WHat type of program are you using? Stronglifts 5x5? and are you taking a full rest week each month or deloading?
I'm on SL5x5, I took a week off last month and deloaded twice.
WHat are you doing outside the program, activity wise? How accurate do you think your calorie count is? 4,000 cals a day for no weight gain is suspicious. Either you are miscalculating or I would consider a medical check if I were you. 4,000 cals at your size just doesn't sound right.
Nothing intense, I bike to work everyday for 30 minutes. I plugged in my meals from yesterday and I got around 3500 calories, a conservative estimate. I will consider a medical check once I have access next month.
How do you think your form is on lifts, newbies can limit gains by failing to learn proper form. With really good form you should be able to push to near failure without injury.
I got my form checked. I do have a muscle imbalance, but my form is correct as far as I know. I do everything in front of a mirror and pretty sure I'm doing it right.
And have you tried baby plating?
Not yet, I will try this next time. Thanks
Edit: Oh and seriously strength and muscle building is a long process. It takes time, you've only been at three months be patient. How long have you been "plateaued"?
Stuck on this weight for a month. I deloaded and worked back up to this weight and still am having trouble going over. Should I deload again? Or should I just stay on this weight and keep trying?
Justin Morgan wrote:
I followed stronglifts 5x5 and then mad cow 5x5 and got my squat up to 300 ibs x 5, dead lift up to 395x5, and my bench press to 245x5 in just a little over a year. And I had to do stuff to fix my squat several times during that year. So maybe it's a biomechanics issue, maybe you just aren't putting the right types of fuel in your body. Maybe you just need to deload like the SL5x5 program recommends.
Good job man. What kind of corrections did you have to make for your squat? I deloaded once before, should I deload again? Unless I'm being impatient.
Justin Morgan wrote:
You don't really know though what kind of diet you thrive on in terms of training if those are your lifts. I don't say that to be mean or anything, but you just haven't put your body under enough stress to make the kind of demands that will make you play with your diet that way. I'm not saying you have to follow 80/10/10, but if you are training hard enough to really elicit muscular growth and strength increases then you'll need to increase your body's glycogen levels. Even if you don't "thrive" (what does that mean anyway?) on a higher carb diet you have to consider that if you aren't giving your body the glycogen necessary to perform that your results are just going to be limited. That's my guess/opinion anyway.
That's true. I tried 80/10/10 before SL5x5, but I ended up feeling very tired and bloated for some reason. Do you recommend increasing carb?