Not Making Many Gains, Options? page

[Chorlton]

Hello everyone,

My goal is to become as healthy as I can possibly be. Im 42, somewhere around 70kg and carrying a little extra fat around the middle.

I've been lifting heavy for a couple of months and seem to have reached my max weights. Roughly the same as when I was lifting a couple of years back:

• Press: 30kg (3x5)
• Chest Press: 40kg (3x5)
• Deadlift: 70kg x 5
• I dont currently do heavy squats as I dont have a rack (got one on order though!)

I seem to have stopped making gains. This is not necessarily a bad thing (or is it?) but I dont know what to do now?

Do I keep doing this stuff at the weights I can lift and increase reps until i can add a little more weight? Do I start eating a ton? (remember, my goal is not size, it's health) or do i stop lifting and do bodyweight stuff for a while? Or work on other big exercises like chin-ups, one arm rows, lunges etc for a while?

Some expert advise would be really appreciated.

Many thanks,

[teach2183]

What program are you following? Perhaps take a look at a program with a slower increase?

[Neckhammer]

If your goal is health just lifting at an intensity that is "hard" for you is enough to keep you metabolically fit and to stress your various systems in a manner that will generally promote health.

[eKatherine]

You need a different program. It's clear you've gone as far as you can go with this one, since it seems you've maxed it out twice at this level. Are you male?

[Chorlton]

Hi Katherine, thanks for answering. Yes I'm male.

Thanks Neckhammer, Teach, Im not really doing a program as such. Just deads, cpress, press and light squats and chin-ups

[eKatherine]

You're ready for a program. I bench more than you do.

[Chorlton]

I bench more than you do.

Well done.

[teach2183]

Yeah, that's not a very high bench weight (I'm a 30yo female). Check out Starting Strength or a similar program to help you push the limit. You don't have to eat like he suggests. But following a program should help you to build more strength. You should at least be able to get your bench over 100lbs I would think.

[Chorlton]

Thanks Teach. Yes, my build is quite small. I have some potential health issues going on that I can't really diagnose so I wonder if I am still "healing" after being paleo since last august. It certainly seems I should be able to bench more. I eat really well at the moment (eggs, bacon, steak, veggies) but am only lifting 1 day on, 2 days off so I have plenty of recovery time. Maybe it's time to try less recovery time...?

[teach2183]

Thanks Teach. Yes, my build is quite small. I have some potential health issues going on that I can't really diagnose so I wonder if I am still "healing" after being paleo since last august. It certainly seems I should be able to bench more. I eat really well at the moment (eggs, bacon, steak, veggies) but am only lifting 1 day on, 2 days off so I have plenty of recovery time. Maybe it's time to try less recovery time...?

I would suggest more recovery time in fact. Or perhaps you aren't eating enough carbs ? Are you doing full body each of those days? I would seriously look into some programs that off you a set schedule. SS has you rotate through 2 sets of exercises 2-3 days a week. Other programs have you pick 1 main lift each day and lift 4 days a week. You can pick what suits your schedule.