Do I need to deload?

[mariannej5]

So I've been bulking since the beginning of November and have gained about 8lbs, got stronger really quickly but now am stalling on bench and squats. I haven't been able to add weight for 3 weeks now.

I have been consistently eating over maintenance with enough protein and fat etc. I don't feel tired at all during my workouts but am just not able to push past this little plateau.

So what do I next? Any advice is appreciated! Thanks ladies.

[oregonchick76]

Are you really 5'8" and 130 lbs? And that's after gaining 8 lbs? If that's the case, your weight is still really low for your height. I would have expected a 4-5 lb gain in the first month of a good bulk and then 2 lbs or so each month afterwards, so your 8 lbs seems a little puny.

What is your total calorie intake and macro breakdown?

I'm guessing your calorie intake still isn't high enough to support the demands you're placing on it. But yeah, if you are feeling burned out, take a week off and eat more.

[chamelious]

What Oregon said, also, surely your program has instructions for what to do when you stall on a lift?

[rdferguson]

So I've been bulking since the beginning of November and have gained about 8lbs, got stronger really quickly but now am stalling on bench and squats. I haven't been able to add weight for 3 weeks now.

I have been consistently eating over maintenance with enough protein and fat etc. I don't feel tired at all during my workouts but am just not able to push past this little plateau.

So what do I next? Any advice is appreciated! Thanks ladies.

8lb since November averages 2lb/month, so I'll have to disagree with Oregon and say your progress in terms of bodyweight is right on track, assuming that this progress has been relatively even.

I think we need more information on why you aren't adding weight to your squat and bench press. Are you failing reps? Are you not confident to do all your prescribed reps? Does your technique or form break down when you try putting an extra 1.25kg on each end of the bar? What do you experience as the limiting factor?

As a beginner, provided your pre-workout nutrition is decent and your general nutrition is better than dog $#!7, nutrition shouldn't be a limiting factor for strength improvements, at least not from workout to workout.

It might be that you need a deload. It might be that you need a spotter. It might be that you need to work in a different rep range. What are the parameters of your program? How often are you squatting and benching? What's the rep range and volume? Is it a cookie-cutter program we'd all know (eg Starting Strength, SL5x5, Texas Method) or something you can link us to?

[Jodie10]

I just took a four-day break (unintentional) from the gym and on my first day back set a couple new PRs. Clocking my macros every day, BTW-that never changes.

New believer in deload.

[oregonchick76]

8lb since November averages 2lb/month, so I'll have to disagree with Oregon and say your progress in terms of bodyweight is right on track, assuming that this progress has been relatively even.

I know the 'rule of thumb' is 2 lbs per month, but she's very tall and started out at a rather low weight for her height - 122. I would have anticipated a quick jump of several lbs in the first month due to glycogen loading, with a steady 2 lbs after that. The fact that she has only gained 8 lbs on her frame coupled with her fatigue suggests to me she is probably still isn't eating enough. Just so you know there was a rationale behind my post.

[mariannej5]

I am indeed 5'8 and 130lbs. I've been pretty good at tracking and consistently eat between 2500-3000 with minimum 130p, 85f . I am also breastfeeding and looking after a toddler so it's really hard to know what my maintenance is but I have been gaining at the rate of two lbs a month.

I am doing the PHUL routine, so I only do heavy back squats once a week and same with heavy bench press. I have a spotter once a week usually on the upper or lower power day.

For squats right now I'm at 145lbs and I can do the first set of 5 then in the next two sets I do maybe 2-3. In the hypertrophy day I do front squats 100lbs for 3sets of 8 just fine.

Bench press I have been stuck at 100lbs. I've been able to do 5 reps in the first set but only with a spotter.

In the last time that I couldn't complete the reps, I failed and my spotter had to help me lift/push up. I'm not sure what I see as the limiting factor. My form is pretty solid the whole way through, I just start to really slow down and sometimes a rep will take me 30 seconds to complete.

[Jodie10]

In the last time that I couldn't complete the reps, I failed and my spotter had to help me lift/push up. I'm not sure what I see as the limiting factor. My form is pretty solid the whole way through, I just start to really slow down and sometimes a rep will take me 30 seconds to complete.

I personally consider form failure as 'failure'. Ie., if I can't do it with perfect form, then I've reached failure.

Once you finish breastfeeding you should be able to gain more quickly. Good on you for working so hard while breastfeeding AND taking care of a toddler.

[mariannej5]

Thanks Jodie, that's great you were able to hit some PRs. I think I will take a few extra days off this week. It's not like it would do any harm!