HELP! Been at a plateau for a year and a half.

DK0313

DK0313

Member
I've been lifting consistently six days a week got the past 3 years. In the past year and a half I've gained no muscle. And put on fat. My diet is on point. I eat 2000 calories on a cut, with 500 or so cals of cardio, and on a bulk I eat around 4k. I eat 1.5-2 ga of protein and sufficient fat as well. I push myself in the gym and am starting to lose motivation because I'm getting nowhere, it just seems pointless. What could be the problem?
 
Well I doubt it's hormones. Might just be time for a shock factor. You doing full body or split training? Switch it up. Also going on a strict cut while prime the body for growth. How's stress? Drink a lot? There's so many possibilities.
 
My test is around 600, I do split training, chest, back, legs, shoulders, then bis & tries. I do stress alot though I really don't need to. And no, I dont drink, however I take tramadol occasionally if thatd effect anything
 
Try switching to full body for a few months. Only need 1 exercise per body part, maybe 2 for back and legs. Another thing I like is training every other day alternating 2 workouts and switching up reps. Like day 1-
Bench, deadlift, overhead press, squat, chins or rows5x5. Rest.
Day 3 arms, calves, and abs 2 exercise each muscle.
Day 5 go back to first workout but do 3x20.

Basically you hit everything 2-3 times a week but still have lots of recovery time.
 
Tramadol is a narc correct? Pain killer? If so chronic use could be negatively affect gains but occasional use probably not so much
 
Smont said:
Try switching to full body for a few months. Only need 1 exercise per body part, maybe 2 for back and legs. Another thing I like is training every other day alternating 2 workouts and switching up reps. Like day 1-
Bench, deadlift, overhead press, squat, chins or rows5x5. Rest.
Day 3 arms, calves, and abs 2 exercise each muscle.
Day 5 go back to first workout but do 3x20.

Basically you hit everything 2-3 times a week but still have lots of recovery time.
Click to expand...
Looks good I'll start doing that and see how it works, however I cant so deads or squats with much weight at all anymore because it puts too much pressure on my lower back, I have spondylosis is my L5 and S1 in my spine
 
Smont said:
Tramadol is a narc correct? Pain killer? If so chronic use could be negatively affect gains but occasional use probably not so much
Click to expand...
Yes, it's a weak opiate, I dont take it daily just whenever my back hurts too much
 
DK0313 said:
Looks good I'll start doing that and see how it works, however I cant so deads or squats with much weight at all anymore because it puts too much pressure on my lower back, I have spondylosis is my L5 and S1 in my spine
Click to expand...

So use a leg press for heavy day. Another idea is squat last In the workout so your already a little tired or do a few high rep sets before the heavy stuff. Like 30,15,5,5
Just ideas
 
Smont said:
Try switching to full body for a few months. Only need 1 exercise per body part, maybe 2 for back and legs. Another thing I like is training every other day alternating 2 workouts and switching up reps. Like day 1-
Bench, deadlift, overhead press, squat, chins or rows5x5. Rest.
Day 3 arms, calves, and abs 2 exercise each muscle.
Day 5 go back to first workout but do 3x20.

Basically you hit everything 2-3 times a week but still have lots of recovery time.
Click to expand...

This would have been my suggestion, switch to full body and train less days....
 
I know it sounds stupid, but one thing that has worked great for me in a similar situation was reversing my split order completely and adding 10% weight to everything. Normal I do compounds and switch to isolation and I just went backwards for a few weeks and added more weight than I knew I could lift to every workout. Just throwing a wrench in the gears helped me see progress within a couple of weeks and all of my lifts lurched forward and benefited.
 
DK0313 said:
I've been lifting consistently six days a week got the past 3 years. In the past year and a half I've gained no muscle. And put on fat. My diet is on point. I eat 2000 calories on a cut, with 500 or so cals of cardio, and on a bulk I eat around 4k. I eat 1.5-2 ga of protein and sufficient fat as well. I push myself in the gym and am starting to lose motivation because I'm getting nowhere, it just seems pointless. What could be the problem?
Click to expand...

How long do you do bulking and cutting phases for? I've seen similar problems with some of my clients that bulk for 4 weeks, feel fat, start cutting, feel skinny, start bulking, feel fat.... and the cycle continues. If you are seriously committed to one goal, bulking or cutting, for an extended period (more than 5-6 months) I don't think you would be stagnant.

My other question is on your calorie intake. Your intake is 4k on a bulk, and 2k on a cut - in theory this would mean that your maintenance is 3k and you are going to extremes in both directions during your bulking and cutting phases. Being +/- 1000 from maintenance is not ideal as a natural lifter, and I think this might be hampering your overall progress.
 
john.patterson said:
How long do you do bulking and cutting phases for? I've seen similar problems with some of my clients that bulk for 4 weeks, feel fat, start cutting, feel skinny, start bulking, feel fat.... and the cycle continues. If you are seriously committed to one goal, bulking or cutting, for an extended period (more than 5-6 months) I don't think you would be stagnant.

My other question is on your calorie intake. Your intake is 4k on a bulk, and 2k on a cut - in theory this would mean that your maintenance is 3k and you are going to extremes in both directions during your bulking and cutting phases. Being +/- 1000 from maintenance is not ideal as a natural lifter, and I think this might be hampering your overall progress.
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Maybe I should try going on longer cycles, I cut for three months maintain for two weeks then bulk for 3 then maintain for two again. And my TDEE changes when I'm on a bulk and a cut, I'm alot more active on a bulk but I do eat too much, I have a hard time controlling myself when I try to gain. I do typically push my cuts a bit hard with doing excessive cardio, I shoot for -2 lbs a week.
 
DK0313 said:
Maybe I should try going on longer cycles, I cut for three months maintain for two weeks then bulk for 3 then maintain for two again. And my TDEE changes when I'm on a bulk and a cut, I'm alot more active on a bulk but I do eat too much, I have a hard time controlling myself when I try to gain. I do typically push my cuts a bit hard with doing excessive cardio, I shoot for -2 lbs a week.
Click to expand...

I would start by doing longer bulks and cuts with more moderation. 3 months isn't enough time as a natural lifter to build a significant amount of muscle IMO. I would aim for a 6+ month lean bulk and start with a more moderate surplus. Keep your lifting heavy and keep the volume high. How is your rest and recovery typically?
 
john.patterson said:
I would start by doing longer bulks and cuts with more moderation. 3 months isn't enough time as a natural lifter to build a significant amount of muscle IMO. I would aim for a 6+ month lean bulk and start with a more moderate surplus. Keep your lifting heavy and keep the volume high. How is your rest and recovery typically?
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If I'm being honest I usually dont take rest days, usually 1-2 days every 2 weeks. I've been rotating muscle groups so I havent really been sore when getting back around to a particular group. Also I get 5-7 hours of sleep a night. And to throw this out there I've ran a prohormone cycle and a sarm cycle awhile ago. But only one gear cycle before about 6 months ago, To try and break the plateau.
 
1-2 rest days every 2 weeks
5-7 hours of sleep

Both of those look low to me, you may need more recovery. Heavy compound movements would help spur growth, bench, deadlift, squat, and overhead press. Squat and deadlift are both great for back problems, but weight has to be appropriate and form has to be very good, which is easier said than done especially when you are dealing with pain/injuries. A good coach might be what you need but that gets damn expensive...

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DK0313 said:
If I'm being honest I usually dont take rest days, usually 1-2 days every 2 weeks. I've been rotating muscle groups so I havent really been sore when getting back around to a particular group. Also I get 5-7 hours of sleep a night. And to throw this out there I've ran a prohormone cycle and a sarm cycle awhile ago. But only one gear cycle before about 6 months ago, To try and break the plateau.
Click to expand...

I agree with Androflaven - you need to give your body time to recover. Training heavy every day of the week with no rest and lower sleep isn't helping you with your goals. I would dial back your frequency and give yourself at least one day off per week to sleep extra and recover. Also try to focus on sleeping more some nights if you can. I struggle with this too, but I always focus on at least 3 nights a week where I can get 8+ hours
 
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