| weight gain plateau - Click HERE for Original Thread |
| ALIAS81 |
I started to go to the gym again, and although i am happy with the results thus far, i think ive plateaued. I've gained 20 lbs (145-165 lbs) in about 12 weeks now. I eat 3-4 meals a day and work out 6 times a week. I try to get 8 hours a sleep a day, but id say i average about 6-7 hrs/per night. First 6 weeks i gained 15 lbs and have only managed 5 lbs in the next 4 weeks... and have been hovering back and forth around this weight...
Im eating consistently and eating better quality food. I have at least 1-2 protein shakes a day, and i am 5'11"...
Monday- bis,tris and shoulders
Tuesday- legs, abs
Wednesday- chest and back
Thursday- bis, tris and shoulders
Friday- legs, abs
Saturday- chest and back
My workout routine stays fairly consistent for all days. Is there anything else i should be looking at??:confused: :confused: |
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| snugs |
quote:
Originally posted by ALIAS81
My workout routine stays fairly consistent for all days. Is there anything else i should be looking at??:confused: :confused:
You expect to continue to put on muscle at the rate of 15lbs every 6 weeks? :blink:
btw, does the term overtraining mean anything to you? :) |
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| lovemytrx |
| You can never be in a constant state of growth. Change up your workouts, sometimes more is less. Ease off for a while. Do you keep a training journal and such? Lift heavier over time, eat well, and rest well and you will gain weight. I go by how my strength is, knowing that size will follow. |
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| ALIAS81 |
snugs- yes i have heard people say i over train but its this 6 day workout i found online. (i think it was off BodyBuilding.com) At 5'11" and being 145, i was kind of lanky. And since i play basketball, competitively, i wanted to bulk up... I do take some of those days off still. And i understand i wont gain muscle mass at that rate forever. I guess my question shouldve been, is it normal to tail off that dramatically??
lovemytrx- Ive changed my workouts slightly, as far as order goes. I find the weights, i do lift, are slowly increasing by the week, so i guess you are right... hopefully the size will follow...
i guess it was a spark to see a sudden increase in muscle mass, and then to somewhat hit a wall, kind of discouraged me...
thanks for the input though guys... |
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| REFLUX |
I've read some suggestions of focusing on doing "negatives" to help break out of plateaus.
Lifting/pushing the weight = positive
"Releasing" the weight = negative
Ex. Coming back down when you're doing pull-ups, extend the amount of time it takes for you to go all the way back down.
Charles:
You do something similar in your normal workout right?
Maybe you can shed some more light on this technique? |
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| snugs |
quote:
Originally posted by ALIAS81
I guess my question shouldve been, is it normal to tail off that dramatically??
Yes it is normal. At times like this when your weight isn't changing try and focus on eating clean, getting stronger and increasing the amount of weight that you are lifting. |
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| ALIAS81 |
I've heard of this... ex... bicep curls... bring it down slower, but curl it back up quickly... otherwise known as "peak"
Wouldnt that be more focused on toning the muscles, as opposed to bulking up the muscle???? Just asking cause i am kind of confused with that form of workout...
quote:
Originally posted by REFLUX
I've read some suggestions of focusing on doing "negatives" to help break out of plateaus.
Lifting/pushing the weight = positive
"Releasing" the weight = negative
Ex. Coming back down when you're doing pull-ups, extend the amount of time it takes for you to go all the way back down.
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| REFLUX |
I'm not entirely sure about the intended results but lovemytrx does a workout that utilizes a lot of negatives.
He'd have better explanations than I could give :) |
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| lovemytrx |
http://www.xtrememass.com/forum/sho...light=doggcrapp
This is the methodology of training that i follow when I really want to take it to the max for quickest results in size and strength.
Another comment/question? How long are your workouts? I find anything over 45mins to an hour and its turning into a marathon.
The idea is to "stimulate not annihilate"
My best results have been from workouts in the 30-45 min range. |
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| silverTEG |
| i hit a weight gain plateau like 3 weeks ago, since then i have put on a bout 5-6 more pounds just by increasing my calorie intake. |
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| scooby_dooby |
are you takin creatin? That's give you a good 5-10 lbs of water weight, it goes away after you stop but it looks good! Since it goes straight to your muscles.
It also really helps with your endurance during workouts, and muscle fatigue goes away alot quicker I found. Those are the main benefits, the extra weight is just a bonus.
As long as you keep increasing what you are lifting that's what matters, you should be lifting more each time, as long as you do that your muscles will be forced to keep growing.
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| dsl55 |
| I didn't read any posts, but did anyone tell this guy to try reverse negatives to break his plateau? I believe snugs told me a while back and it came in handy. |
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| 50 50 |
an awsome rootine for gaining wait is not to take so long at the gym u dont want cardio, keep a weekly rootine of back mon, chest tues , trap and shoulders wed, legs thurs and bis and tris fri then give yourself two days rest to recupate you dont want to force your mucle to work wen it hasnt fully heald this can hert growth. also keep your protein intake at around 1.5 grams per pound u weigh a day, with at least over 4000 cal a day eat eat eat. 3-4 meals a day is perict you dont want more that would boosts your matabolism. also stick with core strenght exercices wen building weigt and bulk bench press, squats, dedlift and dips are crutal to getting big.
for core parts such as back/chest legs do 3 exrsises with 4 sets each and for the rest keep it to 2-3 with 4 sets. The only other thing is to take weight gainer i perfer n large 800 cals and 50 g of protien but mamoth 2500 has 1250 cal and 50g.
And also keep track of what you eat the bigger u are the more food u need to maintain your size and weight. |
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