Any Advice?

Bigger Stronger Leaner Competitive Bodybuilding
1

this is vatics older bro i’v been training for a little over 18 months and would like some advice on how to boost the gains in bulk. i’v been steadily gaining strength but not much mass. this is what i’m doing ATM and some other stats
weight: 77kg /169lbs
body fat: 7.34%
height: 180cm / 6’0"
all are done in a 3 sets 10/8/6 reps

free weight squats
100kg/220lbs, 110kg/242lbs and 120kg/264lbs
bench press
60kg/132lbs 65kg/143lbs and 70kg/154lbs
T bar row
30kg/66lbs 35kg/77lbs and 40kg/88lbs
45 leg press
180kg/396lbs 200kg/440lbs and 220kg/484lbs
DB fly
(per side) 10kg/22lbs 12.5kg/27.5lbs and 15kg/33lbs
mts frontpull
100kg/220lbs 110kg/242lbs and 120kg/264lbs
MTS leg curl
50kg/110lbs 55kg/121lbs and 60kg/132lbs
bicurl
(per side)12.5kg/27.5lbs 15kg/33lbs 17.5kg/38.5lbs
tri push downs
15kg/33lbs 20kg/44lbs and 25kg/55lbs
then a 1km run in 5-6min on a tred mill and thats my work out. done twice weekly.
i work in hospitality so regular eating is hard due to the 8-9 hour(strait) shifts in the kitchen. I consume a a maxx’s and a regulare meal within 1hour of training.

2

If you’re not gaining much mass then it’s probably a nutritional issue. Especially, since you wrote out your entire workout, yet failed to give the specifics of your nutrition. I have a feeling that you give the same attention to exercise and lack in the nutrition as you did in your post.

You may be busy at work, that just means you have plan more carefully, and perhaps get a quality MRP.

3

i work in a kitchen when after 8-9 hours strait makes food sickening to look at let alone eat. i think you are right about the foods component. and i will attempt to boost my intake befor and after shifts.