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  1. #1
    Registered User ClimberTrav's Avatar
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    How to resume mass gains?

    For 5 months I was gaining 0.5lb/week, of muscle (a bit more in total mass), consistently, and then I got mentally and somewhat physically fatigued (when attempting to move from 3/week to 4/week) and switched away from Strongur Phase II workouts to Fierce 5...both adapted to dumbbells, due to covid. Tape measure, calipers, the mirror, and my wife, all clearly indicated muscle gains on Strongur.

    When I switched, mass gains stopped right away (no muscle, no fat, and no weight change) and have been flat for 5 weeks, and strength continues to improve.

    Strongur took 2 hours (including warm up and cool down), and I liked the idea of Fierce 5, because I could do the workout in one hour. It's the same exercises, but lighter weights are necessary due to shorter rest periods, and supersets. Strongur was so hard that I could only do 3/week continuously, but with Fierce 5, it's so easy that 4/week is just moderately hard.

    For each week of no gains I added 100 calories a day, for the week. So, I was doing great at 3100/day (50C/20P/30F) for 5 months. Then 3200...3300...3400...3500...and still no weight change. I'm hesitant to keep adding calories, at this point.

    Do I switch back to Strongur, or is something else happening?
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    Last edited by ClimberTrav; 07-10-2020 at 04:01 PM. Reason: Clarification that I'm looking at muscle gain, and not general weight gain. Also updated today's pic and avatar
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  2. #2
    Registered User lsiberian's Avatar
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    If your strength goes up then you are still making gains and changes aren't needed.
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  3. #3
    me>you ArchAngel'73's Avatar
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    Oh boy...imo you need to re-think this entire approach.

    1st off, mass does not = muscle.
    2nd, fact is both programs are NOT working for you. You get burnt out with the 1st and no gainz from the 2nd. Stop them and never trust another fancy named workout routine ever.
    3rd, you are chasing numbers and although numbers can be a sign of improvement it is not the be and end all. Your goal should be overall progress using those very same numbers and regularly taken pics to judge your progress.
    4th, chasing numbers, weight, and mass at the age of 50 and you're probably natty is not a good idea whatsoever. At 50 (no insult, I'm close to 50 too) your potential to gain much muscle is drastically shrinking. I would look at making what you have simply better and to be in the best shape you can get at 50 regardless of weight, weight lifted, or what program you're on.
    5th, no weight training workout should take 2 hours. That's either fornicating the canine or overkill.

    Go back to the basic exercises focusing on progressive overload (a steady increase in either reps, sets, or weight but NOT all 3 at once) every session. This will lead to sustainable gains because you won't burn yourself out lifting. It also puts you in more control and leaves room for changing things up at will.

    If you want to gain muscle instead of mass you need to figure out your basal metabolic rate and then up your cals gradually by introducing more fat and protein. Carbs are for energy, they are not essential building blocks to building muscle, fat and protein are.

    And a counter intuitive approach is to introduce cardio during this time. Cardio will support your overall health, if you are not healthy your body will not cooperate trying to build more muscle that it doesn't need.
    My $.02.
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  4. #4
    Registered User ClimberTrav's Avatar
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    Updated my original post to indicate "muscle" gain, and not "mass" gain. The original program really did produce great muscle gains. I track weight, bf, and measurements, but I have no pics--I'll add that to the program.

    I'm also 46 y/o. I've done years of training to get from 136 lb to 170 lb at 14% bf, with almost all of 2019 with zero training. Throughout my life, I've done very little supplemental work. Prior to 2020, I was just hitting the big 6 exercises, and now I'm doing supplementals. Bigger arms and legs lead to bigger compound lifts--could this have been beginner gains to body parts which had very little activation in the past, and these new beginner muscle mass gains have tapered off.
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    Registered User azwealth's Avatar
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    I also need to learn from this thread.
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  6. #6
    me>you ArchAngel'73's Avatar
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    ArchAngel'73 is offline
    Originally Posted by ClimberTrav View Post
    Updated my original post to indicate "muscle" gain, and not "mass" gain. The original program really did produce great muscle gains. I track weight, bf, and measurements, but I have no pics--I'll add that to the program.

    I'm also 46 y/o. I've done years of training to get from 136 lb to 170 lb at 14% bf, with almost all of 2019 with zero training. Throughout my life, I've done very little supplemental work. Prior to 2020, I was just hitting the big 6 exercises, and now I'm doing supplementals. Bigger arms and legs lead to bigger compound lifts--could this have been beginner gains to body parts which had very little activation in the past, and these new beginner muscle mass gains have tapered off.
    The more accurate info we can get the closer we can come to an answer, thanks.
    I think you're correct with that conclusion and its perfectly reasonable. If your arms look bigger or if you've taped them before starting the supplementals and the measurement has increased we'd have a definitive answer.
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