need help

[ItsDan]

Hi guys.
I'm pretty new here but I've been around reading posts and so on.
Little bit about me:
18 years old
176cm
78kg

I've been training for four years but have hit a brick wall with gains in strength and size. What can I do??
Any help is greatly appreciated

 

[Kobe2444]

Eat eat eat and train your ass off! Push yourself more! If you want size go as hard as you can even if that means lifting heavier less reps... But food is the main part! Plus a shit load of training, and REST

 

[Colstreamer]

List your current workout plan and diet bro. We'll need a tad more info to help

 

[ItsDan]

Monday



CHEST

# 4 sets of incline dumbbell press, 8-10 reps. Superset immediately with incline flies at a lower weight

# 3 sets of bench press, 8-10 reps

# 3 sets of cable crossovers, till failure

# 3 sets of weighted chest dips until failure

BICEPS

# 3 sets of barbell curls, 8-10 reps

#3 sets of 21’s

# 3 sets of preacher curls, 8-10 reps

Tuesday

LEGS

* 4 sets of squats 8-10 reps

* 3 sets of lunges 8-10 reps

* 3 sets of leg press 8-10 reps

* 3 sets of leg extensions till failure

* 3 sets of leg curls 8-10 reps

Wednesday

BACK

* 3 sets of lat pulldowns8-10 reps

* 4 sets of deadlifts 8-10 reps

* 3 sets of bent over rows 8-10 reps

* 3 sets of dumbell rows 8-10 reps

* 3 sets of hyperextensions 8-10 reps




Thursday



SHOULDERS

* 4 sets of shoulder press

* 3 sets of upright rows suppersetted with lateral raises

* 3 sets of front raises

*3 sets of lying rear delt raises

TRICEPS

# 3 sets of close-grip bench press


# 4 sets of pulldowns

# 3 sets of skullcrushers





Saturday

FULL BODY EXHAUST

>4 sets of deadlifts till failure

>4 sets of squats till failure

>3 sets of clean and jerk till failure

>3 sets of pull ups

As for diet nothing set. But it is only clean calories and a lot! One thing I eat a lot of is oats, tuna and a couple of whey shakes an day

 

[Colstreamer]

Bro I think you're doing a bit too much there. I got some suggestions for ya.

1. cut isolation exercises, you don't need em to gain mass. Rows and pull ups build big ass biceps and dips and presses give your triceps plenty of stimulation.

2. pick 3 compound (with a barbell ditch the dumbells) exercises per body part and go HEAVY if you can do 8 reps the weight is too light.

3. DON'T DO LEG EXTENSIONS THEY WILL FUCK YOUR KNEES UP

4. do 5 sets per exercise

5. Ditch that "full body exhaust" you're eating up calories you need to grow.

There ya go bro, there's my thoughts and suggestions on your workout.

As for diet you really want to start tracking your cals, fitday.com or myfitnesspal.com have calorie counters and they're free. Aim for at least 300g protein per day- yeah, it's A LOT! You need to be in calorie surplus to gain weight

 

[ItsDan]

Bro I think you're doing a bit too much there. I got some suggestions for ya.

1. cut isolation exercises, you don't need em to gain mass. Rows and pull ups build big ass biceps and dips and presses give your triceps plenty of stimulation.

2. pick 3 compound (with a barbell ditch the dumbells) exercises per body part and go HEAVY if you can do 8 reps the weight is too light.

3. DON'T DO LEG EXTENSIONS THEY WILL FUCK YOUR KNEES UP

4. do 5 sets per exercise

5. Ditch that "full body exhaust" you're eating up calories you need to grow.

There ya go bro, there's my thoughts and suggestions on your workout.

As for diet you really want to start tracking your cals, fitday.com or myfitnesspal.com have calorie counters and they're free. Aim for at least 300g protein per day- yeah, it's A LOT! You need to be in calorie surplus to gain weight

This is very helpful bro!! Thanks a lot
So for example on back day I'd do barbell rows, deadlifts, pull ups(weighted) and maybe tbar rows??

 

[Colstreamer]

This is very helpful bro!! Thanks a lot
So for example on back day I'd do barbell rows, deadlifts, pull ups(weighted) and maybe tbar rows??

Yeah but sack the t-bar rows not much different to barbell rows. That right there looks damn good to me, you got two opposite vertical pulls and a horizontal pull.

 

[joeblow12345]

Coostreamer hit the nail on the head ahen he said to ditch iso in favor of compound moves. I will only add instead of relying on shakes to get your cals in, switch them with meat, preferable steak. Steak will pack a shitload of mass on you in a hurry.

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