As of the last year I have had a problem building lean muscle mass. I know what you’re thinking you see a ton of these post a week but hear me out.
When I began lifting weights I weighed 140lbs, the first year I trained (w/ frequency 1/wk by the way) I built up to 180lbs, both fat and muscle mass. It was a great start and lifting was something I never questioned, studied, or anything I just trained hard and kept things the same all year around.
About the time the second year rolled around I found T-Nation and began educating myself. This brought in a whole new world of ideas and I left my old program and started trying all kinds of new methods, by the end of the second year I had lost about 16lbs of fat mass and gained 8lbs of lean mass bringing me to 170lbs 9% body fat, abs visable.
This last year has been the problem year, since last year at 170lbs (5’10") 9% body fat. I am now currently…170lbs same body fat…so I have gone no where.
I feel that I know how to eat and know how to train hard but I am not seeing progress in a whole year so something is wrong. Every time I try to add extra calories I watch my waist expand and my musculature measurements stay the same. I will pack on 5-10lbs and gain an inch on my waist while my arms, thighs, chest, etc stay the same. I then back track and get rid of the added fat which takes no time at all, but this cycle has been repeating itself for a year.
I recently switched to full body training about three months back and it has helped with the strength of my lifts but it’s incredibly hard to recover and my body composition really goes no where. Maybe I need more recovery time to grow.
This is my training.
Overhead Press 3-5rm
Romanian Deadlift 4x8
DB Row 4x8
Parallel-Bar Dip (chest) 3x10
Bench Press 3-5rm
Front Squat 4x8
Support Row 5x6
Back Extension 1xF
DB Overhead Press 4x8
Leg Press 3x10
DB Bench Press 4x8
- Every fourth week OFF
- 4,000kcal on training days
- 3,500kcal on OFF days
(this calories are what I use to gain weight, which ends up all fat weight, if I drop to 3500 training days and 3000 off days I maintain weight)
It’s hard to get motivated anymore since I’m spinning my wheels. If anyone could give any thoughts to what may be my problem I’d much appreciate it.