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  1. #1
    Registered User MacheteMike5's Avatar
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    Overcoming Size & Strength Plateaus

    I am 23 years old and have been lifting regularly for the past five years. When I started lifting at the age of 18, I was about 150lbs. In the first 18 months, I put on about 30 pounds of weight, and have been in the 175-185lb range ever since. And even though I have seen substantial results in those five years, and have gained a ton of size and strength, I am worried that I have plateaued in both my physique and strength, and was wondering what advice can be given to those who have seemingly plateaued in size and/or strength?

    I currently lift about 5 days/week, and am usually busting my a** in the gym (relative to most other guys). I definitely keep the nutrition in check (currently shooting for AT LEAST 3200 calories/day as I am trying to put on as much muscle mass as possible this winter) as well as all my macros (~230g protein, 300-350g carbs, 60-70g fats). While I don't actively track my nutrition, I have in the past and these numbers are mostly accurate daily values for me.

    Yet despite my efforts in the gym and my diet, I have seemingly been stuck in the 178-180lb range for about 2 years now, and have struggled to put on substantial weight, and don't really look any bigger than I did three years ago, despite having gained a good amount of strength on certain lifts. Granted, I have spent the past two summers focused more on trimming down and not necessarily training for strength, but nonetheless, when I am trying to bulk up and get big, doing so is really hard for me. I am concerned that I have reached my genetic limit in terms of how big my body will grow. Any advice for breaking through this size (and strength) plateau???
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  2. #2
    Chihuahua in the rain Corbets's Avatar
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    Chocolate milkshakes.
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    HeMB's Avatar
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    Originally Posted by Corbets View Post
    Chocolate milkshakes.
    And you have achieved such a physique with them?
    Skwat bench ded
    but still DYEL?
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  4. #4
    eye of the tigress etet1919's Avatar
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    ^^^ He brought all the good looking boyz to the yard Hemp, so I guess so...

    @Machete: What kind of programs have you been running for the last couple of years? You need to change up your method of training, whether through frequency, volume or recovery intervals, for example.

    As a young healthy 23 year old man, you have some good years AHEAD to put on more muscle mass. With 5 years under your belt, it may feel like you have enough experience. But men can typically develop more muscle mass well into their 30's, 40's... as long as they remain consistent and continue to push through those inevitable, and temporarily derailing, plateaus. It can feel like a bumpy roller coaster ride at times, but everyone who lifts has to do this- continually push themselves and not back off, in order to see additional progress.

    There are going to be phases you go through, when you are bulkier and you lean out more...become more bulky again, lean out again. That's normal. The body typically does fluctuate in appearance when going through all the rigors of hard lifting and conditioning.

    You have not reached your genetic potential, no fears! Just don't let up on your goals. When you fail to do those last few reps, or don't hit those same numbers as last week, no problem...because you know the next time you attempt it, you will have even more determination to do so, and NOT fail!
    Last edited by etet1919; 11-05-2019 at 02:56 AM. Reason: should have written "bulkier"
    "It's not in my nature to give up."

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