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  • Hitting a plateau?

    Hi all,

    I've recently adopted a primal diet and HIT workout for about 3 months now. The goal was primarily to gain muscle, and secondarily strength. I'm naturally pretty lean, probably what you'd call the "hardgainer" type. The gains have been pretty good and I like the diet change, but I've hit a plateau now. So was wondering if anyone has any advice?

    Workout protocol (basically Body by Science's big 5) -
    Bench press (barbell)
    Overhead press (barbell)
    Leg press (machine)
    Lat pulldown (cables)
    Seated row (cables)
    1 set to failure, with 5 sec up & 5 sec down cadence.
    Usual rep # - 6-12
    Usual time under load is 1:30~2:30
    Rest time between workouts - 6-7 days.

    Profile -
    31 yr old male
    5'6
    132lb when I started, now about 141lb 2 months later.
    Body fat was 11% when I started, measured by some fancy big machine at the hospital. Now ~10%. I use an Omron fat analyzer which I've read seem to err on the low side, so I'm guessing the fat % could be higher.

    Diet -
    40% protein, 20% fat, rest are probably carbs.
    No wheat or refined flour. Very little refined sugar. Lots of meat & eggs. Some rice & fruit (I live in Asia, it's hard to avoid), lots of vegetables. I know I can reduce the carb % more, but wanted to experiment how far I'd get first simply by upping the protein percentage.

    I realize this isn't a purely workout focused forum, but seems like there are a lot of knowledgeable people here so thought I'd ask. For the last few weeks it seems my strength progress has stalled, and weight gain has slowed down. I'm wondering if

    - I'm not resting enough? do I need to rest longer between workouts?
    - I'm not eating enough? eating incorrectly?
    - I need to switch to a different workout?
    - something else?

    Any comments would be really appreciated!

  • #2
    Do squats and deadlifts.

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    • #3
      Don't know how many calories you eat. To grow, you'll need to be at least 500+ over maintenance on a daily basis.

      Not sold on Body By Science for long term growth. Worked for Mentzer I suppose, but he also had the juice. Try something like Starting Strength instead.

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      • #4
        Originally posted by RezH View Post
        Don't know how many calories you eat. To grow, you'll need to be at least 500+ over maintenance on a daily basis.

        Not sold on Body By Science for long term growth. Worked for Mentzer I suppose, but he also had the juice. Try something like Starting Strength instead.
        Yeah, until his heart attack.
        Sandbag Training For MMA & Combat Sports
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        • #5
          Originally posted by Coach Palfrey View Post
          Yeah, until his heart attack.
          What heart attack? Why will this man die?

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          • #6
            Originally posted by dado View Post
            What heart attack? Why will this man die?
            I was talking about Mike Mentzer. I do not know how this man will die, my crystal ball is broken.
            Sandbag Training For MMA & Combat Sports
            Sandbag Training Guide on Kindle
            The Complete Guide To Sandbag Training
            Brute Force Sandbags
            www.facebook.com/sandbagfitness
            http://fitedia.com/ - Health and Fitness eBooks, video, audio and workshops

            Comment


            • #7
              I think I eat about 2000-2500 calories a day, give or take. I'm not trying to be anal about it, but just trying to eat whenever I'm hungry and try to eat the right food - veggies, meat, fruit, and some carbs here and there. Just curious on why you recommended Starting Strength - was it because it worked for you or some other reason? Thanks for the feedback.

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              • #8
                For someone at 132 lbs, BBS isn't going to pack on muscle. You need frequency. Minimum 3 times a week. Squat and deadlift on separate days. Eat postworkout carbs.

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