File :-(, x, )
Anonymous
Hey /fit/,

I am currently working towards a physical revolution. I have never had a sixpack, always been a little soft. I have set my goal as Superman (6'3, 225. I have the height already, woo.) I started at 185 or so. I have been lifting consistently for almost four months now, eating a shitload of food (lots of protein and veggies) and am up to 204. I have accepted that I will be putting on fat in this phase, but I am pretty pleased with my muscle gain so far. My tentative plan is to get to 210 or 215, then work on cutting fat, then bulking again to hit 225.

Only catch is that I think I have hit a little bit of a wall. I am having trouble getting above 204. I currently do a two day split, upper body and lower body. And yes, I do deadlift and squat--I am not a pussy.

I need some advice about how to break past 204. Should I simply eat more? Is a two day split not enough? Should I up it to three?

Pic is me.
>> Anonymous
Why you have no lats? Pull-ups and rows plz.
>> Anonymous
Steroids
>> Anonymous
Cut your hair and you'll stop looking like a pussy.
>> Anonymous
superman is the most fagtastic of superheroes, and ur just as much of a faggot. Also, MOAR SQUATZ
>> Anonymous
>>117397
Girls love the hair.
>>117394
I do rows, but you raise a good point. I am not strong enough to do a bunch of pull-ups in a row. Is there something else I can do until I can do several pull-ups in a row? Same thing with dips, I am just not to the point where I can do enough reps to make that a reasonable exercise to work in.
>>117398
Superman rocks socks. You're just uncomfortable with how attracted you are to rippling muscle under spandex.
>> Anonymous
Whey Protein, Creatine perhaps but I think you're caught your problem: your workload. Keep the deadlift and squat on a two day split or if your body is ready for it, deadlift twice a week and squat in the middle. You could work in cleans and jerks in squat day to really bust your legs up and add some shoulder girth. You need to do some pullups for sure, weighted if able and rows wouldn't hurt if you add them.

Just diversify your routine. You can do zercher or front squats, sumo or box deadlifts OR you can just leave that shit alone and add another complex lift like the clean and jerk, push press,and handstand pushup and/or other supplemental drills like weighted dips, rows, etc.
>> Anonymous
>>117405
Hey! Actual, honestly helpful advice. Thanks.

I am currently taking whey and creatine, thanks.

As for deadlift twice a week, is it okay to do a lift when the muscles are still sore from the last time? If I up deadlift to twice a week, I think that is going to be the case. I am willing to do it, but I don't know if that's healthy.

All the advice here seems to be this: Add more lifts, work out harder. Am I crazy for thinking that upping my food intake might be key as well?
>> Anonymous
>>117414

Hmmmmmmmmmmmm. Post your current setup and all your exercises. Something is amiss here and I want to figure this out now.
>> Anonymous
>>117422

Sure. It's pretty basic really. I try to work hard on the complex lifts, and then kind of clean up with isolations of the smaller muscles afterwards. On the complex lifts, I am doing about four sets of 8-10, on the isolations, I am doing about three sets of 8. For now my routine is going like this:

Upper body days look like this:

Deadlift
Chest press
Dumbell rows
Curls
Shrugs
Tricept extensions
Seated dumbell military press.
Crunches

Lower body days:

Squats
Legs Curls,
Quad press
Calf raise
Reverse calf raise
Crunches

I haven't gained any weight in two weeks. I know that isn't very long, but before this I gained about twenty pounds in four months, so this feels like a lull.

I would be willing to do clean and jerk, but I work out alone at a community center, so I would be pretty terrified of fucking up. Also, they freak out if you drop your weights on the floor. Any advice you have would be great. Again, I started this less than half a year ago, so I am kind of a newbie.
>> Anonymous
>>117433

Didn't realize you had so many supplementary exercises. Try something like this: http://www.t-nation.com/article/most_recent/combination_training_8212_for_the_best_of_both_worlds&am
p;cr=

It will focus on the big lifts with heavier weights and less reps along with a little bit of endurance work to really confuse your body. Don't worry about doing any of that isolation stuff during this cycle (if you lay off of it and then come back to it your body with respond). Give it a week or two and see how you respond/feel. It will probably feel different than your used to.
>> Anonymous
OP updating:

I went to the gym today for upper body. Added pull-ups and dips (on the machine that cancels out a little of your body weight, as I can not do enough on my own to make it a feasible exercise.) Anyhow, walking out of the gym, I can tell I got worked a lot harder. I cut out shrugs as well, since it's a boring lift, and I probably work my traps enough on deadlift anyway. Also, thinking about adding butterflies--I really want bigger pecs. I am going to see how the dips make me feel tomorrow though, before I make any decisions.

>>117502

I will check this out. After feeling the difference of doing a slightly altered routine, I think it might just be that my body is used to the one I've been doing. Programs like this, more complicated ones I mean, are a big turn off for me since I don't have that much time during the week to devote to altering, calculating, figuring out new routines. I am willing to make the sacrifices if you think it will do a world of difference.

Also: I weighed myself, and I am 205 now. Perhaps I broke the wall? I will drink an extra whey shake today.
>> Anonymous
try mass gainer protein powder or use muscle milk since its more formulated for hard gainers
>> Anonymous
>>118695

Does anyone else like mass-gainer powders over simple 100% whey powder? Are they gross? I have only recently found a protein powder that I like (GNC 100% whey. Their new formula, mixed with milk, tastes GOOD.)

I do find it difficult to get the number of calories I need in a day to put on the weight I want.
>> Anonymous
>>118695

I think muscle milk tastes terrible. Just terrible.
>> Free Pepsi !!iXxa+hO94Mg
It's just a goddamn shake, close your eyes and pretend it's your mother's sweet milk and gulp the motherfucker down
>> Anonymous
>>118959
I've seen 2 posts by you and I'm already in love.
>> Anonymous
Hey douchebiscuits, make a protein thread for that. You want to get designer whey protein, it tastes like goddamn strawberry cupcakes raw. Anyways OP, you can change little things or you can make drastic changes for drastic effects.
>> Anonymous
>>118959

Agreed, my old Whey is no longer made, I fucking loved it, but there is this new Whey that I'm using that loves not to mix that well, I feel the clumps, but I tell my self to shut up, and I'm a skinny bitch.
>> Anonymous
i would try creatine
>> Anonymous
>>117391
Your biceps, where are they!?
>> Anonymous
>>118965
I got something new for you. Put in water bottle and shake BAM no more clumps.
>> Anonymous
lamentable
>> Anonymous
Go to the gym three times a week.

Chest&triceps + front&side shoulders
Legs + belleh
Back&bicep + back shoulders
>> Anonymous
I quickly gained most mass during breaks. Usually I do regular workout for 6 to 7 weeks. Then during break of about 7 to 10 days I bulk up pretty good. Creatine=poison, protein powder=shit... normal food works
>> Anonymous
>>117403
how much can you squat/deadlift/bench/overhead/row?

how many pullups/chinups (which ever you prefer) can you do at once?