pushing past plateau
guys what are ways you push past plateau's? i cant eat more 4.5k cals is as much as i can force feed down. i tried switching workouts from 10-12 sets to 16-18 sets still no change, i blew up during weeks 3-6 then nothing changed. have tried everything, drop sets, super, negative. strength is increasing like crazy every week 2-4 reps on all sets. for example bench during week 3-5 went up 40lbs, and since then everyweek i add 2-3 reps to it or increase weight by 5lb-10lbs a week. not sure what i should do? today is beginning of week 9. its first cycle so i dont want to add any orals or short esters, because everyone said test e first cycle. one stupid thing i did however was during week 4 and 5 instead of my usual 1cc (250mg) twice a week, i decided to up it to 1.7cc did that for two weeks, but after a couple weeks downed it to 1cc, i kno im a fkin idiot, but even with like 800mg of test during those couple weeks i noticed more strength but still no size increase. also got bloodwork and estro is in check so i dnt think ima up ai.
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so many opinions and great advice. I would take a bit of time off or do a 4 day split. 2 on 1 off 2 on 2 off. I slowed my training down a bit and break my plateaus every time. My problem is always sleep and over training. Look to your head also, mind games will F with you so get that positive attitude and go throw some weight. First cycle is very important, so keep your diet in check, clean calories for the most part and train. You'll grow, its a long road to get big so sit back and enjoy the ride, sounds like you have already made some great gains. Do not alter your cycle. you had a plan and stick with it, gear is a tool, diet ,sleep ,lifting is the all important factors. Good luck bro!
Throw a half scoop of whey protein into some gatorade and drink it during your workout bro. Maybe switch everything about your workout up, maybe start with higher reps and work heavier. I normally just keep banging my head against the wall and eventually figure it out. Make sure your not just going through the motions during your workout also, I have found myself guilty of that. Or maybe go buy a muscle magazine and pull a workout out of it for each bodypart and follow it to the t, even if u dont agree with it. Sometimes we get stuck in our ways and that will keep us from growing in and out of the.gym.
Hey mate generally if you are getting stronger then you are getting bigger to a degree. I see that you are adding this and that. Have you thought that the problem could well be overtraining. In all your keenness on your first cycle you could well be spending too much time in the gym. More is sometimes less and less is more. The drop in your dosage may have contributed to the slow down as well. I think that you may be getting enough calories in, what is the macros of the diet (break down of carbs,proteins and fats). That may assist in working out if you are not getting enough protien in but your calories are high but coming from the wrong places. It's all too be considered my friend. If you want to know more feel free to PM me and we can try and sort it out for you.
Benchanitorthanks bro ok ill pm, its 40 protein, 30 carbs, 30 fat.
I take it that's per meal.
sleep and days off in check? always my prob.
Benchanitor2 days off, and week days 8 hours, and sat/sunday night 9 hours.
Benchanitornp bro! so any thoughts? im really debating adding npp or test pp
... but i guess theirs a reason everyone sais test e only first cycle. i mean i have grasped what test feels like, so i do beilive if i add npp or test pp and sides occur i know what will be causing it.
IMO stick with the Test E and adjust your diet\routine. Adding compounds is not always the best way to deal with sticking points. What happens when you get stuck off cycle? Try to learn how each of these things affect you, Diet\Routine\AAS it will help you in the long run. Good Luck!
Benchanitoryea will do. my prob is these 3 weeks i tried routine change, and upped my cals to the point that my jaw hurts. still no change:(
Are you using any shakes to compliment your diet or all food? So you upped your intake and your still not gaining weight?
Benchanitorim eating 4-5 actuall meals and 2 shakes in blender. yea i upped cals but only by 200, i cannot eat more bro i will throw up
Toss another scoop in the blender, its easier to drink them then eat em sometimes. Personally my cycle for the EBC I plateaued at around week 8-9 no additional weight and I went the other way and dropped my shakes and lost 6 lbs at the end but leaned out and lost some more belly fat, and looked better.
That usualy happens to me, I plateau a lot around weeks 8-9
Benchanitori kno i read treads post, but like i said bloodwork shows its in check. so why fix something that isnt broke?
If your adding a couple reps a week or 5-10 lbs, your obviously still getting stronger. Are you actually measuring your self or just looking in the mirror. How is your weight doing. What part of that 4500 cals is protein? If your just looking to get bigger, try dropping the weight a bit and increasing the reps, that will blow you up if you can handle the pumps?
Benchanitorat first week 3-6 my arms grew 1.2 inches and still the same from 3 weeks ago. 40/30/30 is my macro. iunno about high reps man, alot of people say 6-8 is best for muscle gains. regardless this is what i sually do, say im doing db press 5 sets, set 1-4 will be 6-8 reps. and last set will be 12 solid reps.
There are different types of muscle "gains", and size can be accomplished in different ways. The higher reps will increase myofibrill and sarcoplasmic expansion, which will allow more blood and nutrients along with providing more energy. I would think if you are able to hit 12 reps on your 5th set with the same weight you were not taxing the muscles hard enough on sets 1-4. Check out some of he techniques on this site, they want to sell you books but you can find enough free information to help change up your routine for new growth. Sometimes you can "find" these pdfs online.
http://www.x-rep.com/index.htm
Benchanitor5th set i dropped weight, sorry didnt go into much detail. but usually first 3 would be same weight at 7 reps,7reps, 6 reps. then lighter and 6 reps. and drop quite a bit and do 12 reps
Benchanitor5th set i dropped weight, sorry didnt go into much detail. but usually first 3 would be same weight at 7 reps,7reps, 6 reps. then lighter and 6 reps. and drop quite a bit and do 12 reps
Try changing up to muscles you use. Focus on alternative excersizes, try contorting and working out you muscles in ways you ve never used them before.