Please Help - Frustrated - Lack of Gains

[NateDogg]

Hello All,

Little background. I am 5'10" ~175-180 lbs bf pretty low, but little high for me because I am trying to bulk. I guess around 10-12%. Now, I have been lifting on a serious level for more than 2 years, with minimal gains. My major question is this: I get sore, VERY SORE or not so sore every time I lift, any body part. If I go balls out I get sore and sometimes stay that way for 4-5 days. If I take it easier (not often) I still get a little sore, maybe lasts for a day or two. Why do I get so sore and have it stay with me for so long eventhough I have been lifting with high intensity for quite a while? Here is my current split:

SUN - squat 5X5
Leg X - 3X10-12
Hack squat calves - 2X15-20
Leg Curls (if hams are not sore) - 3X10-12

MON - rest

TUES - Flat bench DB press - 5X5
Hammer Strength lying bench press - 5X5
Flat DB flye - 3X10-12
DB overhead press - 5X5
cable lat raise - 3X10-12

WED - rest

THURS - Conventional Deadlifts - 5X5
Hammer Stregth iso-row - 5X5
Close Grip pull-down - 5X5
reverse flye on pec-dec - 2X15-20

FRI - rest

SAT - close grip press 5X5
DB French press - 2X10-12
standing BB curl - 5X5
incline curl - 2X10-12

Please, everyone, throw out an opinion here. I have battled with gaining for a while now. Also, I do not have a planned out diet per say. However, I kept a diet journal for a week or so. That told me that I was eating about 3,500 calories, 200 grams of protein. I can not seem to remember what the carbs and fat was, but I am, IMO eating PLENTY! I eat a meal that is high in protein and either good fat, or carbs every two to three hours.

ND

 

[Dooley]

Actually.. the fact that you are getting sore is a good thing IMO... that means you've thoroughly taxed the muscle enough to cause DOMS (delayed onset muscle soreness). As I'm sure you know, when you do strength training activities, you are creating small tears in the muscle fiber. As you are recovering, the muscle fibers are being rebuilt stonger and bigger than they were before. I've been lifting for several years, and although I am still gaining some size, I RARELY get that soreness. You know what that means? It means I'm not lifting hard/heavy enough. So it sounds to me like you're actually on the right track.. make sure to supply ample recovery time for your muscles to heal back up, and try drinking more water maybe? Good luck!

 

[NateDogg]

Thanx Dooley,

I thought DOMS was a bad thing? My understanding was that soreness = tiny muscle tears = good thing: DOMS = muscle tears are too large and muscle has to fight to get back to where it was = does not get bigger. I drink over a gallon of water a day, so that's not it, thanks for the help though!!

ND

 

[aurelius]

NateDogg

Check the "soreness dilemma" thread for info.

 

[NateDogg]

I read the "soreness dilemma" thread already. That is kind of what prompted this thread. Typically, when I lift hard, I will feel sore, just from lactic acid, right after my workout. Then that will subside. The next morning, and usually for a few days, I will feel SORE. If this is bad, I am wondering what I am doing wrong. I have been lifting for quite a while, and take a week off here and there to recover, but when I get back into it, it's the same old thing. I do not feel that I am overtraining as I have none of the symptoms other than only very slight gains over a relatively long period of time. Any other opinions? Or thoughts as to whether or not I am experiencing DOMS. I posed this question on the "soreness dilemma" thread also, but it was not answered. How long does soreness have to be "delayed" for it to be considered DOMS. If I workout in the afternoon and start to feel sore late that night, is that "delayed?"

TIA,

ND

 

[needsize]

Your routine does look decent but that kind of soreness could result from a number of things. Are you getting enough protein, say around 200grams a day from 6 or so meals/snacks.
One thing you could try is to take 1000mg of vitamin c right after your workout or just prior. I read that it helps flush the crap out of your muscles that builds up during the workout, ie lactic acid, I have been taking it right after my workout for a while and have noticed a difference

 

[NateDogg]

Thanx needsize. I am getting enough protein for sure, most of it from chicken, steak and tuna. I'll have to try the vitamin c thing. I do take 1000 mg a day already, but I'll try moving it to right before my workout.

ND

 

[needsize]

I would do the 1000mg prior to workout in addition to what you already take as you absorb much more of a water soluable vitamin when taken with food as it slows down it's trip through your digestive system, but the "c" that you take prior to working out will be on an empty stomach.
Did that make sense to anyone but me?

 

[CytoMel]

Nate, you are not growing because you are using only 1 out of 3 strenght training methods. You use the repetition method but you need the dyamic effort method and the maximal effort method. i bet that you will grow quickly by converting from thaty bullshit 5 x 5 bodybuilding routines to the westdide powerlifting routine. check out www.elitefts.com and go to articles and check out peridization part 2 by Dave tate which is also on www.testosterone.net

Your diet is fine, but your training routine is bullshit, You havent gained at all lately, what do you have to lose in converting to powerlifting? Also there are plenty of good people on the PL forum also that can help. I increased by bench by nearly 100 pounds in less than a year. Also my chest, delts and tris have also grown a lot too...JOIN US!!!

 

[Dooley]

What the hell was that post???