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Frustrated

  1. dsmlinc's Avatar
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    Frustrated


    So, I'm 24 6'4'' and at 185lbs. I have been lifting for years now, Iíll get serious put on some weight hit a plateau, get discouraged and slack off. I am determined to break over this damn plateau but I need some help.

    For the last 7 months I have been eating as much and as well as I can, 5-6 times a day. Good protein and carb rich foods with as little fat and as low of a GI as i can find. I lift Monday through Friday usually 4-5 exercises, with 3-4 sets at 6-8 reps. heavy.

    What happens is i get to 190lbs and then stop gaining. I think I have even lost weight.

    My friend who was a trainer said I should change up my work out routine, try a full body or superset type of work out for a month.

    Any suggestions?

  2. Rodja's Avatar
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    Roughly, how many kcals do you consume a day? Changing up your routine is also good, but your body needs quality kcals to build quality mass.
  3. dsmlinc's Avatar
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    i haven't done the fit day deal in a long time but its gota be well over 3500
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  4. Rodja's Avatar
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    Quote Originally Posted by dsmlinc View Post
    i haven't done the fit day deal in a long time but its gota be well over 3500
    I suggest finding your exact amounts with macros. Do fitday for about a week to get an average. Also, what is your exact lifting routine and supplements?
  5. thesinner's Avatar
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    It might sound kind of silly but try going on a weight-loss diet for a month or two. The theory behind this is that as your body stays in an anabolic state (like a caloric surplus) it becomes less responsive to growth.

    An HST cycle is also a good thing you might want to try.
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  6. dsmlinc's Avatar
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    Monday
    back deadlifts
    pull down
    bent over row
    close grip pull up

    Tuesday
    chest
    bench alternating between bar and dumbbell
    incline same as above
    hammer strength wide grip bench
    flys
    dips

    Wednesday
    legs
    squat
    leg press
    straight leg deads
    calf raises

    Thursday
    shoulders
    standing bar press
    seated dumbbell press
    lateral raises
    bent over raises
    shrug
    upright row

    Friday
    arms
    straight bar
    incline db curls
    cable concentration curls
    skull crushers
    over head extensions
    cable push downs or dips



    I’m not sure about the weight loss thing
  7. Rodja's Avatar
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    So, you do twice the volume for delts as you do for legs?
    That is your main problem; your largest muscles are in your thighs and they also help to release the most test, GH, IGF, etc. Also, cut an exercise from your chest day; 4 exercises is plenty and some, myself included, do only 3 exercises.
  8. dsmlinc's Avatar
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    i will give it a try, any suggetsions on a leg work out?
  9. thesinner's Avatar
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    Quote Originally Posted by dsmlinc View Post
    i will give it a try, any suggetsions on a leg work out?
    Lunges. One of the most effective and underrated leg exercises there are.
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    Quote Originally Posted by thesinner View Post
    Lunges. One of the most effective and underrated leg exercises there are.
    I agree on the lunges. I used to get asked how I got my thighs to grow and my answer was walking lunges.


    Here is a simple and effective thigh program
    Squats
    Stiff-legged DL
    Lunges
    Leg Press
    Lying Leg Curls

    Alternate squats with front squats and leg press with unilateral leg press.
  11. dsmlinc's Avatar
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    also for supplements I use NO Explode, Cell Mass, Animal Pak, Animal M Stack ... proteins
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    Quote Originally Posted by dsmlinc View Post
    also for supplements I use NO Explode, Cell Mass, Animal Pak, Animal M Stack ... proteins
    If you want to stay with creatine, I would suggest something other than cellmass. I used it for quite a while, and was not impressed with it at all

    and I will echo the importance of lunges for legs, they are really hard at first, but they REALLY work
  13. dsmlinc's Avatar
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    yeah i have never really goten any results from creatine... thanks for the help fellas i give it a try... i hate f'n lunges too
  14. livebono's Avatar
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    Quote Originally Posted by dsmlinc View Post
    yeah i have never really goten any results from creatine... thanks for the help fellas i give it a try... i hate f'n lunges too
    I have heard good things about a creatine called clout, but you may be a non-responder, but I personally have stopped taking the stuff altogether, it helped a lot with soreness, but that was about it

    I always walk funny for a couple of days after a good set of lunges, lol
  15. thesinner's Avatar
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    Lunges are an acquired taste.
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