Trying to bulk up right now and its just not going well at all. The only thing that's getting bigger is my belly and my thighs. My thighs/quads continue to grow and get stronger and everything else has platued completely and has been for a long time now. I was listening to dorian yates interview the other day where he talks about the 12-18month period where pretty much anything works and after that period most people never get any bigger, even when they train for years after and think thats where I'm at. Like i said my quads continue to grow, so i must getting enough nutrition, with TOO MANY calories coming in right now because I'm getting fatter.... So obviously its my workouts that are at fault? I just cant seem to get any stronger on my lifts and therefore no size increases are happening.
Heres what I have been doing....
seated dip machine
sets are usually 3 in the 4-8 rep range, i use tempo of 1 up 3 down.
2 on 1 off x 3 then 2 days off.
Have been eating about 5k calories a day 300g protein, obviously thats too much though, with the rate at which ive been gaining fat, so I will bring that down to 4000 or so. I get a nice pump/swolen feeling and look with clothes fitting differently for about 48 hours (providing i eat plenty) then I jus seem to return to how i was prior to the workout lol....
Really need some help, getting so frustrated and loseing motivation because I dont seem to be getting anywhere despite putting lots of effort in.... In fact im looking worse with the recent fat gains! I'm not at all a believer in throwing more volume at the problem, I guess Its time to start useing intensity enhancing techniques like rest pausing and stuff? Its difficult though when you train alone, for instance how could I rest pause dumbells when you have to kick them up after each pause... Should I switch over to the smith machine or something? Maybe I should try a different frequency full body 3x a week or something? Ahhh i dunno, help!!?