Need Advice

[supazeus]

alright guys, i'm starting a thread of my own for advice from more experienced lifters, i'm 19 years old been training 2 years with the same basic pyramid routine.
start with light weight 12 reps then rest for 60 seconds then more weight 10 reps, rest more weight 8 reps, more weight 6 reps. anyways i've made excellent progress, i started at 160 pounds in march 2009 and now am up to 240 naturally with around 13% bf. but i have plateaued and need a new routine. my bench hasn't gone up at all for at least 4 months. nor have most of my lifts. i bet i've been overtraining heaps. i have alot of volume in my workouts and go to failure alot. i train 6 days a week
monday chest and tri
tuesday back and bi
wednesday legs
thursday chest and tri
fri back and bi
sat shoulders
i do at least 15 sets for each muscle group and alot of drop sets and supersets for intensity. this isn't workin for me tho as i have gained weight and a decent amount of muscle it seems but my lifts haven't changed. i feel i have tons of potential and great genetics but my current routine and training knowlege isn't on par. i would appreciate any advice and tips from everyone.
p.s. sorry for the sloppy format had to type on my droid

edit: i'm 6'1 and my diet is pretty on point with 6 meals a day adds up to Protein: 455grams - Carbs: 300grams – Fat: 80grams
all from clean sources chicken, steak, oats, sweet potatoes whole grain, nuts etc.
i need a new lifting routine i've done research on wsb, dc, edt, and pendulum

[bezzy]

sounds like your over working your self do one body parta week... monday chest may b tries tues back may bis aswell (arms are lil dif) wed legs thurs shoulders fri bis and tris 2days off.... no more than 12 sets per body part 8-12 reps... garantee you will notice a diferance if you follow that.

[bezzy]

thats not includeing a few verry light warm up sets of 30 reps

[bezzy]

how you get allmost 500grams of protein a day?? i struggle wivgttin 350 i have chicken stesak tuna shake bars everyday lol

[SlimJoe]

500g easy if you plan it out right

[dec11]

this is absolute bullshit, 80lbs in under 2yrs natural? would be a hell of an achievement cycling. jackanory tell me a story

[supazeus]

say what you want dec 11 but its true bud. why would i lie on a steroid forum? i'm planning my first cycle after i cut to under 10% i'm sure not all of it was bodybuilding gains. My body filled out naturally i'm sure seeing as i didn't grow till i was 18. i am a late bloomer for sure. i have awesome genetics tho. My moms side are all 6'5 and they were all bodybuilders. haters gonna hate, but i'm natural as ****

[supazeus]

Meal 1: Pro/Carb 8:00am
8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat 10:00am
Lean Ground Beef, 50g Cottage Cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb 12:00pm
2 x Chicken Breast, 1 and a half cup Brown Rice
85g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat 2:00pm
2 Medium Cans of Tuna , Veggies
60g protein / 6g carbs / 10g Fat

Meal 5: PPWO 5.00pm
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Workout: 7:00pm

Meal 6: PWO Right After Training
2 Scoops Whey Protein / 80g of Dextrose
45g protein / 80g carbs / 0g fat

Meal 7: Pro/Fat 8-8:15pm
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed 10:00pm
3 Scoops of Caseine Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

Protein: 455grams - Carbs: 300grams – Fat: 80grams

thats my basic bulking diet, with some extra foods i snack on like planters nuts or almonds or something like that.

[supazeus]

My friend started me off lifting on that training routine and i saw awesome noob gains as well as filling out naturally. My brothers are all over 6 foot and over 200 pounds and decently lean. I assure you i haven't cycled and when i get closer to my cutting goal i'll be asking for advice on my first cylce. but anyways back on topic. i've never tried 5x5 or any of those routines. just this over training bull shit. if anyone can link me to a good routine that'd be great. something that is mapped out i'm going for lean muscle mass gains.

[bezzy]

wher u from slim?

[BigBuck6]

say what you want dec 11 but its true bud. why would i lie on a steroid forum? i'm planning my first cycle after i cut to under 10% i'm sure not all of it was bodybuilding gains. My body filled out naturally i'm sure seeing as i didn't grow till i was 18. i am a late bloomer for sure. i have awesome genetics tho. My moms side are all 6'5 and they were all bodybuilders. haters gonna hate, but i'm natural as ****

No need to disrespect senior board members. From an outsiders point of view your situation is extremely rare and that is why it is borderline believable. I personally am more inclined to think that you probably are big but have a lot higher bf% than you stated considering everyone around your age on this board has underestimated there bf%. We get it your whole family is huge and what not as are a lot of ours (mine personally) and some may be bodybuilders but if your story is true we need more details to give you the best advice possible.

[maxwkw]

If you aren't making strength gains anymore it's time to change things up. Personally I like higher frequency with lower volume. Maybe try an upper/lower split. Also I don't think it's wise to train 6 days per week it's a lot to try to recover from. Or you could switch to a program that is more based on strength than hypertrophy for a little while.

[dec11]

No need to disrespect senior board members. From an outsiders point of view your situation is extremely rare and that is why it is borderline believable. I personally am more inclined to think that you probably are big but have a lot higher bf% than you stated considering everyone around your age on this board has underestimated there bf%. We get it your whole family is huge and what not as are a lot of ours (mine personally) and some may be bodybuilders but if your story is true we need more details to give you the best advice possible.

its tht rare its impossible 160 to 240 in 2yrs, from 17yrs to 19yrs old?!
before and after pics please
and OP, not hating anyone, been in this game too long to know thts not possible, unless you've been dining at mcdonalds everyday and kfc for dessert
its widely known tht 8-10lbs a year solid is extremely good going for a natty lifter and your claiming over 40lbs per year. time you where in a lab if thts the case

[supazeus]

So Dec 11 your saying no one grows from 17-19? I know a ton of kids who grow naturally without weights, think its called puberty bud. I'm not gonna sit here and argue over if I'm natural or not cuz I could care less if some random guy on a board doesn't believe me. So back to my original post, thinking about trying 5x5? Anyone tried it

[supazeus]

No dis respect intended but this guy's saying that's impossible. It's not like people stay the same size as when they're juniors in high school to freshman in college. Tons of people mature and fill out naturally, like I said I was a late bloomer didn't grow taller till I was 17 and I still grew pretty sure my body grew naturally not all bodybuilding gains.

[maxwkw]

So back to my original post, thinking about trying 5x5? Anyone tried it

a 5x5 would definitely be changing it up, but what would your split look like? Are you talking 5x5 and still a 5 day body part split, or a 5x5 with more frequency?

[dec11]

So Dec 11 your saying no one grows from 17-19? I know a ton of kids who grow naturally without weights, think its called puberty bud. I'm not gonna sit here and argue over if I'm natural or not cuz I could care less if some random guy on a board doesn't believe me. So back to my original post, thinking about trying 5x5? Anyone tried it

not tht much in tht time frame

[supazeus]

a 5x5 would definitely be changing it up, but what would your split look like? Are you talking 5x5 and still a 5 day body part split, or a 5x5 with more frequency?

day 1 chest/calves
day 2 back/shoulders
day 3 and 4 rest
day 5 bis/tris
day 6 quads/hams/abs
day 7 rest

[supazeus]

not tht much in tht time frame

i'll agree to disagree with you.

[MACHINE5150]

this is absolute bullshit, 80lbs in under 2yrs natural? would be a hell of an achievement cycling. jackanory tell me a story

completley acheivable.. he is young.. we could gain that if we were running a few hundred mg of test a week.. which he is probably close to producing naturally right now..

Supazeus, hate to be the bearer of bad news.. but most likely you will not see much more in gains.. other than a pound a month.. As you get closer and closer to your genetic potential, it becomes harder and harder to gain. I am the same size as you, my bench has been pretty close to what it has been for over a year now.. same with my weight.. and i did a cycle not too long ago (i am 27), and only gained a few pounds.. compared to gaining 25lbs in previous cycles when i was younger.. once you start getting into the 240-250lb range it is VERY difficult to keep growing..

[JohnnyVegas]

So Dec 11 your saying no one grows from 17-19? I know a ton of kids who grow naturally without weights, think its called puberty bud. I'm not gonna sit here and argue over if I'm natural or not cuz I could care less if some random guy on a board doesn't believe me. So back to my original post, thinking about trying 5x5? Anyone tried it

Ha! He wasn't saying no one gains muscle from 17 - 19 years old. He was saying that gaining 80 pounds sounds improbable. If you gained 80 pounds of muscle from puberty, then I want to go through puberty again...because I did it wrong last time.

No need to agree to disagree with me too, I was just expressing my disbelief and seeing something funny in it.

[supazeus]

Ha! He wasn't saying no one gains muscle from 17 - 19 years old. He was saying that gaining 80 pounds sounds improbable. If you gained 80 pounds of muscle from puberty, then I want to go through puberty again...because I did it wrong last time.

No need to agree to disagree with me too, I was just expressing my disbelief and seeing something funny in it.

ok pal blame it on your genetics. my 17 year old brother is 6'1 210 pounds doensn't lift, my 23 year old brother is 6'3 240 doesn't lift they were big their whole lives grew at an early age i didn't grow till i was 17 and continued growing over the years, i bet genetically without lifting i'd be around 210 pounds just from my frame and genetics. my physique isn't that insane and i'm not saying it is. i weighed 160 pounds my junior to senior year then i started gaining weight and filling out. its been 2 years since then. not that unbelievable. this thread isn't about puberty and being natual which i am. i was just lookin for advice on training.