunch98]

How long have you been training and how long have you been on this routine?

As far as diet, that's something I've learned from experience really shouldn't be 'all over the place' if you want to see progress somewhat quickly. 2300 calories is pretty low, even for someone your size. I know you've heard the saying "eat big to get big." I'd consider bumping your cals up to 2500 or even 3000. Eat clean, but eat big.

I have been training consistently for 3 years and have been on that routine for a year. I am looking to bump up calories once I have a new planned diet and program, I don't want to just add calories when I am not sure what kind of routine I am going to follow. Yes the diet is in need of work, specifically eating meals at specific times rather than having them randomly throughout the day. I am also looking to log workout and diet again as I have found that that makes a difference.

 

[Rockclimber]

Research powerlifting. Do that for 3 years while eating 3500 Cal over maintaince per week. Your frame is small, bodybuilding is pointless right now, lift heavy to gain Mass ie. Powerlifting.

 

[Xlgx]

Strong lifts followed by madcow

 

[Hunch98]

Research powerlifting. Do that for 3 years while eating 3500 Cal over maintaince per week. Your frame is small, bodybuilding is pointless right now, lift heavy to gain Mass ie. Powerlifting.

Thanks for the suggestion, I certainly do need to focus on putting on mass. I'll look into some power lifting routines. I plant to start bumping up the calories once I settle on a program.

 

[Hunch98]

Strong lifts followed by madcow

I took a look at the Madcow program, definitely an interesting one. I most likely will go with this unless I find a better alternative.

-Thanks

 

[GianT_SlayeR]

Don't over train, I'm a sucker for the gym I can't stay away, but overtraining has probably hindered a lot of my gains. I stay very lean tho. A lot of people never realize how much rest and eating really helps in mass building. building your frame is possible with BB style routine, but go back to the BASIC movements, those are gold. Keep us updated if you blast through this plateau and how

 

[RodgerThat]

Starting strength then madcow then wnedlers beyond 5/3/1 then Sheiko then RTS then come back and ask again

 

[Hunch98]

I definitely think I got overwhelmed with all the different movements and training, integrating to much and forgetting the basics. I am starting the Madcow with an increase of 500 daily calories, I used the excel guide in order to follow correct weight increases. As the program says I am going to plan on following it for 9 weeks. I'll take a picture at some point and post and can track the progress and strength logging how it goes on here once a week.

 

[GianT_SlayeR]

Thumbs up

 

[Docd187123]

I have been training consistently for 3 years and have been on that routine for a year. I am looking to bump up calories once I have a new planned diet and program, I don't want to just add calories when I am not sure what kind of routine I am going to follow. Yes the diet is in need of work, specifically eating meals at specific times rather than having them randomly throughout the day. I am also looking to log workout and diet again as I have found that that makes a difference.

Timing of meals won't impact body composition unless you're getting prepped for a show. Focus on total calories and macros for the day. Timing is only important in that you time your meals in a way that allows you the best gym performance.