Help me break my plateau

[bigchest284]

Hit a big plateau. Its been a while. I'm stuck. My goal is to gain strength and mass. I don't wanna cut yet because I feel there is a lot of improvements to be made and strength to be gained. I'm probably at around 18% BF. Would like to gain more mass but also try to keep the BF gains as low as possible. Here's my current routine.

Monday: CHEST

Flat Bench Pyramid 12,10,8,6 (sometimes go for a 1rm) or 3x6-8
Incline Dumbbells Press 3x8
Incline Dumbbell Flies 3x10

Tuesday: BACK

Bent Over Barbell Rows 3x8 or T-Bar rows 3x8
Lat Pull downs 3x8
Seated Rows 3x8
Dumbbell Rows 3x8

Wednesday: REST

Thursday: ARMS

CGPB 3x8
Seated Overhead Dumbbell Extensions 3x8 or Pull Over Press 3x8

Seated Military Press 3x8 or Seated Dumbbell Shoulder press 3x8
Lateral Raises 3x10
Front Raises 3x10

Standing EZ bar curls 3x8
Preacher Curls 3x8

Friday: LEGS

Squats & Deadlifts. Reps & Sets depending how I feel. I usually stay 5-6 reps for these. Or do pyramids.

Saturday & Sunday: REST

My nutrition looks like this most of the time.

Breakfast

(around 9:30-10:15 am) Oatmeal, 2 slices WH bread with natty pb, protein shake

(11 am or 11:30 am to 12:15 or 12:30 pm) Gym 30-90 mins after ( depending on when I wake up)

Post workout: Protein shake and some fruit (pineapple,strawberries,apples depending what there is)

(1:00 or 1:30 pm)Lunch: Tuna, brown rice, broccoli

( 7:45 or 8:30 depending when I'm on break at work) Dinner: grilled chicken breast, brown rice, broccoli

(midnight or 1 am) 30-60 mins before bed: Protein shake


Now I'm wanting to fix that and have about 6-7 meals a day. I guess I need better time management or something. I work Monday-Friday 5:30 pm -10:30 pm. leave for work around 3 pm and get home midnight. I'm going to be going to costco as soon as my friend hooks me up with a free membership which will be probably this week. I plan on getting sweet potatoes, steak, and more chicken breast. Reason why I couldn't eat as much before was because where I shop 4 pieces of chicken breast = 20$ and at costco 13= 20$. I'm going to be 100% dedicated to a new routine and meal plan. I just need a little bit of help creating it. thanks. Also I never did gear but I plan on doing Test E whenever I can get my hands on it.

[dec11]

Hit a big plateau. Its been a while. I'm stuck. My goal is to gain strength and mass. I don't wanna cut yet because I feel there is a lot of improvements to be made and strength to be gained. I'm probably at around 18% BF. Would like to gain more mass but also try to keep the BF gains as low as possible. Here's my current routine.

Monday: CHEST

Flat Bench Pyramid 12,10,8,6 (sometimes go for a 1rm) or 3x6-8
Incline Dumbbells Press 3x8
Incline Dumbbell Flies 3x10

Tuesday: BACK

Bent Over Barbell Rows 3x8 or T-Bar rows 3x8
Lat Pull downs 3x8
Seated Rows 3x8
Dumbbell Rows 3x8

Wednesday: REST

Thursday: ARMS

CGPB 3x8
Seated Overhead Dumbbell Extensions 3x8 or Pull Over Press 3x8

Seated Military Press 3x8 or Seated Dumbbell Shoulder press 3x8
Lateral Raises 3x10
Front Raises 3x10

Standing EZ bar curls 3x8
Preacher Curls 3x8

Friday: LEGS

Squats & Deadlifts. Reps & Sets depending how I feel. I usually stay 5-6 reps for these. Or do pyramids.

Saturday & Sunday: REST

My nutrition looks like this most of the time.

Breakfast

(around 9:30-10:15 am) Oatmeal, 2 slices WH bread with natty pb, protein shake

(11 am or 11:30 am to 12:15 or 12:30 pm) Gym 30-90 mins after ( depending on when I wake up)

Post workout: Protein shake and some fruit (pineapple,strawberries,apples depending what there is)

(1:00 or 1:30 pm)Lunch: Tuna, brown rice, broccoli

( 7:45 or 8:30 depending when I'm on break at work) Dinner: grilled chicken breast, brown rice, broccoli

(midnight or 1 am) 30-60 mins before bed: Protein shake


Now I'm wanting to fix that and have about 6-7 meals a day. I guess I need better time management or something. I work Monday-Friday 5:30 pm -10:30 pm. leave for work around 3 pm and get home midnight. I'm going to be going to costco as soon as my friend hooks me up with a free membership which will be probably this week. I plan on getting sweet potatoes, steak, and more chicken breast. Reason why I couldn't eat as much before was because where I shop 4 pieces of chicken breast = 20$ and at costco 13= 20$. I'm going to be 100% dedicated to a new routine and meal plan. I just need a little bit of help creating it. thanks. Also I never did gear but I plan on doing Test E whenever I can get my hands on it.

diet is lacking severely mate, post it up in the nutrition section

[bigchest284]

diet is lacking severely mate, post it up in the nutrition section

Good for a slow clean bulk?

08:00- 1 packet oatmeal, 2 slices WH bread with natty pb, protein shake.
857 calories, 40g fat, 70g carbs, 53g protein

10:00- Tuna, Brown Rice
480 calories, 16g fat, 46 g carbs, 38g protein

11:00- GYM

12:30- Protein Shake, fruit
257 calories, 3g fat, 35g carbs, 25g protein


13:30- Tuna, Sweet potato, Broccoli
451 calories, 14g fat, 43g carbs, 38 g protein


16:30- Chicken breast, Brown rice
420 calories, 4g fat, 46g carbs, 52g protein


20:30- Chicken breast, Sweet potatoes
360 calories, 2g fat, 37g carbs, 50g protein

24:00- Protein Shake
157 calories, 3g fat, 5g carbs, 25g protein

TOTAL: 2982 calories, 82g fat, 282g carbs, 281g protein

[DaGunz]

Monday: CHEST

Flat Bench 3x10
Incline Dumbbells change to Barbell Press 3x10
Incline Dumbbell Flies or Flat Dumbbell Flies3x10
Pullovers 3x10


Tuesday: BACK

Bent Over Barbell Rows 3x10 or T-Bar rows 3x10
Lat Pull downs 3x10
Seated Rows 3x8 Delete
Dumbbell Rows 3x10
Deadlifts 3x10


Wednesday: Legs and Lower Back

Squats & Deadlifts. Reps & Sets depending how I feel. I usually stay 5-6 reps for these. Or do pyramids. Delete

Squats 3x10
Stationary Lunges 3x10 each side
Leg Extensions 3x10
Leg Curls 3x10
Standing Calf Raises 3x15
Straight Leg Deadlifts 3x10
Goodmorings 3x10 (be careful with these)


Thursday: Shoulders

Front Raises 3x10 Change to Close Grip Upright Rows 3x10
Seated change to Standing Military Press 3x10 or Seated change to Standing Dumbbell Shoulder press 3x10
Lateral Raises 3x10
Rear Lateral Raises 3x10


Friday: Arms

CGPB 3x10
Seated Change to Standing Overhead Dumbbell Extensions 3x10 or Pull Over Press 3x8 Delete

Standing EZ bar curls 3x10
Preacher Curls 3x10

Wrist Curls 3x10
Reverse Wrist Curls 3x10

Saturday & Sunday: REST

Abs at lest two workouts:
Bicycle Maneuver 2x15
Crunches 2x15
Leg Raises 2x15

Suggestions in Bold.

[bigchest284]

Just wondering why 10 reps on everything?

[DaGunz]

More work load.

[bigchest284]

More work load.

I usually don't get strength gains when I'm working in that rep range. Mostly when I'm in 6-8

[im83931]

Just wondering why 10 reps on everything?

Volume training. For maximum hypertrophy many do reps in the 10-12 range.

[DaGunz]

I usually don't get strength gains when I'm working in that rep range. Mostly when I'm in 6-8

In that case I'd increase to four sets per exercise.

[im83931]

I usually don't get strength gains when I'm working in that rep range. Mostly when I'm in 6-8

Correct. Strength training is usually lower rep. Many bbers go ~10-12

[bigchest284]

Correct. Strength training is usually lower rep. Many bbers go ~10-12

True but there is still lots of strength to be gained. My lifts are pretty damn weak. Deadlift 310 for 6,ATG squats 225 for 6, bench 185 for 6-8. When people see my chest they assume I'm a heavy bencher when really its weak.

[DaGunz]

Correct. Strength training is usually lower rep. Many bbers go ~10-12

I concur. Strength=4 to 6, Size=8 to 12, Endurance=13 or more

[im83931]

Right, so you just have to ask yourself what you want the most and train accordingly.

[bigchest284]

Right, so you just have to ask yourself what you want the most and train accordingly.

Well I'm not interested in power lifting at all. But I would like to get stronger. That's why I figured 6-8 reps to keep it inbetween.

[gmantheman]

Try incorporating the 5/3/1 method. Here is a suggestion and is the workout I am doing.
Mon: Shoulders/arms
Overhead press 5/3/1 method
Lateral raises 3x8-12
Closegrip bench 3x8-10
dumbbell curls 2-3x8-10

Tues: Legs
Squat 5/3/1 method
Hack Squat or leg press 4x12
Leg curls 4x10-12

Wed: rest

Thurs: Chest
Barbell press 5/3/1 method
Incline dumbbell 4x8-10
Dips 4-5x max bw (rest 30-45 sec)

Fri: Back
Deadlift 5/3/1 method
Weighted pullups 3x5-6
Closegrip pullups or pulldowns 2x6-8
Rows 4x8-10

Sat/Sun Rest.

[im83931]

Thats correct. You don't have to pwerlift to train for strength. You just need the proper training for your goals. If you're mainly interested in strength I think 6 reps is a good range.

[terraj]

I would just change your workout for a few weeks to shock your body.....IMO looking at how you train now, I'd lean toward doing some HIT.

Hard to comment on your diet without knowing your body weight.

[dec11]

Suggestions in Bold.

he is training for strength so should keep compound exercises low reps and heavy

[bigchest284]

I would just change your workout for a few weeks to shock your body.....IMO looking at how you train now, I'd lean toward doing some HIT.

Hard to comment on your diet without knowing your body weight.

195 lbs heres a recent pic.

[dec11]

OP, the best way for you to gain strength is hit a plifting routine for 8wks then switch back to something medium and keep going like that

[dec11]

Good for a slow clean bulk?

08:00- 1 packet oatmeal, 2 slices WH bread with natty pb, protein shake.
857 calories, 40g fat, 70g carbs, 53g protein

10:00- Tuna, Brown Rice
480 calories, 16g fat, 46 g carbs, 38g protein

11:00- GYM

12:30- Protein Shake, fruit
257 calories, 3g fat, 35g carbs, 25g protein


13:30- Tuna, Sweet potato, Broccoli
451 calories, 14g fat, 43g carbs, 38 g protein


16:30- Chicken breast, Brown rice
420 calories, 4g fat, 46g carbs, 52g protein


20:30- Chicken breast, Sweet potatoes
360 calories, 2g fat, 37g carbs, 50g protein

24:00- Protein Shake
157 calories, 3g fat, 5g carbs, 25g protein

TOTAL: 2982 calories, 82g fat, 282g carbs, 281g protein

better apart from the 4hr gap between 1630 and 2030, the final shake would need to be a slow release like casein

[bigchest284]

better apart from the 4hr gap between 1630 and 2030, the final shake would need to be a slow release like casein

Yeah its myofusion its a blend.