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Anonymous
I'm sure it's something stupid I'm missing. 2016-11-24 04:06:03 Post No. 39498281
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I'm sure it's something stupid I'm missing. 2016-11-24 04:06:03 Post No. 39498281
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I'm sure it's something stupid I'm missing.
Anonymous
2016-11-24 04:06:03
Post No. 39498281
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So my gains have stopped increasing. Last year, I was at 175 lbs, benching 235, squatting 405. I stopped lifting for a bit (mental illness and car accident) and I went down to 153. I got back in the gym three months ago, and went up to 160ish in the first 1.5 months. Since then, I've stagnated. I've increased my calories, changed my routine, and still nothing. I had been training for strength, now I'm doing just a hypertrophy routine, and the number on the scale isn't going up.
Any advice please?
Here's my current routine:
Lower Body Day 1:
Low Bar Squat 4x10-12
Romanian Dead Lifts 4x12
Calf Raises 4x20
Upper Body Day 1:
Dead Lift 4x8-10
Pullups-Weighted 4x10
Curls 4x12-15
Forearm Curls 4x12
Lower Body Day 2:
Front Squat 4x10
Leg Press 4x10
Bulgarian Split Squats 4x10
Calf Raises 4x20
Upper Body Day 2:
Bench Press 4x10-12
Overhead Press 4x8
Dips-Weighted 4x10
Shrugs 4x15
>>
Increase your calories more until your weight goes up. Your not a mutant so that should work.
>>
Think about your body's responses to stimuli as states within a state machine. You need to be doing enough work and eating enough food to switch to a gaining state. Some of the weight gained is going to be fat but some will be muscle. If you're really concerned about getting fat then you can try fasting for 16-24 hours once or twice a week.
There's a reason why people have been bulking and cutting for so long: it works.
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>>39498324
"doing enough work and eating enough food"
This is the problem then. How do I know when I'm doing either? For food, I've got a calorie counter on my phone and I'm meeting my necessary calories every day. For lifting, I'm exhausting myself, but I'm still not very sore the day after I lift. I don't know whether I should increase my calories, or switch to perhaps a more strength-oriented workout (lower reps, higher weight), or both?
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>>39498367
If you're trying to gain weight but you're meeting your calorie goal each day and you're not gaining weight.... either you're miscounting or your calorie goal needs to be increased.
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>>39498383
OK, I'll increase that
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