Yo Fellas,
Need some advise. I have been lifting since the beginning of 2009 and have seen very minimal gains over the last 4 years. Gained about 15 pounds of muscle. I have been fluctuating around 158 pounds at 10% Body fat for quite some time. I have been very consistent with dieting and exercise. I count my calories and keep track of all my lifts by writing down the number of sets, reps and weight I did for each exercise. I need some advise, need to add something new to my routines. I want to get more muscular. 160lbs is my goal right now.
I don't ever like talking bad about myself, I believe there is a strong connection with mind and muscle or anything that you want to do in that matter. However* I will say my genetics and receptors are not up to par and have a strong connection to my slow gains.
What seems to work for me:
My Best gains came from lifting weights only 3 times a week. I was more full and vascular looking on this program than on any 4 or 5 day a week program I tried in the last 4 years.
Following an Intermittent fasting protical works best with my life style. I still count my calories and make sure I am getting in all my nutritional needs for each day.
Creatine makes me stronger and more vascular looking without the bloat. However I don't seem to notice a weight change.
How do I Feel:
I feel exhausted all the time. I get plenty of rest every night and sleep like a baby, but I just don't have the energy I used to have. My joints crack and ache sometimes now, not good being almost 23 years old.
Currently:
I am doing the HRT Training on BB.com. Lifting Heavy for 4 days a week. 3rd week in and loving this program.
Monday:
Decline Bench Press
2 sets of 8 reps + 6 negatives
Flat Bench Press
2 sets of 8 reps + 6 negatives
Incline Bench Press
2 sets of 8 reps + 6 negatives
Barbell Skull Crushers
2 sets of 8 reps + 6 negatives
Seated Dumbbell Triceps Extension
2 sets of 8 reps + 6 negatives
Tuesday:
Leg Press
2 sets of 8 reps + 6 negatives
Hack Squat
2 sets of 8 reps + 6 negatives
Leg Extensions
2 sets of 8 reps + 6 negatives
Reverse Hack Squat
2 sets of 8 reps + 6 negatives
Lying Leg Curls
2 sets of 8 reps + 6 negatives
Thursday:
Seated Front Press
2 sets of 8 reps + 6 negatives
Dumbbell Side Lateral Raise
2 sets of 8 reps + 6 negatives
Barbell Front Raise
2 sets of 8 reps + 6 negatives
Barbell Curl
2 sets of 8 reps + 6 negatives
Reverse Barbell Curl
2 sets of 8 reps + 6 negatives
Reverse Barbell Wrist Curl
2 sets of 8 reps + 6 negatives
Barbell Wrist Curl
2 sets of 8 reps + 6 negatives
Friday:
Wide-Grip Lat Pulldown
2 sets of 8 reps + 6 negatives
Seated Rows
2 sets of 8 reps + 6 negatives
T-Bar Row
2 sets of 8 reps + 6 negatives
Barbell Shrug
2 sets of 8 reps + 6 negatives
Rear Delt Raises
2 sets of 8 reps + 6 negatives
Seated Calf Raise
2 sets of 8 reps + 6 negatives
Calf Extensions On Leg Press
2 sets of 8 reps + 6 negatives
Sample Diet:
Cals
2558
Fat
54 g
Sodium
1372 mg
Carbs
287 g
Fiber
40 g
Protein
223 g
Sugars
38 g
When I work out I concentrate on technique. Noting my movement, the stretching of my muscles, full range of motion, feeling, power, understanding what I am doing at that very moment.
I think I am going to start stretching heavily after my workouts. Weights have not changed much in the last two years, feels like I go up in things for a while then I fall right back where I was.
Reason I posted this is because I just Read this article: The Truth About Bodybuilding Genetics T Nation (Google it)
Bodybuilding is getting frustrating with these slow gains. I absolutely love what I do, and I don't want to take it away, but I feel like I am fighting an uphill battle with trying to become bigger faster stronger. What do you guys think?
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Originally Posted by MotoLifter
