cant gain anymore strength. - AnabolicMinds.com

cant gain anymore strength.

  1. S1ack3r's Avatar
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    cant gain anymore strength.


    i am 17 years old weighing at 190 and i am 6'1 in height. ive been doing consistent lifting for almost 2 years. and im stuck at the same bench as i was 9 months ago.
    9 months ago i benched 255. my excersises were not different, just straight up bench and push-ups. that was when i didnt know much about lifting. now that i know the different parts of the chest to workout i have about 5 exercises to workout my chest on upper body days.
    in december i maxed out and just get 255 barely. then 3 days ago i maxed out and only got 265. it took me 9 months to get 10 lbs. i want strength more than mass.
    right now im taking kre alkalyn, protein, and superpump 250. and i am dissappointed with my results. but i have to admit i look alot more defined. prob cause of the superpump 250.
    if yall got any advice on different supplements of workouts please let me know.

  2. GeekPoop's Avatar
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    focus on training not supps. Add in some accesory lifts to the BP, OHP / DB Press / Dips etc. Focus on speed and your technique
    Serious Nutrition Solutions
  3. S1ack3r's Avatar
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    thats what i have been doing, and it isnt working :/
    •   
       

  4. TheDeadlifter's Avatar
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    Change your training protocol. It's obvious your body isn't responding to your current program. Change it. Forget supplements - your only 17. EAT AND LIFT!!!
    -- JB \m/
    "There is no point in being alive if you cannot do the deadlift." - Jon Pall Sigmarsson
  5. Board Moderator
    Never enough
    EasyEJL's Avatar
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    Look around for powerlifting routines and follow one of them for a while.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  6. S1ack3r's Avatar
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    so no supps at all? just eat lift and sleep. should i not take creatine anymore?
  7. Board Moderator
    Never enough
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    supplements really wont' make a huge difference. Creatine is ok, if you are buying bulk creatine mono its cheap enough that it can't hurt. But lift for strength if thats what you want. If you made up your own routine, odds are at 17 its not that great. Find an existing powerlifting routine and follow it precisely for 8 weeks or whatever it suggests before switching off to something else.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  8. GeekPoop's Avatar
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    Try Billstarrs 5 x 5 or something similar. Ive been doing 5/3/1 and like it so far

    and following one a little is a like 3 months. So dont do it for a month than quit
    Serious Nutrition Solutions
  9. Draikaiden's Avatar
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    Switching it up to isolating different parts of the chest through different exercises like incline, flat, and decline presses is most likely what is causing more definition.
    But you can quickly start to overtrain and strength will stall.
    If you are not eating enough, strength will stall.
    If strength is your main goal, you need to eat a lot, (good foods)
    and allow yourself enough rest to fully recover between workouts involving the same muscle groups.
    You may need to take a deload week or even two.
    Use 40-60% of your 1 rep max, and let your body recover.
    I cannot post links yet so I will pm them to you.
    first is,
    "The best training for muscle mass for beginners" article from elitefts.
    Do not let the title discourage you, this is a strength program.

    the second is,
    Jim Wendler's 5/3/1
    Great ebook and program imo.
    hope this helps,
  10. Jurassic's Avatar
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    Take 2 weeks COMPLETELY off lifting. Start with a new lower volume program, I like 5x5 for strength/mass.
    You also need to be training all of your other muscles, you're body won't let you get too out of balance. A balanced program will help ALL of your lifts go up.

    EDIT
    Personally I take 1 week off every 6 weeks and alternate make routine when I get back. In my experience my gains start tapering off after about 6 weeks, I come back fresh and can keep steadily increasing. It also allows injuries to heal etc. I also take the entire 9 days off all supplements.
  11. fidget324's Avatar
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    Quote Originally Posted by Jurassic View Post
    Take 2 weeks COMPLETELY off lifting. Start with a new lower volume program, I like 5x5 for strength/mass.
    You also need to be training all of your other muscles, you're body won't let you get too out of balance. A balanced program will help ALL of your lifts go up.
    Jurassic has the right idea. What he is suggesting is a method called "strategic deconditioning." Over time, your body will adapt to the same exercises/workout. When this occurs your gains in mass and strength will drop off significantly, even if you are eating a good diet and sleeping well. Here are some ways to avoid this:
    1) Decondition for 2 weeks, then go back to the same routine
    2) Switch to an entirely different routine
    3) If you do a lot of compound exercises currently, switch to isolation exercises, or vise versa
    4) Look into Periodization programs. These are specifically designed for people who have trouble breaking plateaus.

    Hope this helps.
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    Isn't there creatine mono in superpump 250? If there is then i'd say your overkilling the creatine... that probably is not effecting your strength, but its just a waste of money... As for breaking the plateau, take 1 week off, get tons of rest and food, then get right back into it, try a different routine, intensity building techniques like rest pause sets really helped me... Maybe switch up your pre workout, make sure your meals are timed right, aim for a 600 calorie meal every 3 hours and you should be getting around 3000-3500 calories a day, if you put too much time inbetween meals, regardless of how much your eating, you will still be inhibiting your growth... So to recap

    First make sure nutrition is on point
    Second take a week break to allow your muscles to heal up and get yourself fresh
    Third shock your body into growth with a new workout routine and intensity building techniques (rest pause sets or drop sets are my fav.)

    Best of luck
  13. MongoSS's Avatar
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    First off. Dont worry about the bench so much. In the strength world it is the least important lift. That being said if you want to improve your bench stop benching for a while. Use the conjugate system, where you rotate main lifts that work the muscles similarly as the bench but are different. For example. Floor press for a week, dumbell press a week, board press a week, incline press a week, then try to flat bench after that. You are probably trying to bench too often. Also improve tricep lat and shoulder strength to give you a quality bench press. Eventually I would suggest you move into a Westside barbell type program to maximize strength.
  14. TheDeadlifter's Avatar
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    Quote Originally Posted by MongoSS View Post
    First off. Dont worry about the bench so much. In the strength world it is the least important lift. That being said if you want to improve your bench stop benching for a while. Use the conjugate system, where you rotate main lifts that work the muscles similarly as the bench but are different. For example. Floor press for a week, dumbell press a week, board press a week, incline press a week, then try to flat bench after that. You are probably trying to bench too often. Also improve tricep lat and shoulder strength to give you a quality bench press. Eventually I would suggest you move into a Westside barbell type program to maximize strength.

    To simplify things for Westside, read this:

    http://www.defrancostraining.com/articles.html

    Definately worthwhile for teens looking to get stronger.
    -- JB \m/
    "There is no point in being alive if you cannot do the deadlift." - Jon Pall Sigmarsson
  15. ecupirate's Avatar
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    At 17, i don't really think you need a deload week or 2 weeks off at all. Your body should be able to recovery pretty quickly. Keep lifting heavy and it will come. Try lower reps with real heavy weight. You may not get the pump that you might normally would get but strength will shoot up.
  16. hog928's Avatar
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    you cant let your body become fimiliar with a routine change it make it so your body wont expect it and on things like inline decline and flat bench try to go up by 5lbs when doing your work out and try to do this every week
  17. MrBigPR's Avatar
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    Just eat.
    Nutraplanet Representative
    PM me with any order questions and concerns
  18. 2ripp3dup's Avatar
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    make adjustments to your diet and switch up your workouts.
  19. matthias7's Avatar
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    Try Prime (USP).
  20. TheLastRonin's Avatar
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    Quote Originally Posted by S1ack3r View Post
    i am 17 years old weighing at 190 and i am 6'1 in height. ive been doing consistent lifting for almost 2 years. and im stuck at the same bench as i was 9 months ago.
    9 months ago i benched 255. my excersises were not different, just straight up bench and push-ups. that was when i didnt know much about lifting. now that i know the different parts of the chest to workout i have about 5 exercises to workout my chest on upper body days.
    in december i maxed out and just get 255 barely. then 3 days ago i maxed out and only got 265. it took me 9 months to get 10 lbs. i want strength more than mass.
    right now im taking kre alkalyn, protein, and superpump 250. and i am dissappointed with my results. but i have to admit i look alot more defined. prob cause of the superpump 250.
    if yall got any advice on different supplements of workouts please let me know.
    DO you see your problem? I do. You "learned" about how to lift and set up your exercise program lol. From where i might ask? You made more gains doing LESS exercises and focusing on those. Namely the regular BP. When you are young especially, you do not need to follow extravagant programs. Stick to doing the big 3; BP , DL, squat and a few auxiliary movements.Then eat your face off. Make sure you really know what good form is for the bench press as well if you are looking for power and strength.
    YouTube- Dave Tate's Six-Week Bench Press Cure
  21. ecosocialist's Avatar
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    You could also research or ask about a workout routine that focuses on the shoulders. Also, research all the smaller muscles and balance muscles that go into a bench press and find a routine that also targets them. Your bench press strength is only going to be as strong as your weakest part. By building up all of your foundation, your immediately improving your strength, your helping yourself avoid injury, improving your physique, and allowing a better foundation for muscle growth in the future.
  

  
 

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