Hi, guys. Been stuck between 225-235 for the past 3, 4ish months. I started lifting again in December after a hip injury and ballooned from 190 to 220 in a month. Steadily made progress up to 230ish, and I’ve been stalled for quite some time.
I’m 6’9", 23 years old. Current lifting goes as such and has been this way for the past 7 months without missing a day lifting (basically KingBeef’s routine from the past sticky in the BB thread with a few modifications):
Incline DB: 35x10, 45x10, 55x10, 65x8 (sometimes 10), 75x6-8.
Flat BB: 155x8, 185x8, 205x6
Decline DB: 60x8, 70x8, 80x8
Standing Calves: 3 sets of 90x12(3s hold at top, controlled stop at bottom)
Seated Calves: 3 sets of 90x12(3s hold at top, controlled stop at bottom)
Wide Grip Pull Ups: 40-50ish in under ten minutes, no weight right now
DB Rows: 80x10, 90x10, 100x8, 110x6-8
Neutral Grip Lat PullDowns: 120x8, 140x8, 160x6
Seated Straight Bar Rows: 90x8,100x8,110x8
- Incline DB Front Raises: 20x15x4
- Incline DB Shrugs: 50x8x3 (3s hold at peak contraction of each rep)
External Rotations: 3x20
Threw in 1 and 2 for mid/lower trap growth, as mine are lacking (all of me is lacking, but these in particular lol).
Leg Press: 2ppsx12,3ppsx12,4ppsx12,5ppsx12,6ppsx12,7ppsx10,8ppsx8
Glute Raises: 30,30,30,30
Deads: 225x5,275x5,315x5,365x5, sometimes 405 for reps if 365 felt good.
1a. Leg Curls: 70x12,90x12,110x12,130x8 (3 second negatives on all reps)
1b. Leg Extensions: 90x12, 110x12, 130x12, 150x12 (3 second negatives on all reps)
Wednesday: Arms Supersets
- Straight Bar Tricep Pushdowns: 50x10, 60x10, 70x10, 80x10, 90x10
- Pinwheel Curls: 20x10, 25x10, 30x10, 35x10, 40x10
- Skullcrushers: 75x8, 95x8, 115x6-8
- Preacher Curls: 75x8, 85x8, 95x6-8
- French Presses: 80x10, 90x10, 100x10, 110x6-8
- Alternating Standing Biseb Curls: 25x10, 30x10, 35x10, 40x10
OH DB Press: 30x10, 40x10, 50x10, 60x8, 70x6-8
Cable Lateral Raises: 25x12, 30x12, 35x12
DB Lateral Raises: 15x12, 20x12, 25x12
Rear Delt Machine Flies: 60x15, 70x15, 80x15
Cable Crosses: 20x30, 30x20-30, 40x15-20
Shrugs: 95x12, 105x12, 115x12, 135x12 (3s hold at peak contraction)
External rotations: 20, 20, 20
Diet is as such:
Meal 1, between 830-930am: 18oz greek yogurt:
50g protein, 510 cals
Meal 2, between 11-12: Rice w/ 3 tbsp olive oil and 2 slices of swiss cheese cooked in + small salad:
600 cals/18g protein from rice, 140 cals/12g protein from cheese, 360 cals from olive oil
Preworkout snack, between 1-2:
protein bar: 30g protein, 390 cals
Post Workout Shake, between 3-4:
24g protein, 140 cals
Meal 3, between 5-7: 3/4 Box of Pasta, 8 oz sauteed chicken breast, small salad:
1400 cals, 100g protein
Meal 4: 2 Servings of Pasta, 6 oz Greek yogurt:
560 cals, 30g protein
I also have a sweet tooth, so I’m usually constantly snacking on some sort of candy (reeses, heath, lol… consistently adds up to ~400 cals from there):
Total Cals: 3974 + (400 from candy [not sure if this is even relevant])
Total Protein: 264g
Also taking: Fish Oil, Creatine, Probiotics.
I was basically wondering what I could do to push past this plateau. Do I need more quality protein? More calories? Finding a new mode of progression? New routine? I’ll post pics in the comment right below this, for reference. My bf% is quite low, despite like 50% of my diet being carbs lol.
In terms of my lifts, progress has been coming where it matters on squats and deads, but bench and overhead press have stalled. Rows are progressing, but slowly. I can do unassisted pull-ups now as of the past week. Wide grip. Never been able to do that before.
I might just be obsessing over the scale, but I feel like my bodyweight should probably be going up if i’m attempting to “bulk”.
Really appreciate the insight any of you could provide. I’m so sorry for writing so much. Hah.[/quote]
It will take longer for you to fill out with quality mass. However, once you do, you will be that much more impressive (just look at side-by-side photos of Arnold and Franco in their prime). So use that as one of your motivators.
Contrary to what another poster stated, your programming can be improved for your goals - which, presumably, is hypertrophy and not athletic performance.
I’ll just comment on your Sunday:Chest/Calves routine for now because that’s all the time and inclination I have right now (your other days can be improved upon as well). You can take my advice or leave it. No harm, no foul if you disagree.
- Ditch the bb bench. Since you’re not a powerlifter, there are better options - especially for someone at your height. This is the single biggest flaw, IMO, that I see for your chest day.
I agree with some of what you said, but there is nothing wrong with the bb bench if it suits you. Learn to bench with your chest, and its a great movement. You referenced Arnold, not that I’m a fan of him or anything, but I do believe the bb bench was one of, if not THE, reason his chest developement was great. Same with Surge Nubret, who also had a phenomenal chest. And personally, I feel it in my chest more with bb bench than dumbells. Wouldnt it be better to help the OP figure out whats best for HIM instead of speaking in absolutes?[/quote]
I referenced Arnold to give an example of, when all things are equal (or close), the taller muscular man simply looks more impressive than a shorter muscular man. The OP states he is 6’9"; people at this height will fill out at a slower rate, generally speaking. So I wanted the OP to make sure he stays patient and know it’s a long road he’s on.
Speaking of that long road, I’ll state an obvious rule because so many seem to forget it. That rule is: do everything within reason to stay injury free. Yes, people can (and often should) train around injuries. But it’s better to stay injury free in the first place. People of the OP’s height have a higher chance of injury utilizing a bb bench. And the OP gave every indication that he is primarily interested in hypertrophy above all else. For this reason, I strongly recommended the db floor press to replace the bb bench.
This is not an “abolute” as you accuse of me of; I am hedging the odds in the OP’s favor as much as possible given what he brings to the table and his goals.
You mentioned Serge Nubret. He is actually one of my favorite physiques and his pec development is one of the best all time, IMO. However, for every Serge, there are countless other trainees for whom the standard bb bench is less than optimal for pec hypertrophy (if that is the primary goal).
Also, if you re-read my original reply to the OP, I actually mention the guillotine press, which is a variation on the bb bench. In my reply I specifically state the following:
" You’ll hear people talk about the guillotine press and how it’s great for pec hypertrophy. I don’t disagree. However, the guillotine press is an advanced movement and you should hold off on it for now (should you choose to incorporate this down the road, that’s up to you)."
As you can see, I advised the OP that a variation on a bb bench can be effective for hypertrophy and it’s an option that he may want to explore in the future. So again, you’re incorrect in accusing me speaking in absolutes. Or you misinterpreted what I wrote.
Now go back and re-read the very first post by the OP. In it, he specifically mentions the following: “…bench and overhead press have stalled.” I don’t know (nor do I care) how you train, but if a beginner lifter comes to me for advice and tells me that he’s plateaued on a certain movement, I have him do a variation on that movement.
If an advanced lifter has plateaued on a lift, one can debate on this; some coaches will argue that more focused work on that same lift is the cure. This is another topic.
The OP gave every indication that he is relatively new to this game. Beginners who are training on their own (as in no direct supervision by a skilled and experienced coach) are asking for trouble if they continue to grind away on a lift in which his morphology makes the lift sub-optimal AND (by his own admission) he has stalled.
“ditch the bb bench” seems like an absolute to me. Same with, “there are better options”. The OP gave no inclination that the bench was a bad movement for him, or that it made him injury prone. All I said was, let him figure out what’s best for him. Your assuming for him, that its a bad movement, and “there are better options”.
And his weight is the biggest factor. He needs to eat more. Not change every exercise that stalls. You can change reps/sets/exercise order without getting rid of a time proven mass builder like the bench, especially if it doesn’t aggravate his shoulders or anything. Db floor press is a poor substitute for a full Rom bench imo. No stretch in the chest. All I’m saying is. Don’t throw.the baby out with the bath water.