T Nation

Finding It Very Difficult


#1

to add more lean mass.

37 years old
lifting for a few years
workout on point, diet on point
changed everything i can think of..diet, routine, did two deloads..

is it my age..?

any of you find the same thing at this age..., what did you do...


#2

Honest truth. I bet you're not eating enough. Or enough of the right stuff.

I had to eat 4000-5000 calories a day while lifting like a maniac.


#3

you could be right.....I thought my maint was 2450...but i purchased a bodymedia and it has my maint at about 2600 - 2750. so i upped my cals to 3000 two weeks ago, but scale is about the same, so just went to 3200 cals, i'll monitor and see what happens. Obviously i wanted to keep fat gains to a min.....


#4

I'm a lot like Kent, have to shove meat and protein shakes down my throat like there's no tomorrow. If you don't want fat gains, keep carbs to a minimum.


#5

What are your lifts like -- How many days a week you training? How do you train? Injuries and problems?


#6

by the way, i do give my changes quite some time before figuring whether they work or not....that being said, my most recent change was more of a hypertrophy routine.... I was usually low volume RPT style, HEAVY but low rep...

currently - High rep range - 12, 10, 8, 6.... the weight is obviously lower than when i was low volume...and i move up with either a rep or 5 lbs whenever i can, so i am always moving up.

i am doing an Upper Lower - 4 day split...example below for Monday

Monday -
Bench
140 x 12
160 x 10
180 x 8
195 x 6

BB Rows
130 x 10
150 x 8
160 x 6

Low Incline DB Press
55 x 12
60 x 10
65 x 8

Face Pulls
45 x 15
50 x 12
55 x 12

Superset below

Hammer Curls
30 x 12
35 x 10
40 x 6
Tri Push
60 x 12
70 x 10
85 x 8

i can list the whole 4 days if you think it would help...I just seem to have really stalled..wights not really moving up...dont seem to be gaining any lean mass...so i upped cals...this is also after a deload...

i just cant figure it out...maybe it is just caloric intake has been too low...


#7

Tuesday -

Squats - 4 sets 10, 8, 6, 4
Bulgarian Split Squats - 2 sets of 8
Stiff Leg Deadlifts - 3 sets of 8
calves - 3 sets 12, 12, 12

Wed Off

Thursdsy

Standing Military Barbell Press 3 sets 10, 8, 6
Chins - 3 sets - weighted on last two
High Incline DB Press 3 sets 12, 10, 8
Supersets of Hammer Curls and Skull Crushers - 3 sets 12, 10, 8

Friday

Deads 4 sets 6, 6, 6, 5
Good Mornings - 3 sets of 10
DB Walking Lunches 3 sets of 10
Weighted Hypers 3 sets of 12


#8

Are you training to failure on your sets?
How is your sleep?
Are you excited too train?
Are you getting sore from the lifting?

Your Weight

Your height


#9

Yes, i typically move up as soon as i can hit, whatever my goal in reps is on the last set, then i move up 5lbs on every set for that particular excersize....so yes, it would be to failure on last set...

sleep is ok, maybe 6 - 8 hours a night

love training, so yes i am excited to get in and go for PRs every day

I am actually sore for longer than i used to be, maybe the hypertophy routine is doing this...but i am also focusing on ROM so really getting low on squats for instance, has me sore for a few days, espcially when i move up the weight.

I am 37
5'10"
171 lbs


#10

Ok, some stuff to work with here.

How lean are you?

If sight unseen I would say eat more a lot more. Try adding in 2 shakes a day with 50grms of protein per shake. Try to get an additional sleep as well.

Also cut back on some of the volume. You have a lot of overlap esp. if training to failure on multipule sets. Or extend the routine out to 3 days a week with the fourth on a monday like: m-w-f-m then repeat.

Yep read your post again. Eat more and train slightly less.


#11

I am about 14%BF...i cut down to about 10% was was a skinny rail, not enough lean muscle, so thats the goal here, i have been on a bulk for a month....I upped cals yesterday....

Thanks so much, to everyone, for the advice...this is a great forum...once i realized that over 35 is where i need to be...

thanks again...

I'll start a log soon so i can better track my progress...


#12

Welcome Coop817. Listen to Fischer, he knows his stuff. You can use this as your log.


#13

X 2

I say this a lot but this is a marathon not a sprint, do not expect to have lean muscle gains in X number of time frame.


#14

thanks guys, I'll get my log going soon..thanks again for the info and the warm welcome!!1


#15

Welcome