Need advice!!

[louzerz]

Ok.. Im new to the boards. Been reading and think its time to use some of the magic. Read my stats and tell me what you think I should do. If your think its time to move on. Try to recommend me a light cycle that wont get me super huge super fast. I have time and because I have no source it might take me a while.

5' 11'', 176lbs, age 24. 25 in June, Lifting since I was 19. Im naturely a thin guy.

I go to the gym 3 times a week and ive seen gains up until about 6 months ago. I stop gaining and I cant bench anything over 285 more than once.

Session 1 (chest, shoulders, triceps)
Bench Press - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Shoulder press - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Bar dips - set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Crunches - 4 sets of 25



Session 2 (legs)
Squats - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Stiff-Legged Deadlifts - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Calf Raises - 8 rep warmup, To failure

Crunches - 4 sets of 25



Session 3 (Back, Biceps)
Pull-ups, Wide grip - 4 sets to failure, rest 3 minutes than a burn out set

Bent Over Rows - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Bicep curls - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Crunches - 4 sets of 25


This is my routine. Every 10-12 weeks I do 10x10 training to switch things up. I keep a good diet of about 2600 calories on traing days and 2200 on non training days.

My body doesnt grow anymore. Ive talked to some people at the gym and it seems as if they got where they are now by mistake. Im more educated than them. Is it time to juice???

Ohhh one last thing. I have to use tabs if anything because needles are scary as hell

 

[slat1]

Not sure what your diet is like.. but.. I wouldn't touch AAS if you state "I have to use tabs". Do a little bit of research and you will find out why I say that.
Seems to me like you could do some more in the gym too and get some quality natural gains!
Good Luck!

 

[slat1]

I shot you some Karma for asking about this stuff before just jumping on it!

 

[azul]

You absolutely have to eat more. Try at least 3500 calories, and don't eat less on days you don't train. Go for around 1.5g of protein per lb of bodyweight.

You WILL grow if you do this.

 

[monkey arms]

I'm with azul, you really need to eat more try adding 500 calories every two weeks for a couple of months, I guarantee you will get bigger.

 

[stuck]

I'll echo what everyone else said, but looking at your training, I think you need to rework it.

I would try to adding another set, or do a few (1-2 per set) more reps. If your benchpress is plateauing you may want to switch to inclines for 6-8 weeks. Once you max out your incline, you should see your flatbench start to increase again. I personally do both.

Karma to you for asking, even though you lost a couple points by saying you won't do needles.

 

[hammertime30]

Ok.. Im new to the boards. Been reading and think its time to use some of the magic. Read my stats and tell me what you think I should do. If your think its time to move on. Try to recommend me a light cycle that wont get me super huge super fast. I have time and because I have no source it might take me a while.

5' 11'', 176lbs, age 24. 25 in June, Lifting since I was 19. Im naturely a thin guy.

I go to the gym 3 times a week and ive seen gains up until about 6 months ago. I stop gaining and I cant bench anything over 285 more than once.

Session 1 (chest, shoulders, triceps)
Bench Press - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Shoulder press - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Bar dips - set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Crunches - 4 sets of 25



Session 2 (legs)
Squats - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Stiff-Legged Deadlifts - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Calf Raises - 8 rep warmup, To failure

Crunches - 4 sets of 25



Session 3 (Back, Biceps)
Pull-ups, Wide grip - 4 sets to failure, rest 3 minutes than a burn out set

Bent Over Rows - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Bicep curls - 8 rep warmup, set 1 (6-8) reps, set 2 (4-6), set 3 (2-4), set 4 (1-2), Than a burnout set

Crunches - 4 sets of 25


This is my routine. Every 10-12 weeks I do 10x10 training to switch things up. I keep a good diet of about 2600 calories on traing days and 2200 on non training days.

My body doesnt grow anymore. Ive talked to some people at the gym and it seems as if they got where they are now by mistake. Im more educated than them. Is it time to juice???

Ohhh one last thing. I have to use tabs if anything because needles are scary as hell

As an ectomorph, you will never grow off 2600 cals a day even off 1g of test a week....food makes you grow not AAS...first get you need to get your diet in check....Right now I'm intaking just over 4500 calories a day....and I'm still not growing as rapidly as I would like to....I'm lucky to get 1lb every 2-3 weeks.........Just my genetics and nothing I can do about it but keep pounding down the food, pounding the weights and wait for my body to grow when it wants to....

 

[bigjd69]

Bro you are 19 yo enjoy your metabolism, eat like a pig because when you get to be my age (36), you can't anymore. So enjoy it now. Stay away from AAS you don't need them now get out of your body what you can naturally and enjoy being young.

 

[louzerz]

WoooHooo Karma already

Ok thanks for the help people. I sat down and made a 3600 calorie diet.

I having 6 meals aday roughly 3 hours apart. My workout coming between meal 1 and 2 so I have them consisting the most calories.

Meal A
4.00 Large Whole Egg(s) 300.00
3.00 Large Egg White(s) 48.00
1.50 cup, Cream of Wheat (cooked) 402.00
0.50 tbsp, Flaxseed Oil 66.00
816.00
Meal B
5.00 oz, Chicken Breast (no skin) 175.00
1.25 cup, Brown Rice (cooked) 272.50
1.50 cup, Spinach (cooked) 60.00
2.00 tbsp, Flaxseed Oil 264.00
771.50
Meal C
6.75 oz, Tuna (canned) 236.25
11.00 oz, Potatoes 308.00
544.25
Meal D
5.50 oz, Lean Ground Beef 412.50
3.25 oz, Pasta (uncooked) 341.25
753.75
Meal E
6.50 oz, Turkey Breast (no skin) 182.00
2.00 cup, Broccoli (raw) 48.00
230.00
Meal F
1.25 cup, Cottage Cheese 200.00
2.00 tbsp, Flaxseed Oil 264.00
464.00

Edit: Forgot to mention that im taking a stack of protein/creatine before the workout and after im taking a complex carb shake for a boost. Sometimes in the morning ill replace my first meal with a banana and lean mass myoplex.

 

[hammertime30]

Bro you are 19 yo enjoy your metabolism, eat like a pig because when you get to be my age (36), you can't anymore. So enjoy it now. Stay away from AAS you don't need them now get out of your body what you can naturally and enjoy being young.

It's not about age bro....and I hear this stuff all the time about enjoy it while you're young (until I tell them how old I am)....I'm 34 and can eat 5000 cals a day and not gain a pound....can eat burger king, taco bell and what ever the hell I want to...and still not gain a pound.....Don't hold bf very well.....right now I'm under 6% and that's eating 4500 cals a day....and I don't do cardio at all....if I drop my cals below 3800....I will drop weight rapidly (at least compared to others).....my oldest brother at the age of 45 would eat a 20 oz porter house steak every day....and at 5' 11 barely cleared 180lbs.....not about age bro....it genetics period!! And yes...doctor says I'm perfectly healthy and nothing is wrong with my thyroid or anything else that could interfer with weight control..........