Well, it has been a while since I first came to this board. I started lifting 1 1/2 years ago and hit my first plateau within 5 months, I hit another 7 months later and now I have hit another. I need to get crazy to get things moving again. Currently, I do a routine that involves legs/abs, bi/back and shoulders chest. 6 sets of each muscle group, so that is 12 sets each workout. I need so new lifts to get things moving again.
On a good note, I have gone from 188lbs with 18% body fat to 175lbs with 7% body fat since I started June 05. I have been 175lbs since last May. What to do?
I would like to add about 10lbs to my frame. I am 5'9". I am not trying to get huge. I kayak a lot and lead an extremely active lifestyle. I fish offshore for swordfish and tuna as well. I am cut. Just need 10lbs and a little more stregnth.
Built, I think I eat very well. I take in 200gms of protein a day, lots of complex carbs (pre and post workout), fruits, vegetables. Six meals and 4000 calories a day. What would you suggest?
i dont mean to step on any toes but when you hit a plateau a change in your workout is the first thing that came to mind for me...it sounds like you eat enough protien but somtimes people just dont have enough calorie to gain weight
If you're not gaining on that then clearly you need to eat more.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
If you consistently eat 4000 cals a day and make no gains, you have discovered maintenance. You'll have to eat more. I suggest adding 500 calories to your day and seeing where that takes you.
The first two things to check is diet and overtrained.
Also changing up training routine is recommended.
Overtrained is probably why your experiencing a plataue.
Take a week off and maintain a good diet.