Tried everything...... help ?
- 07-18-2008, 08:17 AM
Tried everything...... help ?
So basically im 16 years old, and ive been lifting since i was 13. When i started i was inspired by the big dudes, you know Arnold etc... i started early and i DID make gains.....im 5'11, 165lbs now, and i am in shape, just not massive.
Now heres the thing. Ive been lifting for almost 4 years, but ive been lifting like as intense as i possibly could for just under 2 years now. i train 5 days a week, got my muscle groups, spacing worked out etc i even have my nutrition more or less perfect. As of right now, i take BSN N.O xplode pre w/o, and Anabolic O.D, post w/o. I take creatine daily, have 2 or 3 protein shakes everyday, and get as much sleep as i can.
NOW. i realize im only 16, but what im at is more than a plateau. I litterally cant get any bigger. I feel better, and i have fine definition, but you can tell by my stats im not huge. i want to be huge, but im against steroids.
Im honestly stuck. Is it just me? Like genetics or what? ANYTHING, would be appreciated, ~B
- 07-18-2008, 08:34 AM
You said your nutrition is more or less perfect. Your maint. calories is approx 2500. How many calories are you taking in per day? If it's less than 3000 a day we may have found out why you're not making anymore gains.
Welcome to the board.
- 07-18-2008, 08:37 AM
Haha, 'More or less' being key...... i mean i do try to get like 3000-4000 calories a day.... i eat a lot and most of it is good, but i was starting to think it had something to do with age? Or genetics? Do you think thats possible?
And thank you, looks like ill be having fun.
07-18-2008, 08:41 AM
*shrugs* I'll leave the developmental answers to someone else. I only pretend to know about food
I'd imagine that if you stick with what you're doing, switch up routine every few months, and keep eating clean; you will develop most impressively in the coming years.
Maybe wrasslin116 will find his way to this thread. He's 16 and would probably be a lot more experienced in growth for you youngins.
07-18-2008, 08:47 AM
Ok sweet, if somebody could direct him here...thattd be good lol but you know what im havin trouble with the profile how can i get a picture up for my user display pic thing?
07-18-2008, 08:49 AM
User CP -> Edit Avatar
07-18-2008, 08:51 AM
the first two things i would look at is if you are overtraining or not getting enough calories. What is you bf% at? I think you probably need to eat more....but im guessing.
07-18-2008, 08:55 AM
like i do feel worn after a work out and sore etc but not ever like i cant continue..
07-18-2008, 08:56 AM
Change your routine, you may want to adopt a 5 x 5 training 3x week for a little while. I change routines every 6 weeks
07-18-2008, 08:57 AM
07-18-2008, 08:58 AM
07-18-2008, 09:13 AM
and yeaa i can :
Monday: Chest. dumbell bench press 3x8, incline dumbell press 3x8, smith machine decline bench press 3x6, pec flies/peckdeck 3x8, and seated press 3x8
Tuesday: Arms. Overhead tricep press 3x8, tricep kickbacks 3x8, tricep pulldown 3x8, close grip bench press 3x6. Alternate arm bicep dumbell curl 3x8, concerntration curl 3x6, barbell curls 1x10, standing preacher curls 3x8.
Wednesday: Back. Pullups 1x10. bent over dumbell row 3x8, one arm row 3x6, lat pulldown 3x8, reverse seated pull 3x8, reverse cable crossovers 3x6.
Thursday: Legs. Sqauts 3x8, seated leg curl 3x8, hamstring curl 3x8, leg press 3x10, wieghted calf raises 3x10
Friday: Shoulders: Military press 3x8, standing overhead press 3x6, dumbell horizantal flies 3x8, shoulder shrugs 3x6.
I do abs on tuesdays and thursdays, sometimes on saturdays. i warm up and cool down with 5 minutes cardio, and i stretch before and after.
07-18-2008, 12:26 PM
07-18-2008, 12:54 PM
07-18-2008, 01:43 PM
No expert, but you could probably drop half of those exercises. And your old trainer sounds dumb. Just sayin. haha.
But for chest, pick 2 press movements and throw in some db pullovers and db flies. Tri's, just use the close grip bench and some heavy skull crushers. Maybe add the pulldowns once in a while. Bi's, all you need is some type of standing curl (not preacher), hammer curls, and do some seated db curls on an incline bench. As for back, Id drop both of those movements that include "reverse" in the names. And try not to do arms the day after chest. Once thats done you can hit everything youre doing with a little extra intensity and get in and out of the gym in less time.
Id also say if you want to grow, make absolute sure that youre getting enough cals EVERY day. If thats 4000, make sure you hit 4000 consistently.
07-18-2008, 01:45 PM
07-18-2008, 01:53 PM
Oh, and Id also say drop the NO and anabolic OD and take some food pre and post workout. The NO products are all marketing, and the OD just sounds like something I dont even care to look up before I call a waste of money. Hope Im not sounding like a richard here.
07-18-2008, 01:54 PM
07-18-2008, 01:56 PM
07-18-2008, 02:01 PM
07-18-2008, 02:09 PM
back - deadlift - missing
back - pull ups (wide grip)
biceps - chin ups - missing
biceps - barbell curl
chest - barbell bench press - missing
legs - squats
legs - lunges - missing
shoulders - military press
triceps - close grip bench
triceps - dips - missing
overall - clean and press
overall - overhead squat
pullups 1x10 is not challenging you. you need to work out usually with 3-4 sets if mass is your goal. 1x10 is like a warm up and then you stop. i would keep it simple, and use these as your mass gainers (going hard and heavy with these, then adding in any other isolation moves AFTER these have been done. example, i start arm day supersetting chins with dips (weighted), then close grip bench supersetted with barbell curls. then, after i've done my mass gainers with the most weight my rested muscles can handle, i then do isolation work. i bet if you address these issues, you will gain 4 pounds over the next two months. if not, repost and title it "suncloud is a frikken moron".
07-18-2008, 02:09 PM
Wow. ok great **** guys lol far as my trainers concerned hes my OLD trainer for a reason.... he is an idiot, and hes an ******* too......as for the w/o suggestions that would be really helpfull it it would work...do you think doing less on each group is a good idea? I mean im DEFFINETLY no expert but i figured the more intesely you hit each muscle group on its day, the bigger it would grow....? your probobly right about the supps.....i mean they r expencive, but there has to be SOME that work... any reccomendations??
lol and as for tha JD yeaa it is bad at 16 i know, but im not an idiot i moderate....and its ussually just for special occasions..... (im kinda attached to it you know..? )
07-18-2008, 02:11 PM
07-18-2008, 02:13 PM
Haha okayy great yea im gonna try that stuff......dammit i know squats are much needed but i dunno something about them i ****ing HATE em.... lol
but ill deal - what kindsa things should i put in my shake then? At the moment i got the egg whites the bannanas the strawberries and nonfat milk going.....occasionally with some protien powder.....but again obviously im doiing something wrong....
07-18-2008, 02:14 PM
07-18-2008, 02:15 PM
07-18-2008, 02:25 PM
i'd add in some oatmeal into the mix if your blender can do a good job of it, if not get some waxy maize (its cheap online). not only do you need to spike insulin after workouts (ONLY), but you have to fuel yourself before you work out (amino's and carbs), or your body scavenges amino acids from your muscles, robbing you of some of your strength. also inarius brought up a good point - stop drinking if you really want to grow. squats are the devil, but you will grow to hate lunges equally. again, try the mass gainer moves out (i forgot to incude the sled for legs as well), and let me know if they worked for you. in addition, if you're not 100% positive you're taking in 3k-4k calories a day, you may be only doing 2800, which may be too low for your age and metabolism. a shake pre and post workout will add in 500 calories easy, which will also help you grow, not only by nature of the added calories, but the timing of those calories, which is equally important. everyone's metabolism is different. when i maxed out my weight at 18 and 148 lbs i was eating like a pig everyday.
omlette with veggies
2 bacon strips
2 sausage links
4 bowls of cereal
2 packets of M&M's
2 double cheeseburgers
1 three muskateers
army entree (whatever the hell it was)
1/2 a pizza from domino's.
granted diet wasn't clean, but if you're plateu'ing, its calories thats holding you back, even if you think you're eating a lot. in addition, i knew nothing about nutrition at that point (holy sodium overload, why 2 meals with veggie), so please god eat healthy. no pizza and make your own burgers.
07-18-2008, 02:54 PM
im not an expert on foods but i do have a budget and all the foods like that sounds costly?
but i was wondering, to maintain calories....can i just eat like a pig, you know burgers pizza **** etc and then try and turn it to muscle in the gym?
probobly not huh..... but no idea what my BMI is, got any GOOD supplements that WOULD help in mind?
and isnt a drink okay every once ina while? or literally not at all.....
07-18-2008, 02:55 PM
07-18-2008, 02:57 PM
“Besides, it is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit.”
07-18-2008, 03:01 PM
07-18-2008, 03:04 PM
you still need fats... there are good and bad fats...
stay away from trans fat... I keep Sat. Fat low too.
SFW and GFH
07-18-2008, 03:05 PM
evoo - extra virgin olive oil. fats are bad if they're in the form of trans fat or polyunsaturated fats. monounsaturated fats though are necessary for healthy organ function. they are found in fatty fish (salmon), nuts, olive oil, avacado's. i'm sure i'm missing some other common ones.
07-18-2008, 03:07 PM
07-18-2008, 03:11 PM
i'd stay away from soda. sugar is really not your friend here. think about taking in things that are not processed - no premade meals, no pizza, no burgers (since they have too much salt and fat) buy 96% lean and make em, no soda, no trans fat. thats the easiest way i can explain it. preservatives may/may not decrease absorption of protein/vitamins. nobody knows. we all do know that unprocessed food gives us better gains, so there's something going on. if you've got a meat market nearby, buffalo is loaded with protein, and is the same price (ground) as beef. according to USDA, it is illegal to sell buffalo that has not been grain fed, or has added hormones. keep it as close to natural as you can without breaking the bank and you will see better results.
07-18-2008, 03:13 PM
how much water do you drink a day?
Soda will definitely hurt you. Stick to natural foods and drop the soda. Too much sugar and carbonation.
You should drink atleast a gallon of water a day...
You are looking for a supp but once you get all these down you won't have a need for a supp for a long time.
SFW and GFH
07-18-2008, 03:25 PM
07-18-2008, 03:32 PM
buffalo tastes like high grade beef. and you get used to the water. i started with 2 liters a day and got up to 4. a little creatine and whey won't hurt. take the whey post workout with carbs, and creatine as directed. if taken post, take it 15-20 min after the whey if your stomach gets upset.
07-18-2008, 03:47 PM
07-18-2008, 03:55 PM
creatine 3x a day won't hurt. sugar free redbull is OK for you, though b-12 by itself is so much cheaper. just try your best to stay away from as much processed junk as you can. you've got a lot of information in this thread, from a lot of senior members in this forum, so i'd give this whole thing a reread, and try this all out and see how much you can gain. again, if you adjust all these things everyone has mentioned, i don't see why you won't put on 20 lbs this year. and please god, don't start smoking, as that is what kept me from a lot of my gains one year ago.