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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

no progress strenght or size

kiosk

New member
I have been working out for over two years now, but since about a year ago I really havent made any gains in size/strenght.....
I also have not loss/added any BD, I am 6'2'' at 209 right now. I have tried different training programs but always focusing on big exercises (squat, DL, bench, etc) I have tried two times a week, three times a week, etc.
I think my problem my be rest related as I can never sleep more than 6-7 hours a night, and as far as nutrition when I try eating more I just seem to pack fat, always try 1gram per pound of BD thou.....any suggestions would help, I dont know what to try anymore. :worried:
 
have a day for each exercise. So you train three times a week. Sq, bench, dl. Train in the 5x5 range. Forget isolation movements other than one or two bicep exerices.

Guide yourself by strength gains, if you are gaining, good, if you aint, play around with the program.
 
kiosk said:
I have been working out for over two years now, but since about a year ago I really havent made any gains in size/strenght.....
I also have not loss/added any BD, I am 6'2'' at 209 right now. I have tried different training programs but always focusing on big exercises (squat, DL, bench, etc) I have tried two times a week, three times a week, etc.
I think my problem my be rest related as I can never sleep more than 6-7 hours a night, and as far as nutrition when I try eating more I just seem to pack fat, always try 1gram per pound of BD thou.....any suggestions would help, I dont know what to try anymore. :worried:

Your diet is more than likely what is hindering your gains. Post it on the diet forum. There're different ways to break out of a plateau. If you've only focused on core movements, try a FULL body workout. Try a 4 day split, training each bodypart once/week. As far as your recovery 7-8hrs should be plenty, and i bet most people only get around 6 per night anyway. I doubt thats the main reason. If you were only working out 2 or 3 days, you should be getting plenty of recovery anyway.
 
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