Stopped Growing - Please Help

[peanutsarehairy]

Hello All,

I'm a long time Lurker mainly but thought I'd give this a go...

K, Basically I've been training about 15 months going from about 161lbs to 191lbs although been in Hospital a couple of times
Staying around 12% from start to now.

My 1 Bench max is around 231lbs although chest and Shoulders are my weak points and grow slow and if I say the word Back mine can grow huge easily!

This is the workout I've been doing up until now and it seems to work for me until now. I take a week off usually every 10 weeks. I do roughly this in a week with tweaks here and there (Heavier weeks, lighter etc)

Monday - Chest, BI's, Forearm

Chest

BB Incline - 3 Sets Reps 8
BB Bench - 3 Sets Reps 8
BB Decline - 3 Sets Reps 8
Cables - 2 Sets Reps 8

BI's

Barbell - 3 Sets Reps 8
Hammer Curls - 2 Sets Reps 8

Forearm

Barbell Rolls - 3 Sets Reps 8


Wednesday - Back, Shoulders

Back

Pulldowns - 3 Sets Reps 8
Seated Rows - 3 Sets Reps 8
Deadlifts - 2 Sets Reps 8

Shoulders

Military Press - 3 Sets Reps 8
Seated lateral raises - 3 Sets Reps 8



Friday - Legs, Tri's

Legs

Squats - 3 Sets Reps 8 (If anyone knows how to get rid of the huge ass this gives you, please tell)
Leg Bench Press - 3 Sets Reps 8
Leg Extensions - 3 Sets Reps 8
Leg Curls - 3 Sets Reps 8
Calves - 3 Sets Reps 8

Tri's

CG Bench - 3 Sets Reps 8
OH Extensions - 2 Sets Reps 8

I'll put my average diet in a day now although I used to have protein shakes everyday but kidney probs now prevent this so my protein intake is a big problem.

I eat more all the time instead of 5 meals a day kind of diet but here goes

Rough day

8.00 a.m Oatmeal, 2 raw eggs
9.00 a.m Apple, Breakfast bar (Oatmeal type bar)
10.30 a.m Breakfast bar, Peanut butter sandwich
12.00 p.m Can of Tuna, Peanut butter sandwich
1.30 p.m Apple, Breakfast bar
3.00 p.m Gammon Sandwich, Crisps
4.30 p.m chicken meal with potato (About 400 cal)
6.00 p.m 2 raw eggs
8.00 p.m chicken meal with potato (About 400 cal)
10.00 p.m (Before Bed) Can of tuna

I used to take sups Protein, Zinc etc but it mucks about with certain conditions I have, Addisons and Hypoparathyroidism

K, so after all that my question is, Why have a stopped weight? I can't get any bigger or increase in anything weight wise and when I started my diet was worse.

Any suggestions would be appreciated guys

Cheers

 

[GFR]

Hello All,

Monday - Chest, BI's, Forearm

Chest

DB Incline - 4 Sets Reps 6-8
BB Bench - 4 Sets Reps 6-8
Cables - 2 Sets Reps 10

BI's

Barbell - 3 Sets Reps 8
Hammer Curls - 2 Sets Reps 8

Forearm

Barbell Rolls - 3 Sets Reps 8


Wednesday - Back, Shoulders

Back

Pulldowns - 4 Sets Reps 8-10
Dumbell Rows - 4 Sets Reps 8
Deadlifts - 2 Sets Reps 8

Shoulders

Seated Dumbell press Press - 4 Sets Reps 8
Seated lateral raises - 3 Sets Reps 8
upright rows 3 sets 8-10 reps



Friday - Legs, Tri's

Legs

Squats - 4 Sets Reps 8 (If anyone knows how to get rid of the huge ass this gives you, please tell)

Leg Extensions - 3 Sets Reps 8
Leg Curls - 3 Sets Reps 8
Calves - 3 Sets Reps 8

Tri's

CG Bench - 3 Sets Reps 8
OH Extensions - 2 Sets Reps 8

 

[peanutsarehairy]

Jings

Overall what you think of my routine and diet?

 

[GFR]

8.00 a.m Oatmeal, 6 cooked eggs whites 2 yolks
9.00 a.m Apple, Breakfast bar (Oatmeal type bar)
10.30 a.m 8 oz skinless chicken brest 1/4 to 1/2 cup (dry) brown rice
12.00 p.m Can of Tuna, fresh vegtables
1.30 p.m Apple, Breakfast bar
3.00 p.m Gammon Sandwich, Crisps....dont know what this is?
4.30 p.m chicken meal with potato (About 400 cal)
6.00 p.m 8 cooked egg whites 1 yolk, fresh vegies
8.00 p.m chicken meal with sweet potato (About 400 cal)
10.00 p.m (Before Bed) Can of tuna

 

[Stu]

gammon is pork

crisps are potato chips

 

[Stu]

Overall what you think of my routine and diet?

i think your diet need some work

 

[peanutsarehairy]

I know my diet is not to good but i find it very expensive to buy loads of chicken etc

I spend about £25 a week ($46 American style)

 

[Fujiama]

Change your training routine. You said you've been using this routin for 15 months. So it's time for a change. You have to stimulate your muscles on a new, another way. For example, change the reps, the exercises, the sets etc. I made the best experiences with changing the reps. So when I stopped gaining muscles I did 16 to 20 reps per set for about six weeks, and I started to grow again. Or you can change the intensity of training. Don't train until muscle failure for a few weeks.
I mean why should your muscles grow? Every week the same routine, the same exercises, the same food...just everything is the same. Just change something.

 

[sieb]

i think u should do some traps training like shrugs

 

[CowPimp]

I would cut out the leg extensions, move deadlifts to leg day, do 3 sets instead, and add in another pulling movement on back day.

 

[peanutsarehairy]

Thanks for the advice guys, I think I'll try change my routine and up my food intake some.

cowpimp I thought of doing shrugs but I naturally have big traps and if anything everything else looks small because of them

 

[CowPimp]

cowpimp I thought of doing shrugs but I naturally have big traps and if anything everything else looks small because of them

Try some pullups, or another variation of rowing.