stuck in no grow zone

[poseydon]

hey everyone,
im 30 yrs old,6'5",240lbs,bf ~15%. i started lifting weights at age 24 with horrible skinny weak body at 180 lbs. back in that time i used to be kind of nerdy and goofy type of dude who was scared of the weight room. back then i could not bench 95 lbs. right now im benching 300 lbs 1 rep max out,on the smith machine though. got much better than years ago,but still dont have the size i want. even though with present weight of 240lbs i dont look big and massive. last year suddenly somehow i turned out to be huge looking,dont even know how (chicks were hitting on me). now im trying hard but just cant get it back there. my life goal for bp is 315+ lbs. need advice from experienced big dude about what should i do? here is some of my w/o and suppl. facts: mon-chest/tri's (3 sets of 6 reps x 225 lbs for chest on smith machine always),tue-back/bi's,wed-legs,thur-shoulders/traps,fri-chest,bi's,sat-off.sun-chest/bi's or full body light every other time.abs i do every time i hit the gym.11am-muscle milk with breakfast.2pm-protein bar with lunch.9pm-muscle milk with dinner.10pm-no shotgun just before weights.midnight-muscle milk after w/o.3am-go to sleep.also i take multivitamins,glucosamine and green tea extract.i believe i hit some kind of plateau,i want that huge body-builder look,its good feeling.its never enough of knowledge so any kind of help and advice is greatly appreciated.

 

[Usealittle]

Either eat more or change up your training style... I say change the training first. Whatever yur workout is turn it around, start with your last exercice and do it first and so forth.... Or change it from a to z. If you normaly do higher reps drop the numbers of reps down 1/3 of the reps. There's all kinda way to make things happen.

 

[bigbill69]

man im stuck in a no grow zone to it sucks nuts nothing seems to be working

 

[Usealittle]

Anytime you want to gain/drop weight change your routine. I was stuck at 235-238 for about 4-5months and wouldn't gain weight. I'm a pl'r so size isn't everything to me just strength. So I added in 1gallon of milk ed, well most days I'm getting 3/4-1 gallon and in the past 16 days iv gained 8lbs!.... Stick with me, it's not muscle but it's takin me past where iv been stuck for months. Yes my mid-section has grown but I'm not really worryed about it cuz as I take the milk away the weight will come back down but not back to where I was at 235-238 maybe a leaner 240 then before.


My point is just change what you have been doin. Change everything and give it 3-4wks before u give up on it. You have to give the new workout time to workout! Get it, nothin happens over night.

 

[FitnessFreek]

Switch up training. Add more/different supplements. Eat more. Less cardio...things like that should help....

 

[poseydon]

since i havent noticed much change in size and mass with muscle milk and no shotgun for many months already,what other suppklements would you recommend? i was thinking to switch to syntha 6 for a while.also tell me should i quit using smith machine.ppl tell me its no good.i use it cuz i dont have a spotter and i try to lift heavy.if i was benching on smith 3x6x225lbs,what should i do for a change.more weights less reps sholud make bigger muscles but somehow im not getting any.if i go back to bench 3x10x185lbs is that gonna be ok?tell me ur opinion what supplements should i use and training routine e.g. what parts of body on each day,types of exercises,sets,reps,weight...thx much guys.

 

[bjg]

since i havent noticed much change in size and mass with muscle milk and no shotgun for many months already,what other suppklements would you recommend? i was thinking to switch to syntha 6 for a while.also tell me should i quit using smith machine.ppl tell me its no good.i use it cuz i dont have a spotter and i try to lift heavy.if i was benching on smith 3x6x225lbs,what should i do for a change.more weights less reps sholud make bigger muscles but somehow im not getting any.if i go back to bench 3x10x185lbs is that gonna be ok?tell me ur opinion what supplements should i use and training routine e.g. what parts of body on each day,types of exercises,sets,reps,weight...thx much guys.

First of all the idea of low reps = bigger is totally wrong. To get bigger you need to hit a muscle hard for around 8-15 reps per set (more would be very high reps and will not give you good results). going too heavy with weights you can do only around 4-5 times will make you gain strength without gaining too much mass like olympic lifters it will make your nervous system fire to contract more muscle fibers at one time but you will not hit all your muscle fibers. SO the idea now is to reach a point where you can lift heavier and high reps at the same time how about that?
to do so :you do both one day you train a body part very low reps with really heavy weights with a spotter will get you stronger and this will allow you to lift heavier on another day your high reps day. use this method for each body part.
another way is to do both on the same workout day but choose one exercise where you go heavy low rep and the others high reps, for example when you do chest do heavy low reps on benches and then go high reps on dumbell fly etc.... arms: go heavy on barbell curl then high reps on other exercises.
AND: hit a rep hard and fast on positive movements and go down slowly on negatives that also will get you stronger and bigger
little by little you will lift heavier in your high reps sets because you will be getting bigger. but it takes time and patience and a good workout partner
Don't forget to sleep and rest well
good luck

 

[poseydon]

hey thx big.i will try what u said for sure cuz i never heard this before.ppl tell me different stories but nobody seems to be confident in what they said.i think this is very important post cuz i see in the gym all the time dudes who think they do something but they look the same for years.will switch routine and other protein.thx again.

 

[bjg]

hey thx big.i will try what u said for sure cuz i never heard this before.ppl tell me different stories but nobody seems to be confident in what they said.i think this is very important post cuz i see in the gym all the time dudes who think they do something but they look the same for years.will switch routine and other protein.thx again.

no prob. Technique in lifting is as important if not more than your routine if your goals are strength,or mass or just fit. just avoid over training i ve made this mistake myself before.
for more muscle mass but not so much strength you can also try afterburn exercises like for example many people when benching complain that their triceps gets tired before their chest and cannot get a good chest pump. So you can do a pure chest exercise like dumbell fly get your chest tired then superset it directly with bench presses this way you can get a really good pump on the chest. for shoulders for example you can do lateral raises then military press etc.. you can use afterburn from time to time as a change.