Hit a wall with gaining muscle mass..

W

woodelf74

0
Ive been working out for about 4 months, Ive always been a really thin guy, but since i started working out and taking a TwinLab suppliment I have put on 15 pounds and gained more muscle than Ive ever had.Of course now, i want more :). I dont feel like Im making anymore progress with putting on more muscle though, is it my imagination, is this common...what can I do to assure that I am constantly building, i dont wanna get huge, just bigger then I am now.Is there any hope, or am I just genetically cursed?I work out every other day, for alittle over an hour(with a partner).I take gainers fuel 1000 at least every other day, if not every day.I try to up my weight as often as possible, without killing myself.What else can I do?

HELP!!

D.
 
Hi,

What is this Twinlab suppliment if you dont mind me asking, a protein suppliment or what?

How much do you eat - are you eating enough?
 
The suppliment is called Gainers Fuel 1000. Supplying, then, an extra 1000 calories a day.It describes itself as a high protien, high carb. weight gain formula.As far as eating, im pretty sure that I could eat better than I do, I try hard to eat 3 times a day.Usually a quick starbucks breakfast on the way to work, as big a lunch as I can get and a normal steak dinner, or something like that.I have never actually counted the calories and actual protien intake in one of my days though.Should I?
 
Hmm, weight program, eh? Well, I cant really tell you the name of all of the machines that I use.However I do 3 different chest exercises; one is a cable machine pulled down from either side, the other is a bench press, and one is like a butterfly press, but with fully extended arms.I do 4 sets of 10 on each.I use dumbells for shoulders, two different kinds of exercises, also 4 sets of 10, I use a bar bell for biceps, a pull down cable machine for lats, and a cable, kind of a sit down one for my back, lats and shoulders, all 4 sets of 10.I may toss in some abs in there every now and then, not as much as I should though.Thats all every other day, with a protien and carb suppliment(extra 1000 calories) at least every other day, sometimes once a day.I guess thats about it :)
 
Thats over 1 stone in 4 months, sounds quite good to me, but Im not an expert and have only just started at the gym myself.
Maybe increase the weight a bit and do 4 sets of 6-8 reps instead of 4 of 10 might help.
Maybe introduce another meal if possible aswell.
Im going on advice Ive recieved rather than personal experience so I hope its good...

Looks like a good supplement, might give it a spin myself. :)
 
Last edited:
woodelf74 said:
Ive been working out for about 4 months, Ive always been a really thin guy, but since i started working out and taking a TwinLab suppliment I have put on 15 pounds and gained more muscle than Ive ever had.Of course now, i want more :). I dont feel like Im making anymore progress with putting on more muscle though, is it my imagination, is this common...what can I do to assure that I am constantly building, i dont wanna get huge, just bigger then I am now.Is there any hope, or am I just genetically cursed?I work out every other day, for alittle over an hour(with a partner).I take gainers fuel 1000 at least every other day, if not every day.I try to up my weight as often as possible, without killing myself.What else can I do?

HELP!!

D.
Click to expand...

First, there is no magical supplement that will pack on 15 pounds of muscle in 4 months (except steroids). Your hard work and beginner gains are what packed on the pounds for you. You have hit a plateau. Your body has adapted fully to your current routine, so now it is time to change your workout. Periodization is the common term used to describe the process of changing different training variables such as: rep schemes, rest periods, exersizes, order in which you train body parts, frequency, volume, ect. For example,

Current Chest workout used for 4 months
Chest (every 5 days)
Bench pressx4 (10-12 reps)
Incline DB Fliesx2

New Chest routine (done m, w, f)
Incline Bench pressx3 (5-7 reps)

The idea is to change your routine when your gains begin to level off. Don't continue to workout on a routine that is producing no new gains for you.
 
This makes a modecum of sense to me, and thanks for acknowledgement of my efforts by the way, but Im just not up on the lingo sadly.Are you saying instead of doing 3 chest exercises every other day, to do one different one and work a different part of the chest, and possibly change to reps done, or the order of my routine, or the weight?

confused.
 
woodelf74 said:
This makes a modecum of sense to me, and thanks for acknowledgement of my efforts by the way, but Im just not up on the lingo sadly.Are you saying instead of doing 3 chest exercises every other day, to do one different one and work a different part of the chest, and possibly change to reps done, or the order of my routine, or the weight?

confused.
Click to expand...

My apologies, did not mean to confuse. Okay, I'll try to make this simple. You have been working out on a routine for a long period of time now right? This routine is what USED to help you gain muscle mass and strength right? However, your progress has now come to a screaching hault, has it not? This is called a plateau. Your body has become accustomed to your workout routine, and you are no longer gaining muscle mass/strength. You are having to keep the weights relatively the same, and you are not getting stronger. You're staying the same...flat...like a plateau.

Periodization. You need to periodize your workout when you hit a plateau (flat, no gains). To periodize, you can do any of the following:
1) Change rep schemes. For example, if you have been doing 10 reps each set on the bench press, then change to around 5-7 reps per set. One repetition is performing the exersize (with proper form of course) one time through. 2 reps=2 times through, and so on. (Bench press: down then up=1 rep). Altering between high repetition periods (10-12 reps) and low repetition periods (5-7 reps) is, in my opinion, the best way to periodize your routine.
2) Switch the exersizes up a bit. If you have been using the flat bench press for a while, switch to strictly incline bench press for a few weeks. If you have been doing barbell curls, then switch to incline dumbell curls. YOU NEED TO TRY TO STICK TO MOSTLY COMPOUND MOVEMENTS. Compound exersizes allow you to use the most weight, work many different muscle groups at once, and most of your gains will come from these exersizes. Comound exersize examples are:
Bench press
Incline bench press
Squats
Deadlifts
Chinups
Dips
Military Press
Pullups
Lunges

***To see how to perform different exersizes you can go to www.exrx.net and click on the exersize and muscle directory.***

Moving on to number 3.
3) Altering the volume and amount of rest in between each workout. For example, if you have been working out on a split giving each group a week to rest, then you could periodize by spreading the volume over 3 days, giving at least 48 hours rest in between each workout.
4) Changing the order in which you workout bodyparts. For example,
Previous workout
Chest/back
Bench pressx5
Barbell Rowsx4
Pullupsx4

New routine
Pullupsx4
Wide Grip Chinsx4
Incline Bench pressx5
As you can see, in the first workout routine the lifter is working his/her chest first, then moving on to back exersizes. After the lifter hits a plateau and wants to periodize, he/she can switch things up by working the back first, then moving on to the chest exersizes.

The idea here is to switch things up a bit when you find that you are staying the same, and your gains have stopped. Do not continue to lift on a routine that is just keeping you the same (unless, of course, you WANT to stay the same). Generally, you want to try to gain a rep every workout or week. For example, if in week 1 you could get 205 on the bench press for 9 reps, then the next workout (or week) you should shoot for 10 reps. If you stay at 9 reps for a few workouts, see no gains in sight, and are beginning to feel bored with the workout, then it is time to change. Doing the same exersizes, with the same amount of reps, in the same order your entire life will not ensure gains constantly. You need to change things up, (see periodization above). You will be amazed at the new energy you will be lifting with when you change that repetitive, plateau violated routine you've been pounding it out on for the past 4 months with minimal gains. To end this extremely long post, I will give my latest example of periodization from one of my personal routines in my workout log.

From 1/12/04-2/05/04
Monday
Bench pressx2 (8-10 reps)
Fliesx1
Pullupsx4
Wide Grip chinsx2
Military Pressx3
Incline DB Curlsx2


Tuesday
Squatsx5
Lungesx2
SLDLx5
Standing Calf Raisesx2

Thursday
Repeat monday

Friday
Repeat Tuesday

Sat
off

Sun
off

I was performing 8-10 reps on almost every set for every exersize except for standing calf raises (I use 20+ on this exersize). Also, as you can see, I was working each bodypart twice per week.

From 2/12-3/20
Monday
Incline Bench pressx5
Flat bench fliesx3
Close Grip Bench Pressx3
Military Pressx3
Front Raisesx3

Wednesday
Squatsx5
Stepupsx4
SLDLx5
Romanianx2

Friday
Pullupsx5
Barbell Rowsx4
Barbell Curlsx5

In this routine I was performing each set strictly in the 5-7 rep range. Also, as you may have noticed, I am only targeting each bodypart once per week. Some of the exersizes have also been swapped (incline for bench press, barbell rows for wide grip chins, and so on). When my gains stopped, I switched to this routine from the first one posted. Understand? You need to change things up when you are no longer gaining from the routine you are performing on. Hope this helps,
Scott
 
Wow, thanks for this post scott :)

One more question though; how long can you stick to the same routine ? By looking at the dates you supplied with the example, I suppose changing about once ever month or two is normal ? I suppose that might explain why my gains seem to have slowed down recently, been doing more or less the same routine for 5-6 months (I do regularly change exersises, but always use the same kind of reps and train the same muscle groups the same days) >.<
And another question: shouldn't you always include the basic exercises in every training program: normal bench press, normal biceps curls,... or should these also be replaced by variations ?
 
BD- said:
Wow, thanks for this post scott :)

One more question though; how long can you stick to the same routine ? By looking at the dates you supplied with the example, I suppose changing about once ever month or two is normal ? I suppose that might explain why my gains seem to have slowed down recently, been doing more or less the same routine for 5-6 months (I do regularly change exersises, but always use the same kind of reps and train the same muscle groups the same days) >.<
And another question: shouldn't you always include the basic exercises in every training program: normal bench press, normal biceps curls,... or should these also be replaced by variations ?
Click to expand...

Well, there is no set time that will tell you when to change up your routine. Generally, when diminishing returns begin to set in you should change your routine. In other words, when you begin to see your gains hault it is time for a change. Remember the old saying though "If it ain't broke don't fix it!" If you are having success off of the use of your current routine then stick to it.

As for the reps, you should switch rep schemes. I usually switch back and forth from heavy weights combined with low reps to high reps coupled with relatively light weights. You will be amazed at the new gains you will spark when you switch a rep scheme out that you have been pounding it out on for a good 5 months. I usually change up my rep scheme every 2-4 weeks. Something like,
Weeks 1-2: 10-12
Weeks 3-4: 8-10
Weeks 4-5: 5-7

Now to the exersize question. Yes, you should always include at least some form of basic exersize. You do not always have to do flat bench press and barbell curls. Incline bench press performs relatively the same movement and works the chest muscles the same (a slightly greater emphasis is placed on different portions of the chest during different presses, but the differences are miniscule). Usually, it is best to pick one-two compound exersizes and maybe finish off with an aux lift (flies, crossovers, ect.) Alternating db curls can be just as effective as barbell curls. It is good to switch out exersizes every once and a while. Go to www.exrx.net to find replacement exersizes. Here are some examples of different exersizes swaps you can do.
Bench press--incline bench press
DB bench press---incline db press---dips
Squats--full squats
SLDL---goodmornings
Barbell Rows---pullups---chinups
barbell curls---incline db curls---alternating db curls
Close grip bench press---tricep extensions (lying or upright)
Military press---db shoulder press---arnold press

You do not always have to do just flat bench press and barbell curls, or just pullups. You may actually benefit (I myself did) by not performing the flat bench press for a period of time. I stuck to only inclines for a month. When I went back to flat bench press I gained 5 pounds on the exersize, where as before I was stuck on a lesser weight for about 2 weeks.

Hope this helps,
Scott
 
That's a very impressive gain.

Polquin (i think i got his name right) says:
Try varying things slightly; bicep curl angle change slightly and so forth.

Many resort to drugs but shouldn't be necessary.
 
That is fantasic! Thank you so much for breaking it down, im sure a took a bit of your time, but that was some great info...I finally get it! I'm gonna start implimenting it tomorrow!

Thanks again!!!
Devin
 
Thanks a lot indeed for your time, I feel like I've learned more in the two days I've been visiting this forum than in the last few months all together ;p
 
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