I've reached a plateau, I'm not seeing any progress, I split chest and back, push and pull days and perform accessory lifts targeting triceps, biceps and shoulders.
My muscles are sore, I get 7-8 hours of sleep a night but I'm seeing no progress.
I eat 5 times a day in 3 hour intervals, when I increase calories or carbs I just gain weight but my arms stay the same. So what the fuck?
>>42629809
How much do you weight? what's your height?
What's your bench, row, deadlift, and OHP?
How many pullups/dips can you do, unweighted and weighted?
Increase volume
>>42629881
Stats are 6'2" 220
Bench 250
Bent over row 200
Deadlift 380
Ohp 140
Pull ups 31, weighted @45 5
Dips 30, weighted @45 5
>>42630105
Get that row up. Hit the dips at weight for 8-10 reps.
How much protein you get per day?
How long have you been doing this program? you may need to look into adjusting it or something else.
>>42630105
How can you do 31 pull ups weighting 220 lbs but only 5 with 45 lbs added ?
>>42630296
Gosh, it's almost like adding 20% more weight makes it harder.
>>42630195
Each meal is 40 to 60gs or protein a day, been doing this for 6 months.
I also incorporate runs 3x a week with hiit 1x and hill sprints 1x trig to get 7min miles for 4 miles
Also have a very defined 6 pack with love handles so I'm not sure what the fuck is going on there.
>>42630336
Maybe you are slow twich fiber, anyone being that good at pull ups weighting that much should be able to add somewhat between 60-70 kg for a one rep max
>>42630342
*Per meal not per day, so about 200g of protein a day
lurk more
And don't make shit threads for your one tiny specific problem
>>/qtddtot/