Getting fat to get strong..?

[merl227]

Do you have to get a little pudgy in order to get past plateus? I’ve stalled for over a month now on all my lifts. I’m not super lean to begin with. 5’9 and approximately 165 pounds. I feel like the only way to get past that is to gain more weight. I’m already getting approximately 3k cals per day & hitting fat & protein macros. I’m just apprehensive on getting more calories in because I don’t want to get fat... but I’m not sure what to do at this point. Form is pretty good. Sleep is good.

[nakkiz]

When was the last time you deloaded?

[merl227]

When was the last time you deloaded?

A couple weeks ago. The problem I'm having is... I get up to a weight, (I'll pick my bench press just for example. Which I always stall around 185-190) I stall, then I remove 10% of that weight, then get back up to 185-190 then stall AGAIN, then take away 10% of the weight thinking that maybe my form is not on point, "I'll work on my form this time around." (my form is fine. I've posted form check videos). It's like my body just physically can't do such & such weight for x amount of reps & sets. 5 x 5 is a god damn struggle when I'm doing 185 pounds. Especially because even the first set I wasn't necessarily struggling like I was going to fail it but it definitely wasn't easy. Now to do 4 more sets of that...

[gbullock32]

A couple weeks ago. The problem I'm having is... I get up to a weight, (I'll pick my bench press just for example. Which I always stall around 185-190) I stall, then I remove 10% of that weight, then get back up to 185-190 then stall AGAIN, then take away 10% of the weight thinking that maybe my form is not on point, "I'll work on my form this time around." (my form is fine. I've posted form check videos). It's like my body just physically can't do such & such weight for x amount of reps & sets. 5 x 5 is a god damn struggle when I'm doing 185 pounds. Especially because even the first set I wasn't necessarily struggling like I was going to fail it but it definitely wasn't easy. Now to do 4 more sets of that...

Try micro-loading the weight?

[Partyrocking]

Have you tried changing the rep/set scheme?

[AdamWW]

What you didn't mention is whether or not you're actually gaining bodyweight still, and what your current leanness level is.

If you're 5' 9" and sitting at 165 but you're 13% bodyfat and you're not actually seeing a scale increase... you probably just need more food.

You said you're not 'super lean' to begin with, but what does that mean? 12%? 15%? 20%?

A current picture to assess that as well as information around bodyweight changes would be helpful here.

It's also something to keep in mind that even if you added a large additional surplus of like 400 calories in carbs, that's not even a lb of weight added in a week, and probably less if your fat intake is lower. You could always just make a 200-300 calorie bump in calories for a week or two and see if you push passed it. If you do, then you're going to need to just keep the calories higher. However, this only applies if you're not gaining bodyweight steadily. Adding a small amount of additional 'fluff' isn't going to amount to anything in the long run and at least you'll know where you stand plateau-wise.

[Tyler2106]

If you're 185lbs and can't do more than 185 on bench, you're either not doing enough volume for growth and or you're not eating enough for growth. At a minimum you'll want to be doing 10 sets per body group. If you're doing 5x5 for everything, it would probably be a good idea to change up the sets and rep. If you do 5x5 on BB bench, then try 3-4x8-12 on DB bench for example.

[merl227]

https://imgur.com/a/BCi6w

https://imgur.com/a/xs69M

These are current pictures of me.

I'm approx. 165 at 5'9. I started out at 160 in August. I haven't tried changing rep scheme as the program called for 5 x 5. More food?

edit: Hey Tyler, are you saying that instead of doing 185 for 5 reps of 5 sets... instead do something like 8-12 reps for 3 sets of a lower weight, say... 160 pounds or so?

[Tyler2106]

https://imgur.com/a/BCi6w

https://imgur.com/a/xs69M

These are current pictures of me.

I'm approx. 165 at 5'9. I started out at 160 in August. I haven't tried changing rep scheme as the program called for 5 x 5. More food?

edit: Hey Tyler, are you saying that instead of doing 185 for 5 reps of 5 sets... instead do something like 8-12 reps for 3 sets of a lower weight, say... 160 pounds or so?

I misread your op. Body weight of 165 doing 185 for 5x5 is good, but you shouldn't be stalling. What program are you on? What is your maintenance calories? How many calories are you eating a day?

[mdonnelly80]

No, you don't need to put on BF to get stronger. Plenty of folks get stronger while in a caloric deficit. Seeing as you've put on some mass, it looks like this is a programming issue, plain and simple. So, you can go one of three ways with it:

1. Increase the volume of the specific lift and see where that takes you. I know I tend to need more volume to break plateaus, especially on bench. 5x5 is generally more than enough for people but it might not be enough for you.

2. Back off on the volume (try Starting Strength) and maybe that will get you back on track. I do know some folks stop responding to the 5x5 volume when they hit a certain point and need to back off a bit.

3. Add in some assistance work volume. If you're struggling to lock out, then toss in tricep specific work or some floor presses. If you're fighting the weight off of your chest, then do dumbbell presses.

[melDorado]

Getting fat does indeed increase strength... mass moves mass its physics

Up to a certain point where your gut starts to get in the way of your lifts etc.

Look at the elite strongmen that's the optimum level of fat

[merl227]

I’m on alpha destiny’s novice program but instead of floor press I do regular bench press.

My maintenance calories is 2700, I eat 3,000-3,200 calories per day. Always hitting protein & fats. I don’t eat bull**** food.

[AdamWW]

I’m on alpha destiny’s novice program but instead of floor press I do regular bench press.

My maintenance calories is 2700, I eat 3,000-3,200 calories per day. Always hitting protein & fats. I don’t eat bull**** food.

What is bullshyt food?

[merl227]

What is bullshyt food?

Haha. Yeah. Not really descriptive. I just meant that I'm not eating stuff like 2 packages of pop tarts for breakfast, hotpockets for lunch, taco bell for dinner. My diet is pretty spot on. Vegetables (probably should get a little more variety to be honest) and fruits included.

[ErikTheElectric]

Gaining Fat =/= Getting Fat OP.

[merl227]

Thanks dude. 3.2k calories a day BABY!!

(used to weight a lot. 220 at only 5'9.)

lol found an old pic. I'm all the way to the right. This was like 5-6 years ago.

https://imgur.com/a/mTvXz