[danson]

Hello, first off I'd like to thank you for reading my thread. Generally everyone who I've seen posting has been mature and dedicated to this sport. This is a great site and I hope all of you (site mods/readers) keep up the hardwork that is always under-appreciated. --> Now, on to my probem! I started training a few years back. I was 19. My measurments there were as follows:

Neck: 15"
Chest: 43"
Arms: 14.5"
Waist" 29 1/2"
Legs: 23"
Calves: 12" (Genetics)
Weight: 162lbs
Height: 5'11 3/4

After going to the Toronto Pro 2005 (where Darrem Charles won) I really started to get into the sport. I began to count calories, protein intake, carb intake (complex carbs) and fat intake (saturated/trans). For the last 1 1/2 years I've been on a diet that follows:

Breakfast: 8 Liquid egg whites
2 Slices whole wheat toast(peanut butter and light jam)
1 Apple

Snack/Pre-workout: 1 Glass juice
1 cup fat free yogurt
1/2 cup granola

Post-workout: Gainer Shake(all the good stuff Crossflow microfilted proteins/Ultramicrofiltered Isolates etc)
5g Glutamine (Glutamine AKG, Fermented, N-Acetyl)

Lunch: 2 Chicken Breasts
1 cup Brown rice

Snack: Gainer Shake(same as above)

Dinner: 2 fillets(Tuna, Perch, Salmon[depending])
3 Yams/SweetPotatoes OR Regular Potatoes OR Quinoa(great carb)
1 cup medley of veg.

Pre-Bed: 1/2tub of 1% Cottage Cheese + 1 cup lactose free milk

---

Today my measurments are as follows:

Neck: 17.5"
Chest: 48"
Arms: 17.5"
Waist: 33"
Legs: 26.5"
Calves: 14" (mayble synthol? [kidding])
Weight: 220lbs
Heigh: Same

I have been generally happy with my results. Throughout the year I've cycled on and off creatine and nitric oxide. I've found them to be an invaluable tool.

---> Here is my problem(Thanks for bearing with me)

You hear the stories of people always "hitting a plateau". You know, a peak which seems unsurpassable. I've always trained as follows:

Monday: Legs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: Biceps:
Saturday: Triceps
(each of these days have been trained with EITHER: Abdominals/Lowerback OR 15min Cardio.)

My workouts have consisted of a 45min - 1hr time frame of weights (extra 15min for abs/cardio).

I feel as if I can't lift anymore, and I'm afraid to change my routine due to the fact that like everyone *I don't want to lose my mass!

**Would super-setting with lighter weights do the trick? I've changed my routine[excercises for that particular muscle group] but to no avail.

--> Question: How do I push pass my plateau, and put on more mass?
--> Please do not suggest any form of anabolic,test,gh,pro-hormone!
[I do not wish to go on ]

Thank you for reading my post hopefully you have some insight into my trouble! Hope to read you response soon.


Happy Training, cheers;
A.Danson

[danson]

Sorry, I forgot to add My Supplements:

Mutli-Vitamine
Glucosamine Sulfate
Creatine Monohydrate [cycles]
Anabol Naturals amino GH releasers[cycles]
Glutamine
Tribulus (low sterodial sapponis 40%)[cycles]

[BPMartyr]

Perhaps lowering the volume and increasing the frequency will get you over the sticking point. Maybe look into some DC style training as I don't know anyone who has tried it and not seen good results.

I am sure there are differing opinions on this but I say no to lower weights and supersets. 8-12 reps for hypertrophy and lower for strength, IMO.

[danson]

hmm, thats so basically you believe i should start doing splits?

[dieseld]

well after reading that post, i think you've made some good gains... i trained somewhat similar to you a couple years ago, but i started lifting with a powerlifter in the offseasons-best move i ever made. serious gains, but im taking in some serious cals also...im a big fan of low bf% with huge symmetrical muscles, im not some powerlifter dude....but i do realize in order to create bigger muscles we must use more weight.. now, i target those muscles with powerful compound movements...squat, bench, deadlift, blah, blah(ya know)...3-4 days a week, and just freaking eat like a savage...its hard to give up your low bf% in order to gain serious mass, but once the cutting starts again, youll be glad, but then again, my goal was to blow away the "juicers" without the juice, and in order to do that you must work twice as hard

[Captain America]

I would say change the exercises that work the same muscle. Like change barbell bench with dumbbell bench. Change the machine fly’s you do with dumbbell fly’s. With legs change squats with leg press and lunges. It’s endless, if you know what I mean. Just change it up, and that might ad a spark to your routine.

[Steamboat Bill]

Your gains already look great to me, based on those stats.
I have found that by cycling bteween a routine somewhat similar to yours (for 6 - 8 weeks) with a full body (5x5 compound lifts, or "Super Squats" etc. 2 or 3 days per week) for the next 4 - 6 weeks that I seem to shock past any plateaus.
My best gains have come when I take a FULL WEEK off between each cycle. Let the body rest, but still do some light cardio and continue to intake lots of calories. The first few days back are a little light/slow, but then things kick in and the gains seem to shoot right past where I was before. I also lay off all supplements during that week off, except a little whey if my protein intake is low on a given day.
Good luck, and again, based on your stats I'd say you are doing GREAT.

[Basso]

I agree with everyone, your body adapts very well to it's surroundings and your goal is to never let it do so. You want to constantly fool your body into thinking it's not strong enough or big enough. By changing your w/o and diet you can spark changes, sometimes just little changes like changing the lift for a particular muscle or sometimes a drastic change like a completely new w/o. The point is this w/o has brought you up to this point, now it's time to say thank you and move on. Don't be afraid of change, welcome it!

[lithium_09]

try a basic strength periodization program for 5 weeks or so where you have a push, pull, lower body days each week. mass and strength are guarenteed to increase