Stuck!

[Weakashell]

Hi, i'm new to this forum so please forgive me if this is in the wrong section.

A few basic stats: I'm 6ft, 18, 65kgs, been training properly for over a year. (train purely for strength)

My problem is i have an incredibly fast metabolic rate. I didn't give up and claim to be a 'hard gainer' and i tested the theory of not eating enough to the point of insanity. I now consume well over 3000 calories per day of good protein and carbs, and have atleast 100g of protein a day. My problem is i am now stuck, and finding i'm not gaining anymore weight/strength.

I have been stuck on 30kg db bench 5 reps, 5 sets for a long time now, and proportionally similar with other exercises. I have changed my routine often, stuck at some, perfected my techniques and i am still stuck. Even my personal trainer is completely stumped!

Any advice would be hugely appreciated! Supplements? I find protein supplements don't really work for me, but i'm open to trying things. Just looking to bust through this- i have had plateaus before but never like this. Stuck at the same weight, and strength

Looking to up all exercises, but mainly chest/shoulders/squats.

Thanks, Nick

[jtwigg]

Eat more. If 3000 doesn't do it, then try 3500, or 4000. keep going until you're gaining weight again.
What is your diet currently like?

[Martin Brown]

100g of protein is hardly much either

[James]

What is your training like dude? Do you deload/cycle reps and weights?

[Weakashell]

Hi, my diet looks a bit like Breakfast: Large porridge (full fat milk), two slices of toast, half a pint of orange juice
Lunch: Chicken related (minimum of two breasts), veg, apple, banana, greek yoghurt and nuts
Dinner: Chicken related (minimum of three breasts), veg, yoghurt, pint of milk, fruit of some description

Roughly that but i can't be too strict because i have to eat at school. I also snack a lot, to the tune of three pints of milk per day, lots of nuts/ sunflower seeds/ greek yoghurt etc.

Training varies, i change it every six weeks or so but it goes from a 5x5 routine (dynamic and maximum effort to) current:

Monday: Chest + tris
Bench/db: 4 sets 6 reps
Flys: 3 x 8
Push downs: 3x8
CG Bench: 4x6
Skull crushers: 3x10

Wednesday: Shoulders/Legs
S press, 4x6
Lat raises: 3x8
Couple of other random shoulder exercises, depending how i feel at time
Leg press machine: 3x8
Squats: 5x5
Curls: 3x8
Calf raises: 3x8
Shrugs: 3x8

Friday: Back + bis
DB curl: 3x8
EZ curl: 3x12
Chin ups: 3x5 (weighted)
Bent over rows: 3x8
One arm rows: 3x8
Dead lifts: 3x5

Thanks, Nick

[Weakashell]

And i tend just to stick to that pretty religiously. Probably a lot of faults there, and i haven't previously warmed up which has been pointed out to be quite bad.

[MrLong]

Quote

100g of protein is hardly much either

Yeah thats not a lot, I would aim to get about 150g for your weight.

[James]

Perhaps cut down the volume by taking out most of your isolated exercises, really focus on compound movements.

In regards to protein intake, studies show a MINIMAL of 1g per pound of bodyweight is optimal.

[srobery86]

As above, get more down you. It will come with a little more time. Do you do incline and decline bench much? Are your supporting muscles as strong (shoulders and back mainly but also grip)? The strength of your chest and tripceps is only part of a good bench, especially with dumbell press.

Other things you could try is adding chains or very small weights (such as those 0.5-1kg weights you can strap round your ankles/wrists when jogging) to the bar when benching. You are then going up in a smaller increment but ideally improving with each session.

Although I struggle to work out where you worked out that you're consuming 100g protein/day? A decent size chicken breast contains about 40g or so, you are eating 5/day? Pint of milk is about 15g (if I remember correctly). I would have thought you are well over 100g. Personally id vary up your protein sources not only because I think its better for your diet but also it will make it more exciting.

[Mart001]

[QUOTE=James;447221]Perhaps cut down the volume by taking out most of your isolated exercises, really focus on compound movements.QUOTE]

yeah i agree with this, I noticed for wed for instance you do alot, squat 5x5, s press 4x6 and still have gas for these other moves?, my monday is squat 5x5, b press/press 5x5, chins 3xmax. thats it, wed is p cleans and lighter recup work day and friday 3,2 or 1rm's, of squat, bpress/press, dips. thats it, simple TM setup and make good progress. makes me wonder if you lose intensity by doing to much or maybe over training.

and do you change program even if making progress?