Not gaining mass/strength..Plateau?

P

ppx11

0
I'm 19, 5' 8", 155lbs (trying to hit 160+ but it's sooo hard) and about 14% bodyfat and I'm current in week 7 of Chad Waterbury's 8 week Total Body Training routine. I've been working out consistently for about 2 years and saw decent gains for the first 6 months. For the past year or so I've been pretty much stalled. I switched over to a more total body routine a few months back and saw some gains in my lower body since I had just recently started squats/deadlifts/etc compared to my upper body. I've gained maybe 10-15 lbs on my bench over the last 6 months, a bit on my back, literally NOTHING on my arms (I kept reading about how a total body routine would work the arms plenty but if anything they've gotten weaker) and again, decent gains on my lower legs.

Physically, my body does not look NEARLY as big/cut/fit as it should after 2 years of exercising.I think maybe my body just takes longer than the average person to build muscle and etc since I know some of my friends have been gaining aesthetically quicker even though we're similar builds, similar diets, etc. My diet isn't perfect and as strict as it should but I'm eating large amounts of protein, mostly good carbs and good fats and whatnot. I'm going to try to eat a bit more even though I'm pretty much at my max in terms of how much food I can eat.

Anyways, sorry for the really long post but I'm just tired of not seeing gains with all the work I'm putting in and was wondering if maybe I should do a routine change or something. Maybe try a upper/lower split routine rather than a total body routine.. I don't know. Just frustrated. :[

Any help would be appreciated and thanks for reading.
 
Last edited:
Okay here's a typical college student meal plan for me.

Morning (usually wake up 9-10ish depending on class):
I usually don't have a breakfast since we use 'swipes' to eat at our dining halls and I don't have enough for 3 swipes/meals a day. But I try to grab a chewy granola bar, peanuts, or something to eat. And I also carry a water bottle and try to drink a few sips every hour or so.

Lunch:
A bowl of pasta. Depends on the day but usually pasta in some kind of sauce + meat (sausage, ham, etc)
A grilled chicken breast
A bowl of salad with cucumbers, corn, and a bit of ranch dressing
I try to eat at least 1-2 hard boiled egg whites
Sometimes they'll have a small subway style sandwich which I'll get
(I usually get too full to completely finish everything here [maybe that's one of the problems. my stomach/appetite isn't that big] but I'll get at least 80-85% of it eaten)
Apple juice + lemonade

Snack:
Usually a piece of fruit
Sometimes I get a caramel or fruit smoothie
Trying to stick in a turkey sandwich on wheat bread

Dinner:
A bowl of pasta or some kind of rice/noodle entree with meat. (depends on the dining hall menu)
Some kind of meat (usually chicken) with rice or mashed potatoes + veggies
Another bowl of salad + eggwhites (same as lunch)
Apple juice + lemonade
Dessert maybe (a cake, bowl of cereal, or something)

Snack:
Fruit
Peanuts/Healthy cookies or chips

I have a protein shake everyday. On workout days it's after the workout and on rest days I fit it in somewhere. I know it's better to have 4-5 smaller meals but having no kitchen and relying on my dining hall for food kind of limits my eating. But I try to stick in snacks as you can see. Thanks again.
 
Most glaring is the lack of protein.

Have you tried running an upper/lower split? If you're not liking Waterbury, then google Westside for Skinny Bastards and try that program out.
 
I think watebrury's tbt is fine, but you gotta figure out something with your diet. Take food out of the dining hall? Buy other things? I don't know, but think of some other ideas.
 
Since you've been working out consistently for two years you may want to consider taking a week off & then go back to hitting the weights.
 
Thanks for the replies. I've been trying to stock up on some food I can eat in my dorms since I can't take stuff out of the dining halls. I'm pretty sure I'm getting at least my body weight in terms of protein but I've been trying to increase my intake. I have spring break in a few weeks so I'll finish the TBT routine, take a week rest during break, and then try out this new 4 week hypertrophy routine I found and then switch back to a TBT training just to mix things up. Here's the routine I'm considering..

Bodybuilding.com - Workout Of The Week - What Is The Most Effective 4-week Mass Building Workout?
It's the 1st place workout. I prefer 3 days/week workouts so if anyone has a good 3 day work similar to this one, it'd be great if you could tell me. The 'intermediate level workout' for the 2nd place author seems to be a good 3 day workout but it says 'intermediate 6months-1year' so I feel it may not be as effective since I'm more experienced than that. Thanks again.
 
Last edited:
Weight Training

I prefer 3 days/week workouts
Click to expand...

Train more than 3 days per week. To gain size 5 days is better.

I'm just tired of not seeing gains with all the work I'm putting in and was wondering if maybe I should do a routine change or something.
Click to expand...

Any workout routine will give good results for about 4 weeks. After that it is time for changes. Learning what those changes need to be is the art of weightlifting. They will be different for every person.

Yes look up Westside. It will take some time to understand the program and implement it so it works due to the fact that it is an evolving training system and not just a workout routine. It is a good to learn so that you can evolve your training as you get stronger.

I gained around 35lbs in my first year of this training style.

My other advice (though it may sound harsh) You probably are not training hard enough. At 19 there is literally no reason for gains to stop after a year of training.

Find a training partner that trains HARD. Learn what a hard workout is. Your gains will come regardless what program you are on. Hit the weight hard and get out. 45 min. 1 hr tops.
 
MAN, look at the excellent advice here....seriously, it's almost a goldmine!

No one wants to hear that MAYBE you should take a week or two off....but do it once or twice, and you come back SSSOOOO strong and INTENSE!

Find a training partner! Absolutley! What better way to motivate you and REALLY push you, and even, gently tell you when you're not going hard enough or doing it wrong?

And change your workout every once in a while. Absolutley. Your muscles will adapt and get "stale" and progress slows....

All that being said, it's hard to tell if your lack of progress is really as bad as you think...you say you gained 10 or 15 pounds on your bench. What are you benching? If you're benching 260 or so, adding 10 or 15 pounds onto that is going to be a real challenge (otherwise we'd all bench 1000 pounds, because the first year, we go from benching 90 to 155 or so!!) Your diet does seem to be lacking protein, and I really think skipping breakfast is a major NO-NO. Find the time for a quick bowl of oatmeal or some eggs.

Good luck!
 
goergen1 said:
Train more than 3 days per week. To gain size 5 days is better.
Click to expand...

I have to disagree with you here. Muscles don't grow while you're working them, they grow while you rest. Hypertrophy requires a considerable amount of rest to allow the muscles to rebuild themselves. I've been bulking for 4 months and have put on 10+ lbs, lifting only 3 (occasionally 4) times a week. Make sure you rest at least 48 hours before working the same muscle group.

I would have to say that your diet is your biggest problem. you need to increase your protein and replace your simple carbs (mashed potatoes, white rice) with complex carbs (brown rice, oatmeal, sweet potatoes). Breakfast is a MUST! you need to get food in your system so it can continue to build muscle. if you can't get eggs or anything in the morning, try getting SOMETHING in your stomach, WW bread with peanut butter, cottage cheese, etc...
 
Last edited:
I have to disagree with you here. Muscles don't grow while you're working them, they grow while you rest. Hypertrophy requires a considerable amount of rest to allow the muscles to rebuild themselves. I've been bulking for 4 months and have put on 10+ lbs, lifting only 3 (occasionally 4) times a week. Make sure you rest at least 48 hours before working the same muscle group.
Click to expand...

While it would seem that that is true people at the top of their game always train more than 3 days per week.

Once you reach a certain fitness level 3 days is only enough to maintain. In over 15 years of training, coaching, and competing I have on very rare occasions met someone who has achieved huge results in 3 workouts per week. (The ones I did meet did well but did not win.)

48 hours of rest is a general term. The actual amount of rest needed is going to be based upon your fitness level.

I do understand that this is hardly scientific, and one could argue that comparing competitive athletes to a regular person is not the route to go.

At the same time the best are the best for a reason. Almost never is that reason "By Accident."
 
Agreed... however at the OP's level of training (2 years), do you feel that 5 days a week is necessary? I would think over training would be a concern, and therefore providing even slower results.
 
however at the OP's level of training (2 years), do you feel that 5 days a week is necessary?
Click to expand...

2 years of training is plenty of experience to add training days. Most people would be surprised at the load their body can take before overtraining. Much of the time it is that they are not keeping proper track of their workouts that leads to overtraining. The signs are there well before a drop in results if you know what you are looking for.

At the same time, being paranoid about overtaining you never learn the point where the initial signs are there.

A wise man once told me, "You will have to train when you are sore and tired."
 
goergen1 said:
At the same time, being paranoid about overtaining you never learn the point where the initial signs are there.

A wise man once told me, "You will have to train when you are sore and tired."
Click to expand...

I think overtraining is something that one should consider when they're in a rut... change your workout, rest properly and go back at it.

either way, the OP's diet is probably the great of two evils in this situation. If you can get your diet in check, you should see better results wether you're training 3 or 5 times a week.
 
If you can get your diet in check, you should see better results wether you're training 3 or 5 times a week.
Click to expand...

Agreed. Good nutrition will help in any situation.

"at the top of their game"

okay, people don't get that way in two years. and you also have to keep in mind, 2 years of training smart is difference than 2 years of training period.
Click to expand...

Also Agreed. People do not get that way in 2 years. Planning has to take place to keep moving up the fitness ladder, the best ideas come from the best people.

At 19 your body is better able to recover from workouts. 2 years is a long time. Training mistakes or not a base of fitness has been built. Overtraining in 3 days is a tough pill to swallow.

reevaluate
Click to expand...

Constantly reevaluate. Find a way to get some help. Preferably from a professional. There is no way to replace live coaching. You will find holes in your technique as well as holes in your program.

Learn from as many sources as possible.
 
goergen1 said:
Overtraining in 3 days is a tough pill to swallow.
Click to expand...

I never suggested he was currently over training. I suggested that overtraining is a concern if working out 5 days a week, especially if the workouts aren't planned correctly to allow proper rest.

To the OP, to get through your plateau, i would suggest switching something in your workout. If you're currently doing upper/lower splits, try push/pull splits. change the number of reps/sets, as well as rest periods between sets.

Again, you're diet is probably a bigger factor than your workout, so focus on that first, then adjust your workout.
 
You must log in or register to reply here.
Back
Top