protein

[nevr2big]

I am natural and I lift 1 body part a week heavy , 4 different excercises, 4-5 sets each. I use 300 for sets on bench for reps 6-6-6-5 inclines 245 reps 6-5-5-4 etc.. I weigh 215 5'11" 28 yrs old..
I gain strength but not a lot of size anymore, chest 49", bi's 18"
etc, I eat around 180g protein a day, any ideas on how i can start to grow again, any info appreciated, thanks
nevr2big

 

[Black Hamma]

From everything I have read, you should be takimg in more like 300gs of protein, thats where I would start.

 

[NewGuy1980]

Not that I am a professional, but you need more protein in your diet. You need to eat at leat 1.5-2 grams of protein per lb of body weight. (215 lb * 1.5 = 322.5 215lb * 2 =430). So you should be consuming 322-430 grams of protein per day. See you must have been a little smaller prior to when you started training but now that you have grown a litte you have to adjust. More muscle/Weight = more protein required to get larger. Just my .02 cents.

 

[chemical_freak]

Yes, you do need more protein. You could aslo try taking a week or so off, letting your body fully recuperate. If you already take breaks like that, then I recommend increasing your protein intake.

 

[diamonddiceclay]

protein should be over 350g a day

 

[iambig_r]

everyone else has told you about the protein, IMO you should try reps in the 10-8-8-6 range for a while. when trying to put on size, the few extra reps seem to help me

 

[gwl9dta4]

All right dude here goes: First off the high protein myth. There is high protein and there is uneccesarily high protein. You intake should be about .8 to 1 gram per pound of LEAN body weight. So subtract the fat weight off your current weight and that is the ammount of protein you should start with at .8 gram of that weight. Then when you need more increase to 1 gram per pound. I have used this formula and it worked great. The only reason you will get better gains if you increase the protein intake dramatically is because of the extra caloric intake. This can be done by including a little more fat in the diet. But here is the real key for more gains.
I want you to completly change your routine around. For example on your next bench day use only 185-225 and rep for 12-20 reps. Do the complete opposite in your routine. It's lack of variety that caused you to stop growing. Muscle growth has little to do with strenght, those two aspects do not go hand in hand all the time. I once switched my routine completly around like this and my arms gained an inch in one month from doing curls with a 30-40 pound weight for slow controlled reps of 20-30. Within 2 months my arms were 19.2 inches cold, lifting nothing but light weights. So remember to eat the proper ammount of proteing and keep your routine varied. VERY VARIED. That's the key to gains.


ps.

don't fall for the hype of all this protein. The supplement companies have gone out of their way to propegate this myth only to increase their sales. That is a fact. Who the hell needs 2 grams per pund of body weight total. That means that i at my peak i should have been taking in like 550 grams per day. That's ridiculous. I never took in more than 250 and grew with no problems. At 550 grams per day i would be buying protein at a rate of 2-3 cans of designer a week. Shit that can't be healthy

 

[badazzwhitedude]

Not that I am a professional, but you need more protein in your diet. You need to eat at leat 1.5-2 grams of protein per lb of body weight. (215 lb * 1.5 = 322.5 215lb * 2 =430). So you should be consuming 322-430 grams of protein per day. See you must have been a little smaller prior to when you started training but now that you have grown a litte you have to adjust. More muscle/Weight = more protein required to get larger. Just my .02 cents.

My thoughts exactly. Good post and deserving of karma.

 

[BigAndy69]

Seriously, I've made better gains off eating under 200g of protein than I have eating 300g. It's not really the amount that counts, but the quality.

I'm natural to so I know that it gets hard to shock your body into new growth.

You might want to try this, I've gained roughly 10 lbs of muscle(naturally) in 3-4 months. I use to train high volume and it worked well but my body needed a change.


Example for
Chest/ Back: The first exercise, I do a couple of warm up sets with 50% of the weight I'm gonna use. Then 1 fell set with 70% of the weight I'm going to use. 2 very heavy sets with 5 mins rest in between.

Second exercise: maybe a warm up set(60%), then one very hard set, followed by another one.

Those 3 heavy sets are the core of my workout.

Exercise 3: 1 all out set
Exercise 4: 1 all out set

So a Back workout will look like this:

Barbell rows: 2 warm-up sets
1 feel set
2 heavy sets

Wide grip chins: 2 heavy sets

Cable rows: 1 heavy set

Lat pulldown: 1 heavy set.

That's a total of only 6 real sets. I use to do 15.

 

[NewGuy1980]

Thanks BadAzz. I am not a hardgainer, but I am a hard BF loser. So i dont need to consume 2 grams of protein per BF. But he is at a plateau so a combo of increased protein intake and training method variation should spark new growth. As far as training goes, I just made it to this website (suggested by a mod in another post) suggesting a mass encouraged way to train.
http://www.ast-ss.com/max-ot/welcome.asp?
Could be marketing, could work. When my first cycle arrives I am hitting it hard core and b4 and after photos are going to be posted. Stength and size gains are claimed to be very good. We'll see. thanks all.