T Nation

Not Making Gains Anymore


#1

Ummm will try to keep this short:

when started it all seriously and upped my cals a lot more and all that, was doing Waterbury's TBT. I now work full time and work out mon / wed / fri, but usually just doing 4 exercises for a workout, (antagonistic to save time [think that's the right word)...

was making good progress and put on a few kilos so far, + upping my lifts. (probly been about 3 months or so...)

and that's basically it - was ill for a week or and couldn't train, (bout 3 weeks ago) but I haven't made much progress recently or been adding much weight (bodyweight lol) so feel like I need some new ideas?!

I tink im limited at home cos only got a bench + dumbells, but buying more weight and a chinning bar. my core exercises seem to be deadlift / squat / bench / row / + other less frequent ones...

Also probly worth noting I stick to quite a simple formula (more from the original TBT stuff) of working bodyparts 2 or 3 times a week, with 4-6 rep sets, 8 rep sets, and a higher rep set on the different days...

is it as simple as changing up my parameters etc or shud I stick to teh same but get more calories (or even both lol) Jus wanted some comments really on how to take my training forward please... Thanks. (sorry it's so long...)


#2

Not sure if I see in your article how long you have been doing your program. It may simply be that you need to change to something different, say CW's 10x3 method for 8 weeks.

If you stay on the same program for very long and maintain the same calories your body will adapt and you plateau.

I personally like the 10x3 (look under Chad Waterbury's articles on the left) I do it for two days and on the third day I will do like a 8x8 day. I also mix this up from week to week. I will aslo only do this for eight weeks and then move to something else before my body recognizes what I am doing.

Good luck !!!!!!!!!!!!!!!


#3

so in real short... is as simple (hopefully) of switchin up the parameters and going for someting different...


#4

eat more and try to lift your basement instead or benching....haha

if sumthing doesnt work anymore just switch,if switching doesnt work then you need to think