What the Hell is Going On?

**football11f** · 05-17-2008, 10:04 AM

Hey guys. About 4 weeks ago, I began a serious weight gain program. I started weighing 145 pounds and, after 3 weeks, I gained a solid 10-15 pounds.

However, since then I have stagnated and, more alarmingly, weighed in at 150 pounds today. Here's what I have been doing.

Monday: Legs
Barbell Squat: 2 warm up sets, 1-2 sets to failure
Deadlift: 2 warm up sets, 1 set to failure
Calf Raise: 3 sets to failure

Wed: Chest/Triceps/Shoulders
Barbell Flat Bench: 2 warm up sets, 1 set to failure
Incline Dumbbell Flies: 1 set to failure
Military Press: 1 warm up set, 1 set to failure
Tricep Dip: 1 set to failure

Friday: Back/Bicep
Barbell Row: 2 warm up sets, 1 set to failure
EZ Bar Curl: 1 warm up set, 1 set to failure
Barbell Shrug: 2 sets to failure
Upright Row: 1 set to failure

My diet seems to be pretty sound: I get at least 150 grams of protein per day (I drink two 48 gram Whey protein shakes daily along with one myoplex on top of the meat I eat) and I eat a large amount of complex carbs with each of my 6 meals.

I take a multivitamin along with 5 grams of creatine per day (10 on workout days) and two glutamine pills right before bedtime (I find myself less hungry in the morning when I do this)

After my workouts I usually drink some whey protein and eat a yogurt. I perform very little cardio and always get proper rest periods between workouts. I have been consistent with all of this throughout my program.

In other words, I feel like I am doing everything right but am losing ground.
What should I change/add to start getting results?

BTW, because I have a home gym, I can workout any number of days.

**Scarface30** · 05-17-2008, 10:10 AM

why are you doing a bunch of warmup sets, and then only 1 or 2 sets to failure? wouldn't it be more beneficial if you did 1-2 warmup sets and then 3+ working sets within a certain rep range?

you might want to add in a vertical pulling movement (i.e. pullups) and scratch the upright rows. upright rows are bad news for your shoulder joints!

as for the difference in weight, are you weighing yourself on a consistent basis and also at roughly the same time every time you weigh yourself? some people's weight can fluctuate quite a bit.

**TwoWalks** · 05-17-2008, 10:20 AM

Originally Posted by football11f

Hey guys. About 4 weeks ago, I began a serious weight gain program. I started weighing 145 pounds and, after 3 weeks, I gained a solid 10-15 pounds.

However, since then I have stagnated and, more alarmingly, weighed in at 150 pounds today. Here's what I have been doing.

In other words, I feel like I am doing everything right but am losing ground.
What should I change/add to start getting results?

You gained 10 to 15 pounds, that raised your maintenance level calories. Did you increase your calorie intake accordingly?

Has your over all activity level increased since you gained the weight? More cardio, longer workouts etc?

**football11f** · 05-17-2008, 10:25 AM

Couple clarifications: I read that it is best to have intense workouts with only a couple sets to failure as opposed to long ones with multiple heavy sets. That is why I warm up with so many sets: so I can perform a really intense set afterwards.

I have been eating more during this program more by accident than by design since I've actually been able to get ahold of more food as the weeks go by. My level of cardio has also gone down.

**Built** · 05-17-2008, 11:13 AM

Eat more.

Your maintenance has gone up.

Add 500 calories to what you are eating now. Easiest way to do this is to add a shot of olive oil to your protein shakes.

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