Plateau

reimon · 01-17-2008, 10:29 AM

I'm 19 and I started at 130 lbs and 6'1 around 1.5 years ago.

I'm currently 168 lbs and stuck here. I went from 130 to 165 in 6 months.

In the past 12 months I have not put any muscle even though I have been working out 3 times per week and eating a lot of food. I tried switching my routine several times, nothing happened.

Two weeks ago I started TriPhase Routine which is an intense routine that challenges your body, working out 4 times per week and each routine is different. I have not put a single ounce of muscle yet.

Advice?

Btw my sign is a joke, i dont smoke weed.

Witchblade · 01-17-2008, 10:49 AM

Take a full week off. You're probably overtraining. After that week, start a program very different from your current one. Eg. HIT if you're a volume junky.

Metallibanger · 01-17-2008, 11:20 AM

Quote:

Originally Posted by reimon

In the past 12 months I have not put any muscle even though I have been working out 3 times per week and eating a lot of food.

Exactly what have you been doing?

reimon · 01-17-2008, 11:36 AM

Monday, Wednesday, Friday, I would workout.

Mondays were leg days:
squats, leg extensions, leg curls, leg press, seated calves

Wednesdays were chest + tricep day:
bench press, incline dumbell press, dips, tricep pulldowns

Fridays were back + biceps:
pull downs, deadlifts, EZbar curl, dumbell curls, bent row

I switched the routines and the exercises up once every 3 months or so. But that was the last one before TriPhase.

I am now using TriPhase which is completely different, it's a 4 day split and more intense. I am sore everywhere but no gains.

here is a pic of me last week:

Witchblade · 01-17-2008, 11:47 AM

Christian Bale's little brother?

Metallibanger · 01-17-2008, 11:50 AM

Judging by your pic I think you should eat a bit more. Do you know how many calories you eat?

reimon · 01-17-2008, 11:57 AM

Quote:

Originally Posted by Witchblade

Christian Bale's little brother?

tom cruise!

reimon · 01-17-2008, 11:57 AM

Quote:

Originally Posted by Metallibanger

Judging by your pic I think you should eat a bit more. Do you know how many calories you eat?

around 3000, sometimes more sometimes less... i'm 168 lbs right now.

Metallibanger · 01-17-2008, 12:09 PM

Maybe that's the amount you need to maintain your current weight. I'd try adding at least 500 more calories

reimon · 01-17-2008, 12:11 PM

i feel sick if i eat more.. like im gonna throw up

Metallibanger · 01-17-2008, 12:18 PM

Quote:

Originally Posted by reimon

i feel sick if i eat more.. like im gonna throw up

Divide the extra calories into 5-6 meals a day (slice of bread, piece of fruit, one egg...)

01-17-2008, 10:29 AM	#1
reimon Nerd Join Date: Mar 2004 Location: Canada Posts: 159	Plateau I'm 19 and I started at 130 lbs and 6'1 around 1.5 years ago. I'm currently 168 lbs and stuck here. I went from 130 to 165 in 6 months. In the past 12 months I have not put any muscle even though I have been working out 3 times per week and eating a lot of food. I tried switching my routine several times, nothing happened. Two weeks ago I started TriPhase Routine which is an intense routine that challenges your body, working out 4 times per week and each routine is different. I have not put a single ounce of muscle yet. Advice? Btw my sign is a joke, i dont smoke weed.
	Kids dont drink and drive, get high and fly

01-17-2008, 10:49 AM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,369 Photos: 2	Take a full week off. You're probably overtraining. After that week, start a program very different from your current one. Eg. HIT if you're a volume junky.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-17-2008, 11:36 AM	#4
reimon Nerd Join Date: Mar 2004 Location: Canada Posts: 159	Monday, Wednesday, Friday, I would workout. Mondays were leg days: squats, leg extensions, leg curls, leg press, seated calves Wednesdays were chest + tricep day: bench press, incline dumbell press, dips, tricep pulldowns Fridays were back + biceps: pull downs, deadlifts, EZbar curl, dumbell curls, bent row I switched the routines and the exercises up once every 3 months or so. But that was the last one before TriPhase. I am now using TriPhase which is completely different, it's a 4 day split and more intense. I am sore everywhere but no gains. here is a pic of me last week:
	Kids dont drink and drive, get high and fly

01-17-2008, 11:47 AM	#5
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,369 Photos: 2	Christian Bale's little brother?
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-17-2008, 12:11 PM	#10
reimon Nerd Join Date: Mar 2004 Location: Canada Posts: 159	i feel sick if i eat more.. like im gonna throw up
	Kids dont drink and drive, get high and fly

01-17-2008, 11:50 AM	#6
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	Judging by your pic I think you should eat a bit more. Do you know how many calories you eat?

01-17-2008, 12:09 PM	#9
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	Maybe that's the amount you need to maintain your current weight. I'd try adding at least 500 more calories

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