frustration

[dteller1]

i dont know if just expect things to happen quicker than they should a bit frustrated at the minute with the gym. recently taken a week off been back to the gym and all my lifts are down, i imagine this is just a CNS adaptation that should quickly go back to how it was, i will give some examples:

db bench press
from 9 x 60kg to 7 x56kg

db shoulder press
9 x 44kg to 10 x 36kg

im a little confused what im doing wrong, im clearly eating enough as ive definitely put on a little fat therefore i must be in calorie excess, and the amount of protein i take in is at least 1g per lb, i just seem to struggle with it and i see other people making huge gains. im lifting with each muscle twice per week lifting as hard as i can. here is my routine:

A B A format after each hypertrophy set i do 2 rest pause mini sets so i will do the set of say 10 reps, rack the weight rest 15-20 sec do a few more reps typically 3-4, rack the weight rest another 15-20 sec do another few reps typically 1-2. that in total is one complete set.

strength days have no rest pause sets as the weights are heavier and i think id burn out.

A - push hypertrophy

db bench 3 sets 10-12 reps
squat 3 sets 10-12 reps
mil press 3 sets 10-12 reps
tri push down 3 sets 10-12 reps

B - pull hypertrophy

seated row 3 sets 10-12 reps (bent over rows with heavy weights seem to hurt my shoulder sometimes so ive changed to seated rows for both hypertrophy and strength days)
deadlift 3 sets 10-12 reps
lat pull down 3 sets 10-12 reps
bicep curl 3 sets 10-12 reps

A - push strength

db bench 4 sets 5 reps
squat 4 sets 5 reps
mil press 4 sets 5 reps
tri push down 4 sets 5 reps

B- pull strength
seated row 4 sets 5 reps
deadlift 4 sets 5 reps
lat pull down 4 sets 5 reps
bicep curl 4 sets 5 reps

then start from push hypertrophy again

between each day of exercise a day of rest.

any help would be really appreciated i just cant see where im going wrong, or maybe im not im just being impatient. since starting to lift properly 6 months ago or so i have gone up in strength and got heavier and added some mass, just worried about gaining more fat than muscle and seeming to stagnate

 

[SuperLift]

How was your diet when you took a week off? How would you compare your rest times between sets? You energy levels going in to the workout?

 

[dteller1]

diet on week off wasnt to bad, i was if anything trying to cut a bit that week so i ate less calories but tried to keep up protein just to see if i could shift a little of the fat, energy levels seem ok going into workouts, i have a protein carb meal about an hour before workout and during workout i have the equivalent of red bull (but a cheap version) for the fast acting carbs and caffeine content, straight after workout i have a protein shake with water a multi vit and a lucozade. i just cant see what im doing wrong i dunno if im expecting to much and maybe comparing myself to people that have been gyming for years.

 

[CaptainNapalm]

That's really strange. I can understand your lifts going down to what they did if you took 3 weeks off in which you went on a drinking binge or something but if you keep your diet in check, after a good time of training a week off should never be detrimental to your overall progress, if anything you should have come back stronger and recovered. But maybe you're quick to judge here... perhaps you just had one of those "off" days at the gym which may have nothing to do with your week off. Why don't you give it a few more days before you fully determine that you are in fact weaker than before.

 

[dteller1]

its not just that though, in general i think i need some tips or advice i find it MASSIVELY difficult to put on muscle even though i cant think of what i do wrong

 

[ANIMALHAUS]

its not just that though, in general i think i need some tips or advice i find it MASSIVELY difficult to put on muscle even though i cant think of what i do wrong

Want size? Eat more, bump that protein to 1.5-2.0g per lb of body weight. Get more sleep.

Drop the push/pull routine? It could be a number of things.

 

[dteller1]

eat more and gain more fat :S it could be the routine thats why im asking for some help to design another if people think its that, im starting to think i just dont have the right genetics.....

 

[Hench]

If you didnt stay active during your time off, you will be a bit tight and weak. Things will be back to normal or better next week.

I used to be the same, but now do some cardio, BW exercises and stretching during my off weeks, always come back stronger.

 

[ANIMALHAUS]

eat more and gain more fat :S it could be the routine thats why im asking for some help to design another if people think its that, im starting to think i just dont have the right genetics.....

If you honestly think you don't have the genetics to gain mass, then why are you worried about fat? Maybe some fat in your diet can help solve this problem.

FYI, not everything you eat will contain massive amounts fat... you do have options with your diet.

 

[sassy69]

What's your current height / weight / bodyfat - or description of it?

What is your current diet? In detail please - not just ball parking it. Are you getting enough carbs? You gotta eat to fuel growth. Its hard to make any comment on whether or not you're going to gain fat, but IMO 1 g protein / bodywt aint enough to grow.

How's your stress levels? You getting enough sleep / sleeping well?

How long have you been doing that split? Also check out "active recovery" if you're experiencing some CNS burnout. You don't generally experience linearly increasing "results" continuously - if your body is adapting to what you're doing or is experiencing CNS burnout, then time to tweak something. Lots of things to tweak here - DIET first, then maybe throw in 20 min cardio x 3 / week, and lifting change.

 

[Diesel618]

getchu some test

 

[jessblanco]

i know right

 

[Diesel618]

i know right

indeed mate