How can I shake up my routine? I'm stuck in a seemingly inescapable rut.

  • Artesin

    Posts: 482

    Aug 19, 2013 9:26 PM GMT
    Alright, here is the lowdown: Been in the gym 6 months before my 17th birthday and I am now 23 with every workout seeming like an up hill battle. I was not always very consistent with work, school, or travel getting in the way; however, during times of determination I seem to make good progress until I get stuck.

    Two years ago I started following this plan http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html for three months until a job away from home got in the way. Whenever Ive tried to pick this back up and build from a lower weight back to where I was and beyond I just dont seem to feel a good pump nor any type of soreness the next day despite lifting to failure within the given rep range. My form is good as Im always making sure to keep the worked muscle activated.

    It also seems impossible to build up on compound power exercises, primarily squats, deadlifts, and bench presses. While Im going through a lift I just feel like I dont have the strength even though I have done it time and again.

    It also seems bizarre to me that it is possible for me to lift about 75 lb dumb bells on bench presses yet when I attempt to lift 90 lbs on a barbell I just cant seem to manage anymore. Does that mean I have a stabilizer somewhere that is lacking?

    Put simply: I feel stuck, demoralized with n impending sense that Ill never get to where I want to be even though I constantly tell myself that it can be done, and make sure to concentrate on the lift.

    Does anyone have any ideas on what I can do? Any interesting methods that can be used to shake up this routine and get back on track?

    And yes, I'm getting enough calories at the right times.
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    Aug 20, 2013 3:32 AM GMT
    Chances are it's not the routine. It's probably your diet or your lifestyle. The problem with sticking to an exact routine on the same days each week is that you're not listening to your body. If your too tired or you feel like you're going to have an off day at the gym just rest. When I first started working out I used to go balls to the wall every workout and on top of that I have a physical job which also takes a lot out of me. I had absolutely no energy to work out and I ended up having to rely on caffeine and preworkouts to get me through the workouts. Eventually something had to give so I kept getting sick every other week and my testosterone levels decreased so I felt like shit every day. Sometimes you need to listen to your body and take a step back before you can take a step forward. You also have to make sure you're getting enough calories and the proper macro nutrient ratio. That could be your problem as well.
  • Artesin

    Posts: 482

    Aug 20, 2013 2:14 PM GMT
    Like I said I am confident that it is not an issue of calorie intake or available energy as it is only 3 pm (awake for 3 hours) and I'm at 1511 calories. Breaking that down further into 41g protein, 110g carbs, 87g fat.

    Went through a chest and arms workout last night where I felt completely done halfway through, yet woke up with absolutely no soreness in the targeted areas. I'm not sure whats up.
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    Aug 20, 2013 8:44 PM GMT
    Artesin saidLike I said I am confident that it is not an issue of calorie intake or available energy as it is only 3 pm (awake for 3 hours) and I'm at 1511 calories. Breaking that down further into 41g protein, 110g carbs, 87g fat.

    Went through a chest and arms workout last night where I felt completely done halfway through, yet woke up with absolutely no soreness in the targeted areas. I'm not sure whats up.


    So your macro nutrient ratio is 11.8% protein, 31.7% carbs, and 56.4% fat. If the majority of your diet is fat you're not going to see the results that you want. Carbs and protein are both too low. You also have to realize that soreness isn't the best indicator of muscle growth. You aren't sore because your body adapted to the routine you're doing which isn't necessarily a bad thing.
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    Aug 20, 2013 8:56 PM GMT
    Artesin saidLike I said I am confident that it is not an issue of calorie intake or available energy as it is only 3 pm (awake for 3 hours) and I'm at 1511 calories. Breaking that down further into 41g protein, 110g carbs, 87g fat.

    Went through a chest and arms workout last night where I felt completely done halfway through, yet woke up with absolutely no soreness in the targeted areas. I'm not sure whats up.


    The one thing already evident is that, although your total caloric intake appears sufficient for this point of the day, your macro breakdown is definitely way off. You should try to switch it to 50% protein, 35% carbs, 15% fats and see how your body reacts to that. Then, make appropriate adjustments accordingly. By the time I consumed 1500 calories, I've already ingested 100+ grams of protein.
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    Aug 20, 2013 9:01 PM GMT
    ECnAZ said
    Artesin saidLike I said I am confident that it is not an issue of calorie intake or available energy as it is only 3 pm (awake for 3 hours) and I'm at 1511 calories. Breaking that down further into 41g protein, 110g carbs, 87g fat.

    Went through a chest and arms workout last night where I felt completely done halfway through, yet woke up with absolutely no soreness in the targeted areas. I'm not sure whats up.


    The one thing already evident is that, although your total caloric intake appears sufficient for this point of the day, your macro breakdown is definitely way off. You should try to switch it to 50% protein, 35% carbs, 15% fats and see how your body reacts to that. Then, make appropriate adjustments accordingly. By the time I consumed 1500 calories, I've already ingested 100+ grams of protein.

    That's better, but you don't need 50% protein to build muscle. He's be better off with something like 40, 40, 20 if he's trying to bulk up imo.
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    Oct 05, 2013 9:12 PM GMT
    Artesin said

    It also seems bizarre to me that it is possible for me to lift about 75 lb dumb bells on bench presses yet when I attempt to lift 90 lbs on a barbell I just cant seem to manage anymore. Does that mean I have a stabilizer somewhere that is lacking?


    Sounds like a mental block - try using a spotter
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    Oct 06, 2013 12:48 PM GMT
    possibly hydration as well keeping my muscles fully hydrated helped me at least 2liters of water a day and creatine helped to

    I agree with a spotter to just someone hovering over you not touch the bar unlocks loads of strength it's mad that it works so well! body and mined connection
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    Oct 06, 2013 1:48 PM GMT
    You should def look into plyometric training as well as look up some great power exercises. Remember that your diet needs to include carbs 50 to 70% of your entire caloric intake. This will help you to sustain energy throughout your work outs since the ideas I gave you require high intensity. You should only intake enough protein appropriate to your body weight. Remember that high protein low carb diets are great for people who do physique competitions not for people who want to build size and strength.
  • CuriousJockAZ

    Posts: 19133

    Oct 06, 2013 2:18 PM GMT
    My advice is to reduce the weight you are lifting for 2 weeks and instead do 3 sets of 20 reps on each exercise. This can increase the calories you burn while adding definition. Then start slowly increasing the weight that you can do 20 reps at until you get back to the weight you were doing before. Then up the weight to lower reps to build bulk. This helped me get out of a rut and push past a wall I had seem to hit.
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    Oct 06, 2013 2:28 PM GMT
    Spam alert.
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    Oct 06, 2013 2:38 PM GMT
    Nerdmuscle saidpossibly hydration as well keeping my muscles fully hydrated helped me at least 2liters of water a day and creatine helped to

    I agree with a spotter to just someone hovering over you not touch the bar unlocks loads of strength it's mad that it works so well! body and mined connection


    For sure get a spotter and someone that is little bigger or ripped more and committed to workout with you at least on chest day. Your spotter workout partner will get you past this. AND Creatine try post workout powder called Dark Matter also.
  • CuriousJockAZ

    Posts: 19133

    Oct 06, 2013 2:47 PM GMT
    WJohnP saidSpam alert.



    Ohhhhhh nooooo...bad advice...checkout those nutrients (or lack thereof) icon_wink.gif

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