So I've hit a plateau!! Help!

  • Posted by a hidden member.
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    Jan 26, 2008 1:04 AM GMT
    Alright, so since I've been out of high school, I've lost a lot of muscle mass and strenth. Obvisiously, I don't work out as much or as hard any more. But I still work out and I've gotten some of the "old" me back but now I'm stuck. I have changed my routine, my lifts, my reps, my sets, even the time of day I work out but I still can't build more muscle.

    Does anyone have any advice? Or any "sure fire" lifts that might help me out? I am limited to machines though for heavy weight since i don't have a workout buddy.

    Oh and I've been choking down protein shakes, any one have a good way to make them taste any better, or do i just have to couwboy up and take it?


    Thanks
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    Jan 26, 2008 8:45 AM GMT
    Make sure two things, you are getting enough nutrition in your post workouts, within an hour after working out, consume a protein bar with carbs in it as well...
    and make sure to SLEEP!..this is one of the key reasons why you may not be gaining..rest is soo important..and also make sure you are eating enough calories as well!
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    Jan 26, 2008 2:27 PM GMT
    Cowboy hats... melt icon_redface.gif

    I think plateau's are all mental. Dont put too much thought into your regimen. To build you have to fuel the body. Cowboy you can relate- eat like a horse.
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    Jan 27, 2008 12:41 AM GMT
    hey thanks guys, i eat a lot, so i'm sure i'm getting good nutrition. I'm not a big junk food eater. but sleep well that's another story. I'll see what i can on that. thanks guys
  • Posted by a hidden member.
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    Jan 27, 2008 1:17 AM GMT
    Trying doing the 12 week muscle building program on here. It helped me out a lot....
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    Jan 27, 2008 1:35 AM GMT
    Hmm... what about this:

    http://www.hypertrophy-specific.com/hst_index.html

    The articles on there are pretty informative. One of my friends back at college used that program and got pretty well built...
  • MSUBioNerd

    Posts: 1813

    Jan 27, 2008 1:40 AM GMT
    As far the protein shakes being revolting, I've found that there's a lot of variation in how easy I find them to stomach from brand to brand. I've also discovered that for me, making them with a vanilla-flavored soy milk and throwing in either a banana or a handful of berries helps. So does using my blender, rather than trying to mix the powder with a spoon.
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    Jan 27, 2008 1:55 AM GMT
    put up yor weekly routine and your progression rates (ie average % increase each session) and we maybe able to comment more
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    Feb 05, 2008 9:03 PM GMT
    Yeah, without more detailed explanation it's hard to say about your plateau. I don't know the best way to get over one though. I just always seem to eventually. It probably helps that I'm always slightly changing up my routine every few weeks though.

    As far as protein shakes, I hear people talk about unpleasant they are and wonder what brands they're using. I have used the vanilla flavor of many different brands and never thought any were terrible. I always use a single serving blender and add some ice, a few pieces of any frozen fruit, maybe a banana, sometimes some sweetener, and even cool whip if you want. I make it as smoothie like as possible without making it bad for me. It's never anything I dread having to do. Coming from a absolute chocolate lover, I stay away from using chocolate flavored protein powder though. It just doesn't ever compare to me which makes me realize how bad it tastes.
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    Feb 05, 2008 9:18 PM GMT
    Try a smoothie. Though they are packed with carbs.

    My new favorite protein source is New Whey Luqid Protein. It has 176 calories and 42 gr of protein in a shot. It may not have all the other vitmins and minerals you are looking for. But its a quick source of protein. Plus the container looks like a sex toy.

    IDS-42-allflavor.jpg