So let me start out by saying I started out off and on lifting since I was about 18 but nothing serious. Recently, about six months ago, I started going to the gym again. I have been doing a ppl split the whole time. I am not dieting at all. I am 28 years of age and stand at 6ft 240lbs, per last weigh in. My current weight on compound lifts are as follows:
Bench: 225 (3-4x6-8)
BB Squat: 225 (5x5)
Deadlift: 225 (5x5)
OHP: 65 (3x10-12) Bad shoulder.
Now I have not gone for a one rep max in any of my lifts nor do I care about my one rep max.
Current plan is.
Push, pull, legs, rest and repeat. No cardio.
I don’t care too much about looks, just want to put on as much size and strength as possible without the use of PEDs (for now haha)
Now, my concern is, that I’ve platued in strength and in size. Now I can see where a strict diet plays a roll in size, but strength too? Am I not seeing any more results simply because I’m not eating correctly? Or is it my routine? Does it need a change up or do I need to start a completely new plan?
I’m doing a push pull legs split with a day off after each cycle. I’m not on any type of diet. I’d say I eat around 3kcal a day, give or take. And yes, I do have some fat mainly around my midsection but not totally concerned with how much I have or how I look.
My first in non existent.
As for routine, I do push: bb bench, shoulder press machine, tricep extension, later shoulder movements, tricep press down and incline bb bench.
Pull: pretty much just do the three lat machines provided, face pulls, cable cross overs and a bicep workout to finish.
Legs: squat, leg extensions, leg curls, abduction machine, single leg leg press.
I reach for 3-4 sets of 10-12 for any accessory movement
What is your progression scheme for main movements and accessories? When do you move up in weights? Why so many working sets on accessory movements when one or two working sets could do the same?
I’d be looking at this before most other things.
Protein: 1g/lb BW
Fats: 0.3g/lb BW
Carbs to fill the rest to maintenance, -500 for cut, +500 for bulk.
I just up the weight when I feel comfortable alenough to perform the movement in a slow and controlled manor. I was just following what I was told/showed.
Mixture of eating out and cooking. Mainly eating out. Home cooked meals consist mainly of beef or chicken and a lot of steamed rice with a side of veggies. Lots of eggs, overnight oats and bagels.
Even if I can only do one rep? I seem to get fatigued pretty quick on my squats. Lack of cardio I assume.
Indeed I am.
Is there a specific program that would help me reach my goals? Is the push, pull, legs split enough? I guess I’m in need of a more structure and guidance than I thought.