- 03-22-2007, 02:51 PM
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.
- 03-22-2007, 02:54 PM
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.
- 03-22-2007, 02:59 PM
i haven't done the fit day deal in a long time but its gota be well over 3500
03-22-2007, 03:03 PM
03-22-2007, 03:32 PM
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.
03-22-2007, 03:59 PM
bent over row
close grip pull up
bench alternating between bar and dumbbell
incline same as above
hammer strength wide grip bench
straight leg deads
standing bar press
seated dumbbell press
bent over raises
incline db curls
cable concentration curls
over head extensions
cable push downs or dips
I’m not sure about the weight loss thing
03-22-2007, 04:48 PM
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.
03-22-2007, 05:47 PM
i will give it a try, any suggetsions on a leg work out?
03-22-2007, 05:55 PM
03-22-2007, 07:27 PM
Here is a simple and effective thigh program
Lying Leg Curls
Alternate squats with front squats and leg press with unilateral leg press.
03-22-2007, 08:16 PM
also for supplements I use NO Explode, Cell Mass, Animal Pak, Animal M Stack ... proteins
03-22-2007, 08:27 PM
03-22-2007, 09:10 PM
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
03-23-2007, 06:48 AM
I always walk funny for a couple of days after a good set of lunges, lol
03-23-2007, 07:06 AM
Lunges are an acquired taste.
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