The problem goes back to that while it feels great to be pushing 360 on many of my lifts at 51 while the guys around me are half my age and can not, does not really seem to be helping me get bigger. Feeds the ego when the cardio/figure bunnies are looking but when you are the cute old guy who cares. Ha!
I am 5’ 8’. I have been stuck at this 190 level for about a year now. I may go up and down a few pounds here or there through out the year cause of work issues.
Not 405, 360 is max and I basically break up my workout to 4 days a week with one repeat day. On chest, with bench, than upper bench press, lower bench press, shoulder press and cable cross. On back it is lat pull down, weighted dips, pull ups (sometimes weighted), row, more dips (not weighted) cable cross (backwards). On leg day, leg press, leg curls, calf raises and leg extensions (all with machines). I would repeat one day each week to mix it up. I do 20 minutes of cardio 2 times a week with 2x5 all out sprints.
My routine for all these exercises are the same which to get bigger I try to do 24-25 reps usually 6x4 with one warmup set. On the last set I try and add 5lbs to the bar every week till I fail and than I will go back down to base level (I decide) and work back up.
Diet, I pretty much eating all day and the food would be a mix of 6 egg whites a day, 1 banana, 1 pint of cottage cheese, 1 whole chicken, 1 container of mixed greens, handful of almonds, sometimes avocado roll, 2 gallons of water, 2 servings of Mag-10 and than for dinner I may do a double chicken chiptole or my gf may make me more meat, broccoli and rice. May not be the best but I figure be honest here so I can get some real advice.
Sleep when I am not drinking much water is usually straight 8 but since upping my water, get up like 3 times a night.
Do I think I have reached my limit? I think if I could get bigger I could lift more so feel a bit like a chicken and egg thing for me right now. But since the number of plates are not key to me as I am not looking to be a powerlifter than I rather just get bigger. If only I could make the rest of my body pretty much be my shoulders. Of all my body parts, my shoulder are the biggest. It was the first guy who really started to get me to lift heavy would just focus everything on lifting with the shoulder blades. It is why I could take 80 lbs curl it between my legs and get up on the dip bar and pull put 6 reps.
I just sometimes see people getting all lean to the point of seeing bone but really no size or strength so not sure if maybe at this age now just go for lean which honestly was never my style.