not gaining anymore!

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    booya123's Avatar
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    not gaining anymore!


    i been goin to the gym for 8 months now.
    started at 140lbs now at 160lbs and havent gained weight in the last 2-3 months. im eating the same amount as i did to gain the first 20lbs just now it seems the weight isnt comming.

    here is my last workout
    squat 135x5 225x2 245x5 135x10
    bench 135x5 135x6 145x6
    bent over row 135x5 135x5 135x5
    over head press 35x8 55x9 65x8
    dead lift 135x5 275x8
    bicep curl 65x12 65x12 85x8 85x8
    seated calf raise 45x16x16x16

    i do the above workout every time in the gym but try and add 5lbs to the big lifts each week(squat, dead lift, bench, row)
    im having problems adding weight to bench press

    is there something wrong with my workout? im eating 2800-3000 cals a day and having a real hard time getting anymore food in.

    someone help me gain weight again!!!

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    Quote Originally Posted by booya123 View Post
    i been goin to the gym for 8 months now.
    started at 140lbs now at 160lbs and havent gained weight in the last 2-3 months. im eating the same amount as i did to gain the first 20lbs just now it seems the weight isnt comming.
    here is my last workout
    squat 135x5 225x2 245x5 135x10
    bench 135x5 135x6 145x6
    bent over row 135x5 135x5 135x5
    over head press 35x8 55x9 65x8
    dead lift 135x5 275x8
    bicep curl 65x12 65x12 85x8 85x8
    seated calf raise 45x16x16x16

    i do the above workout every time in the gym but try and add 5lbs to the big lifts each week(squat, dead lift, bench, row)
    im having problems adding weight to bench press

    is there something wrong with my workout? im eating 2800-3000 cals a day and having a real hard time getting anymore food in.

    someone help me gain weight again!!!
    That's because you've hit your maintainence level of calorie intake. Eat more.

    You need to break up your workout too and give yourself enough time to recover in the areas you've worked out. If you're doing the same workout every time you go to the gym and are working out every 2 days it's no wonder you're going nowhere fast.

    So;
    1. Eat more
    2. Review your routine
    3. Change up your exercises (WTF would you do 135x5 followed by 275x8 on DL???)
    4. Ensure you have 2-3 days recovery time between hitting the same body part(s)


    Do that, you'll start gaining again. Don't, and you won't.
  3. New Member
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    ohh yea forgot to say i do the above routine 3 times a week sunday i go for a heavy day then tuesday take about 10% off the main lifts then thursday take 20% off the heavy day. guess i need to eat more but damn its so hard im full almost all day long. maybee i just need to start adding some junk food in for extra cals.
    •   
       

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    Eating more is only part of it. I'm assuming you aren't much less than 10% BF so there is more gaining you can do. You want to split out the big compound lifts you're doing. If you're doing 3 sessions a week split it thus;

    Day 1: Squats.

    Day 2: Bench.

    Day 3: DL's.

    You're also doing too low a weight/high rep ratio on some of your exercises. Start targeting muscles or muscle groups more specifically on each day and then rotating it.

    Your routine is currently the #1 thing letting you down.
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    ahh ok i gotcha what your saying is instead of doing a full body workout 3 times a week i should try and come up with some kind of split like
    sunday do chest and tri's
    wed do back and bi's
    friday legs and shoulders
    or something like that

    its gonna suck only doing squats and deads 1 time a week but il try it out and see what happens cant be any worse then i been doin the last couple months
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    Quote Originally Posted by booya123 View Post
    ahh ok i gotcha what your saying is instead of doing a full body workout 3 times a week i should try and come up with some kind of split like
    sunday do chest and tri's
    wed do back and bi's
    friday legs and shoulders
    or something like that

    its gonna suck only doing squats and deads 1 time a week but il try it out and see what happens cant be any worse then i been doin the last couple months
    Bingo.

    Will mean you can work that much harder. You should be doing 4-6 reps x 3-4 sets of nothing less than 85% of your 1 rep maximum to build maximum mass. If you can squeeze out an additional rep do so, then up the weight next w/o.
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    curious of what supps ur takin. how the diet looks, im trying to make my way to about 160 170 before i cut im 146 right now.
    to clarify your using..

    here is my last workout
    squat 135x5 225x2 245x5 135x10
    bench 135x5 135x6 145x6
    bent over row 135x5 135x5 135x5-barbell?
    over head press 35x8 55x9 65x8- dumbbells?
    dead lift 135x5 275x8
    bicep curl 65x12 65x12 85x8 85x8- preacher curls?
    seated calf raise 45x16x16x16
  8. New Member
    booya123's Avatar
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    i use barbell for all exercises except the calf and bicep curls. as for diet i eat
    1pm protein (2 cups milk,1 cup oats, 1 scoop whey, 1 banana)
    3pm nature valley bar
    5pm handfull almonds and a piece of fruit
    7pmchicken breast baked potato green beens
    9pm peanutbutter sandwich 2 cups milk
    1am workout
    2am 1.5 scoops whey mixed with water, glass of gatorade
    3am chicken breast baked potato
    5am protein shake (2cups milk,1 cup oats, 1 scoop whey, 1 banana)

    i eat something like that everyday of course i mix up the stuff once and a while like hamburger helper or paste instead of chicken breast

    as for supps i take daily vitamin 4 caps of omega 3 and a b6 pill
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    wtf you work out at 1 in the morning??
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    To add cals, add more protein to 3pm meal and something else to 5pm.
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    If you've stopped gaining weight you need to eat more, it's that simple.

    If you haven't changed your routine in a while it's definitely time to change it up.

    There's no need to get crazy with your split. You can use a two day split so one week your working one group of bodyparts twice a week and then the following week your working the other group of bodyparts twice.

    Look into DC training principles if your interested in gaining size.

    Your jumping from 135 -> 225 on bench and 135 -> 275 on DL? that's not good. Once you start lifting real weight your going to injure yourself guaranteed.
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    Drink a gallon of water a day. Try it while working out heavy.
  

  
 

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