hit a plateu!

[BulkingBrit]

ive gone from 130 - 172 in about 6 months...but now ive completely stopped at a dead end.

ive upped my calories by another 500, to around 3700-4000 a day, but it still isnt giving me gains, ive actually lost 2cm on my arms.

my diet is in check, heres what i eat.

chicken
eggs
brown bread
tuna/cod/sardines
pizza (cheat)
oats
milk
peanut butter (kinda cheat)
yogurt
cottage cheese
steak

my routine has been the same for the past 6 months, ive tried mixing the reps up but that doesnt work.



Chest: dumbell bench press, 2x8.


dumbell flys, 2x8.


barbell bench press 3x8


incline dumbell bench press


-------------------------------------------------------------------------------------------------------------------------------------

Back: dumbell rows, 4x8.

deadlift, 4x8.

wide grip chins
-----------------------------------------------------------------------------------------------------------------------


Shoulders/Traps:


shoulder press, 4x8.


front raises, 2x8.


shrugs, 2x8.


upright row, 3x8.

-----------------------------------------------------------------------------------------------------------------------------------


Biceps: hammer curls, 2x6.

bicep curls, 4x8.




Triceps: tri extention 1x8


weighted dips, 2x8.


skull crushers, 3x8.

---------------------------------------------------------------------------------------------------------------------------------------

Legs: squats, 4x8.


calf raises, 3x8.

[Fall0utBoy220]

my routine has been the same for the past 6 months, ive tried mixing the reps up but that doesnt work.


There's your problem. Switch it up, do different excersizes so that your muscles don't get used to it.

[felboisse]

dude thats all you do for your legs? maybe try an entirely new routine. i assume your ready to work out 5 days a week.
day 1: chest
day 2: legs
day 3: rest
day 4: back
day 5: shoulders and traps (neck if you do that)
day 6: biceps, triceps and forearms

4ish exercises per muscle.
you can do abs and calves 3 times a week.

[BulkingBrit]

Originally Posted by Fall0utBoy220

my routine has been the same for the past 6 months, ive tried mixing the reps up but that doesnt work.


There's your problem. Switch it up, do different excersizes so that your muscles don't get used to it.

yeah, probably the best idea.

if someone who's got a fair amount of muscle could post up there routine, for me to try out...that would be cool.

i dont go gym though, so cant do machine work.

[BulkingBrit]

Originally Posted by felboisse

dude thats all you do for your legs? maybe try an entirely new routine. i assume your ready to work out 5 days a week.
day 1: chest
day 2: legs
day 3: rest
day 4: back
day 5: shoulders and traps (neck if you do that)
day 6: biceps, triceps and forearms

4ish exercises per muscle.
you can do abs and calves 3 times a week.

im already on a 5 day split mate.


mon - chest/abs

tues - back

weds - shoulders/abs

thurs - bi's/tris

fri - legs

[felboisse]

then switch it up a bit. a trainer at my gym told me that you should start with the bigger muscle groups first. i know that legs are the biggest muscle group but he said to put chest first so that u could do legs in between chest and back.

[ectomeso1]

everything works but nothing works forever.....mix up your workout, but in all honesty gaining weight comes down to eating more food then you burn............increase your calories by adding a handful of nuts to every meal or maybe an extra scoop of protein in your shakes........try adding a midnight meal, and decresing your daily cardio activity until you reach you desired weight

remember tho when bulking a net gain of 1-2 lbs per week is the most one should gain, for the most part anymore weight will either be water or fatty tissue

[johno_66]

Do a full body routine for a 2 weeks! Then go back with a fresh split.


Training ur muscles 3x per week will shock them a bit.

[Murphy1979]

you didint, youve just slowed down.

how often do you check your wieght, mirror, mesurments? everyday? everyworkout? ur gonna go crazy man


just eat and lift hard, always beat your last workout, even if its for just one rep more. gains wont stop comming.



If you still feel your not gaining later try the 20 rep squats and drinking a gallon of milk a day... if you dont gain 10lbs that month somethings ****ed