I followed starting strength first and am currently doing a 4 day upper lower split. I am constantly struggling to progress. I will get the weight I can lift up one week but then I always end up having to start over with lighter weight bc it's just too heavy. I eat well over 2000 calories a day which is supposed to be more than enough for my size. I am 5'3 100lbs. I am so frustrated bc I keep getting stuck and having to go back to light weights. How do you progress when the weight just becomes too heavy? Skull crushers for example I can easily do way too many reps with the 20, 30, and 40lb bar but the 50 is just too much. Any advice is greatly appreciated thank you!
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Thread: Not seeing any physical changes
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02-28-2018, 06:21 AM #1
Not seeing any physical changes
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02-28-2018, 06:30 AM #2
Any well-structured program will include direction on how to proceed through a stall/plateau. If yours doesn't, drop it and start over with this:
Fierce 5 Novice routine:
http://forum.bodybuilding.com/showth...hp?t=159678631
If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
http://exrx.net/Lists/Directory.htmlNo brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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02-28-2018, 07:45 AM #3
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02-28-2018, 07:46 AM #4
- Join Date: Jul 2013
- Location: Farmingdale, New York, United States
- Age: 36
- Posts: 744
- Rep Power: 2973
There are different ways to progress besides adding weight. You can throw in an extra set or add reps.
For example if 3 sets of 12 reps is easy at 40 pounds, but you can't do the same at 50 pounds, then you can do 4 sets of 12 or do 3 sets of 20 reps at 40 pounds until you can get the 3x12 at 50. Hope that makes sense.
You *should* follow the routine as prescribed for breaking through stalls/plateaus, but i understand sometimes you can't follow it to the exact science. I like to add in extra reps in order to break through.
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02-28-2018, 08:26 AM #5
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02-28-2018, 08:05 PM #6
- Join Date: May 2008
- Location: Massachusetts, United States
- Posts: 43,945
- Rep Power: 992499
I'm frustrated because you post the same thing over and over and never take anyone's advice. You've been told for months in numerous threads that you need more calories to gain weight and you haven't done that.
You're still at the same weight you were months ago and you wonder why things don't change...National Level Competitor (Female BB)
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03-01-2018, 06:26 AM #7
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03-02-2018, 09:37 AM #8
I have been adding in more and more calories. I currently eat 2,300 daily. I have taken that advice so I'm frustrated too. I'm not sure if it's bc of my health issues bc I'm sure that is playing a part in this. I also havent updated my profile on here in a long time so the information is not accurate. I'm not sure how truly important nutrient timing is if maybe I'm doing something wrong with my diet? How do you ladies eat daily to build muscle? I make sure to hit my calories and macros daily but I'm not really sure that they are set properly. No matter how I adjust I cannot really see changes. I've only noticed I'm not as lean in my stomach as I've upped my carb intake. I feel like I'm eating too much when I see what other people are eating but I know that I'm not if I'm not gaining.
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03-03-2018, 10:06 AM #9
I am 5'5 and was 120 pounds when I started bulking. I am now around 126 pounds and eating about 2200-2700 calories daily. It is a lot compared to the people around me but even with that amount of calories I am only gaining about 0.5 a month. So yeah I gained 6 pounds in 6 months which isn't a lot... and I have a solid lifting routine. I decreased all cardio. I do have more muscle mass than 6 months ago though, it is noticeable. I feel I just need to eat more than most people in order to gain, which is a good thing I guess. But maybe you're just like me... GL! Keep eating and keep lifting
Mom of two boys. Natural competitor.
IDFA Pro Bikini
UFE Elite Bikini/Fitness
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03-05-2018, 07:01 AM #10
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03-05-2018, 09:01 AM #11
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