No.84507
I need your help /fit/ I've been lifting for 18 months or so, mainly powerlifting and have reached a plateau. I train 4/5 times a week and eat a decent amount but can't seem to put on any more mass. I really can't gain much more strength at the mass I'm at since I'm fairly small (female btw). Any suggestions of how to overcome this?
No.84510
What's your stats?
How long have you been stalled?
What's your program like? What's the progression on that program like and where are you failing it?
How are you eating? How are you sleeping?
No.84511
How long have you been stuck at this weight?
L O N D O N
No.84519
Bench 60kg, Squat 100kg, Deadlift 120kg bw60kg
Been stalled a few months. I'm eating pretty well, i eat about 500 calories over maintenance, and am doing a mass building split program, about 5x10 on everything. Been sleeping okay, about the same as normal. The progression is pretty slow tbh, it goes up 2kg or something every session
No.84522
>>84511
Yeah actually, L O N D O N
No.84525
>>84519
Those are damn good for a woman at that weight. You're probably not gonna get much stronger on that type of split, though. Especially not with the linear progression when you're that strong.
Look up Texas Method or something if you want to get stronger. Or even just head straight for 5/3/1 if you like splits and want slow and steady progression.
No.84526
>>84525
thanks man, I think I might need to put on more mass before I can get stronger? I was thinking about moving up a weight class anyways… Any ideas for putting on some mass while maintaining strength?
No.84527
C'MON Eat more goddamnit.
If you aren't gaining mass you simply aren't eating enough. Protein shakes are not a meal, an ounce of tofu with almonds on the side are not meal.
No.84530
>>84527
I'M TRYING TO. I EAT A FUCKTONNE
I literally have a full cooked breakfast every morning, I'm eating 3000 calories, for someon of my bw thats a lot?
No.84531
>>84527
also tofu isn't a food anyways, fucking gross
No.84535
>>84531
If you wanna put on mass, that's the best time to gain strength. It's cutting that fucks your strength gains.
>>84530
And yeah, that's a lot. It should theoretically let you gain. But listen to your body. If you're not gaining, you need to eat more. It's as simple as that, no matter if calculations say you should theoretically be. If you're not gaining, you're not eating enough to gain. Provided you're healthy, your body doesn't just waste nourishment. It will go somewhere.
No.84536
>>84531
Also pls be in Trondheim
No.84561
>>84535
You seriously think I still need to eat more? Fuuuck that's gonna be hard to do..I'll give it a go then, we'll see what happens
>>84536
Nah sorry I'm in
L O N D O N
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No.84571
>>84561
I don't think you do, it should be enough. But if you've eaten that much for a while and aren't gaining anything, you need to eat more.
No.84581
File: 1454079618269.jpg (26.79 KB, 284x206, 142:103, I personal i like the feel….jpg)
>>84519
>a girl has better proportional stats than me
Well now I feel cucked.
No.84589
>>84526
Why do you want to maintain strenght? i mean more mass+lifting= more strength, so what do you mean?
>>84519
Pretty good stats for a girl:^)
>>84571
Or sleep more
No.84601
No.84605
Its simple OP
You just keep going
Every
Single
Day
No.84606
>>84605
back to r/motivation
No.84607
File: 1454091576624.png (943.86 KB, 878x654, 439:327, 6fd396fc00f92a7c73d0e594b2….png)
>>84530
>>84531
solid lifts!
sorry to ask, but are you on gear?
No.84608
Also, people would probably be more eager to help if you provided pics.
No.84624
>>84606
Thanks. I wanted to say the same thing.
>>84608
True. It helps with detecting muscular imbalances. L O N D O N
No.84634
>>84519
>mfw Lifting for 2 months and OP has the same stats as me ;_;
Good job, seriously, I'm 20kg heavier than you and a dude lel also, eat more, if your scale isn't going up even monthly by 1kg you aren't eating enough, try a dirty bulking based on protein, it can help, cut the useless excess of carbs and etc
No.84641
>>84607
is that someone's mother?
No.84647
>>84507
Ive read this post for 5 sets of 10 and still don't understand what your actual goal is that you've plateaued at.
No.84658
GOMAD
Easy way of adding weight. Helped me leave auschwitz mode
Good stats btw
No.84700
>>84658
>suggesting GOMAD for a tiny grill
>suggesting a 60kg grill who's already pretty strong get an extra 2400 calories a day
Anon, I…
No.84716
No.84754
>>84700
She doesnt have to do a whole gallon, she could easily do half and still gain the calories needed to put on weight.
Knowing /fit/ its entirely possible this is a guy pretending to be a girl so his lifts seem more impressive
No.84756
File: 1454190086538.gif (64.13 KB, 301x279, 301:279, Why _fb5a09a901f2a5e694631….gif)
>>84754
I can see IPs but I can't see genders.
No.84759
>>84700
Why not? She's claiming she can't gain weight any other way. Whatever it takes. She won't turn into Dianabol Lynn Bailey overnight.
No.84776
>>84754
Half gallon would probably be fine. But then it's not GOMAD. GOMAD is supposed to be done on top of your regular diet. If she's really getting 3Mcal a day, that would add up to 5.4Mcal. That's pretty crazy for a small girl.
>>84759
No, she doesn't. She claims she thinks she's eating enough to gain and is struggling to put on more. That means she has to eat more. It doesn't mean she has to double her calorical intake. Women gain weight quickly and GOMAD would probably just make her very fat, very quick. Milk is great for bulking, but you don't always have to go with the entire fucking gallon.
No.85107
>>84519
2kg is good though? even ss has 2kg (5lb) linear progression every week
what are you expecting? if you want to improve strength increase weight and decrease reps. stalling means you absolutely can't lift any more each session, in which case you microload 1-2lb each sesion
No.85108
>>84531
you've never had tempura tofu?
missing out it's delicious (must be fresh though)
No.85114
I agree with the tofu-eating koala: adding 2 kg every session is fine for a beginner and excellent after 18 months.
Not sure about eating more. I'd need to see a picture of you before giving any diet advice.
When you really reach a plateau, try working out less often, so you can lift heavy and recuperate better: 5x5 or 3x5, 3 days a week, once a week per body part (legs/arms/back). Or stop complaining you're not getting stronger when that's not your goal.
Mike Mentzer recommended only two sets to failure per week, for a professional body builder!
No.85115
>>85108
I agree with this guy. Freshly made tofu is delicious, and tastes nothing like the blocks of rubber you buy at the store.
For anyone that thinks tofu is crap, take the time to make some yourself from scratch. Its a fun project to do on a Saturday.
No.85162
>>84519
>about 5x10 on everything
Wait a minute, what does 'everything' mean? You'd be overtraining if you're doing 5x10 on 10 exercises, 5 days a week. That's 250,000 reps a week. There's a word for that, a dirty word that starts with 'car'.
3 to 6 exercises a day should be enough. See the routine thread. >>83028
No.85232
>>85162
>5x10x10x5 = 250,000
BASIC MATH
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No.85824
yo guys OP here, i'm back after a temporary exam/work/gym hiatus. Didn't expect this many replies, seriously thanks.
Turns out I needed to sleep more, started getting like 9 hours a night and eating right after lifting and its started to work. Gained a few kilos and getting stronger again, think I just needed a deload, rest and food.
>>84605 lame
>>84607 no, never been on any gear or anything, was kinda considering SARMS but not sure…
>>84608 >>84624>>84754
lol maybe l8r with the pics..
>>84634 shucks thanks dude
>>84754 nope defo a gril, I do wish I
had more test though…
No.85921
>>84519
>>84507
>those stats
>those rest days
>a womyn
No.86035
>>85824
Your ID is different from OP.
I only accept pics as an apology.
No.86075
No.86109
>>86035
which episode is that?
No.86512
train 6-7 times a week, increase sleep and macros accordingly.