TOTAL stall in training...please help me out

[InTraining]

I really don't want to sound like I'm bitching as I've thought about this for a long time and talked to a # of experienced lifters..so here goes

As for stats I am 5' 8-9" at 220lbs 15% BF 18 years old, I have a herniated disc which prevents me from doing ALL leg work and some back exercises like deadlifts and BB rows(believe me I have tried,was in excruciating pain, no flaming please) anyways my legs are at 27" so they are not total pretzel sticks

As said in the thread title I have hit a brick wall for the past few months, I didn't notice it at first because obviously gains will start to slow as time goes on in natural lifters( I train 100% for size).

To be honest eating has gone down a bit...I'm still getting over maitanence and the necessary amount of protein per day...and most of the foods I am eating are pretty clean(with the occasional pizza )

I train muscle groups 2x per week so that is 4 days of lifting\week..using a push\pull split at the moment to try and give the muscles maximum time to rebuild before the next session..this could also be it...maybe I need to drop it down to 1x per week..but I never made gains that way

Sleeping has been good...I don't do excess cardio

I don't even want to say the words GENETIC LIMIT because I am only 18 and that sounds rather silly to have hit it that early....

I even changed some of my routine and still nothing in the way of gains..

I'm stumpted guys...would be VERY grateful if I could get some input on this

Thanks a lot.

 

[wnt2bBeast]

i really think hitting things 2x week is whats holding you back..what happened to the DC training? also you need to continually up your cals..i ran into the same thing then i looked at my journals and figured out i wasnt eating nearly enough..

 

[InTraining]

i really think hitting things 2x week is whats holding you back..what happened to the DC training? also you need to continually up your cals..i ran into the same thing then i looked at my journals and figured out i wasnt eating nearly enough..

You think 2x a week is overdoing it? I don't go to failure and try to keep the volume moderate...also I like having 2 growth phases vs. 1 per week

With the DC I simply couldn't muster up enough intensity for the 1 set to get gains... I think a program like DC is best done by someone with 5+ years lifting experience

Didn't know that about the cals...I figured it was probably eating that is holding me back

 

[Debaser]

Did you check out those Egoscue books I recommended? Could help with your back condition.

 

[H_T_]

i'd try and do whatever you can to fix your back problem, you are missing out on the biggest muscles in the body, from your armpits to your knees, those are the muscles that are the most important in any heavy lifting.

 

[wnt2bBeast]

You think 2x a week is overdoing it? I don't go to failure and try to keep the volume moderate...also I like having 2 growth phases vs. 1 per week

With the DC I simply couldn't muster up enough intensity for the 1 set to get gains... I think a program like DC is best done by someone with 5+ years lifting experience

Didn't know that about the cals...I figured it was probably eating that is holding me back

honestly i would just do something different..change up your exercises..with my WSB routine i change my ME exercise every 2 weeks..it really does keep you fresh..i make a slight variation though low box vs high box..suspended GM's vs reg Gms all pretty much the samething but with small diff's..

if your trainng is stalled its time to change thngs up

 

[cwick0]

honestly i would just do something different..change up your exercises..with my WSB routine i change my ME exercise every 2 weeks..it really does keep you fresh..i make a slight variation though low box vs high box..suspended GM's vs reg Gms all pretty much the samething but with small diff's..

if your trainng is stalled its time to change thngs up

The beast is exactly right. You have to change things up or you are going to be stuck in your rut. Try one of the various training styles floating around or just do everything once a week and adjust your splits.

 

[InTraining]

Did you check out those Egoscue books I recommended? Could help with your back condition.

Yeh I actually have it, did the program, got some improvement but nothing like I am getting now from accupuncture\osteopath adjustments\stretching..

Doc said my herniation was on the large end of the spectrum so conventional things like bed rest\anti inflammatories aren't going to work.

 

[InTraining]

I think I'll just take maybe a week off and go from there...I've been feeling kind of lethargic lately so I want to rule out overworking\overtraining as to what is causing this stall...

Thanks for the help everyone..would give you all k but my browser won't let me...

 

[InTraining]

i'd try and do whatever you can to fix your back problem, you are missing out on the biggest muscles in the body, from your armpits to your knees, those are the muscles that are the most important in any heavy lifting.

What do you think about rack deadlifts? I can do those pain free and they actually make my back feel better..when I was doing those I noticed better gains...hmmm

 

[Debaser]

Yeh I actually have it, did the program, got some improvement but nothing like I am getting now from accupuncture\osteopath adjustments\stretching..

Doc said my herniation was on the large end of the spectrum so conventional things like bed rest\anti inflammatories aren't going to work.

If you "did the program," but you're feeling the pain now, you should still be doing the program.

It took possibly years for these problems to manifest, don't expect a quick fix.

 

[InTraining]

If you "did the program," but you're feeling the pain now, you should still be doing the program.

It took possibly years for these problems to manifest, don't expect a quick fix.

Ok, you're right. I should continue to do the program...honestly my horrible time management skills were the issue, was hard to fit in the 45 minutes per day that it took for each session....

Though many like to take potshots at you about the postural dysfunction stuff..it is actually VERY TRUE..and I would wager that 50% of people have issues that they need to work out concerning that..when I went to the osteopath to get the first adjustment he said there were some issues with how my hips were functioning and that things like that can cause low back problems...

Probably due to years of relative inactivity prior to lifting when all I did was play video games etc...

 

[Debaser]

Probably due to years of relative inactivity prior to lifting when all I did was play video games etc...

You sound just like me. Until I hit 19 or 20, I was almost completely inactive. I wasn't fat, but so out of shape it was ludicrous.

I don't know if you saw my post but definately check out the "Core Performance" book by Mark Verstegen. It's a breath of fresh air. I'm in the preliminary phase of the program, and it's kicking my ass. A lot of it is centered around improving your joint function and making your body coordinate the way it's supposed to, it's great.

 

[InTraining]

You sound just like me. Until I hit 19 or 20, I was almost completely inactive. I wasn't fat, but so out of shape it was ludicrous.

I don't know if you saw my post but definately check out the "Core Performance" book by Mark Verstegen. It's a breath of fresh air. I'm in the preliminary phase of the program, and it's kicking my ass. A lot of it is centered around improving your joint function and making your body coordinate the way it's supposed to, it's great.

Ok thanks i'll definitely check out that book...core is #1 on my list of things I need to improve as the stronger that it gets the more pressure is taken off my back...which will eventually mean less pain

 

[SAGAT]

everyone already gave some qualtiy advice so i don't have much to add but, i noticed that you have time problems?
what i can tell you is that recently, i've decided to maintain strength as opposed to being obsessed by gaining it and cutting my rest times between sets WAY short.
benefits i'm already feeling after just a week are;
- better endurance
- look fuller and heavier (maybe interesting for you, since youre 100 percent about size)
- believe or not, have actually gone Up in weight, if just slightly
- just feel better overall after my training had come to a complete stall recently as well

single workout doesn't take me more than 30 mins. but it feels very intense. don't know how long youve been training but this was just what i needed, after 8 years of working out.

 

[romoranger]

check out the lifting style sticky thing. there is one called old school with a 3 day a week split. i do it everytime i get in a rut or 6 weeks after each cycle for about 3 or 4 weeks. you lose a little size during those weeks, but when you come back boom! my body has always reacted well with it. you gain a decent amount of weight and a ton of strength on it. then when you come back to a bodypart split you can utilize the extra strength in your bodybuilding routine.

 

[The Shadow]

I really don't want to sound like I'm bitching as I've thought about this for a long time and talked to a # of experienced lifters..so here goes

As for stats I am 5' 8-9" at 220lbs 15% BF 18 years old, I have a herniated disc which prevents me from doing ALL leg work and some back exercises like deadlifts and BB rows(believe me I have tried,was in excruciating pain, no flaming please) anyways my legs are at 27" so they are not total pretzel sticks
I train muscle groups 2x per week so that is 4 days of lifting\week..using a

As said in the thread title I have hit a brick wall for the past few months, I didn't notice it at first because obviously gains will start to slow as time goes on in natural lifters( I train 100% for size).

To be honest eating has gone down a bit...I'm still getting over maitanence and the necessary amount of protein per day...and most of the foods I am eating are pretty clean(with the occasional pizza )
push\pull split at the moment to try and give the muscles maximum time to rebuild before the next session..this could also be it...maybe I need to drop it down to 1x per week..but I never made gains that way

Sleeping has been good...I don't do excess cardio

I don't even want to say the words GENETIC LIMIT because I am only 18 and that sounds rather silly to have hit it that early....

I even changed some of my routine and still nothing in the way of gains..

I'm stumpted guys...would be VERY grateful if I could get some input on this

Thanks a lot.

switch to a one bosy part per day on limited sets