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  1. #1
    Registered User Diezed's Avatar
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    Lack of gains. Help!

    Hey everyone. This is my first post, however I have been browsing these forums for a while. I'm 19, 5"10 & 145 pds and I am trying to put on muscle mass. I have noticed however that I am not getting the gains I'd like. I have been stuck on a few weights for quite some time. Well anyways, here's my routine.

    Monday (Chest)
    Bench Press 5x5
    Incline Bench 5x5
    Decline Bench 5x5
    Dumbbell Press 5x5
    Dumbbell Flys 5x5

    Tuesday
    Rest

    Wednesday (Biceps & Back)
    Dumbbell Curls 5x5
    EZ Bar Curls 5x5
    Cable Curls 5x5
    Pullups 5x5
    Seated Row 5x5
    Lat Pulldowns 5x5

    Thursday
    Rest

    Friday (Shoulders & Triceps)
    Lateral Raises 5x5
    Shoulder Press 5x5
    Military Press 5x5
    Skullcrushers 5x5
    Rope Pushdowns 5x5
    Tricep Extensions 5x5

    Saturday
    Abs

    Sunday
    Rest

    I do eat a lot and don't think my diet is a problem. In terms of supplements, I take 2 multivitamins on workout days and 1 on non workout days. I also take a protein shake after every workout. I possibly could be lacking protein though because I don't think I get 1g/pd a day.

    Basically, in terms of most exercises, I am not getting much gains, especially chest. I started working out in February. It was the first time I ever went to the gym. I benched 20 pd plates. I am now at only 40 pd plates. I try to workout regularly but I am in university so I never get to go during exam periods (which feels like always).

    Any idea what would I can do?
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  2. #2
    Registered User PocketFull's Avatar
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    dude im about in the same exact boat! Im 5'9, and 145lbs. and ive completely stopped gaining aswell.
    12 months of heavy lifting and still going strong.
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  3. #3
    You know what it is RealTalk92's Avatar
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    go for around 1.5 grams of protein per pound...if youre not growing youre not eating enough; it's as simple as that
    52 weeks...make 'em count

    Times will get tough.
    Get up again
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  4. #4
    Registered User B18's Avatar
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    Start by fixing your routine and add a leg day. And eat more.
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  5. #5
    Gaining slow but sure Reid456's Avatar
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    Keep eating and getting enough rest and lifting hard. You will grow. If you don't, read my first sentence again.

    edit: LOL no leg day and a back day with deadlifts. No wonder your progress is slow.
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  6. #6
    Banned Lanny14's Avatar
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    To much volume. All you need is 3-4 exercises with 3 sets each.... Eat more
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