Weight Gain Slump

Training Bodybuilding
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I think the journey from glossy fitness mags, what someone at the gym said and half heard anecdotes is a long one.

Arriving at just the basics and focussing on solid strength gains over time is more difficult for some newcomers now because of the distractions of various machines, supplements and gurus (not to say 1000’s of internet ‘experts’)

You also can’t really learn how to lift at close to your strength limits by reading programs, it takes a few months of exercise and the will to discover that strength.

The basics have always worked, eating well works. I’m not keen on the notion of constantly stuffing food into yourself but a consistent mild excess of calories and protein is needed and fretting over fats and so on are another distraction.

Quite a good thread though, we all seem agreed!

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Do the following for 12 months straight and then report back:

  1. Sleep as early as you can.

  2. Eat at least 4 nutritious meals, each with eggs or meat, veggies, & a heavy carb like rice, sweet potatoes, etc.

  3. Do cardio 4-6 days per week in the morning to aid in recovery and send blood flowing throughout your body.

  4. Lift on the following routine with the main goal of adding weight to the bar each week.

*Add weight in small increments, like 1 & 2 pounds. Invest in micro plates.

  1. Focus on the Bench, Squat, & Deadlift so cut down reps or other lifts if necessary.

  2. Do not go to failure. The last rep should be tough, but completed on your own.

Monday:

Squat: 12,10,8,5,5,3
Bench Press: 10,8,6,5,4,3,2,1,15
Incline Press: 10,8,6,5,4,12
Dips: 12,10,8,6,4,12

Thursday:

Chins: 5-6 sets of weighted chins
Deadlift: 5,5,5,4,3,2,1
Hammer Curls: 5x10

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Day 1
squat 5x5
bench 5x5
deadlift 5x5

last set of 5 should be a limit work set.

Day 2
squat 5x5
OH press 3x5
chins 5x5
cleans (if u know how) 3x3

Day 3
squat 5x5
bench 5x5 (use dumbbells if you like)
barbell row 5x5

next week switch it up…do OH press twice and bench only once. bench days you row, OH press day you do chins.

lift heavy, eat a lot, sleep a lot. u grow outside the gym. u spend too much time on a body part. (the example of your “back” day) pick a lift to train a movement and do it heavy. go home.

sb