Lifting for 5 years

>lifting for 5 years
>from 160 to 220ish
>have stagnated for literally the last 2 years

Anyone else in a similar position? What's a good routine if I want to get to 240? Lifts haven't progressed for ages

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You may have finally run up against your natty limit.
What variations in diet and training have you tried?

I'm doing a PPL atm but previously have done Texas method, SL and splits.
I definitely haven't hit my natty limit as my bench is only at 225 but my weight/physique is practically the same as it was a year ago.

What are you doing for recovery?

Nothing I just lift Monday Wednesday Friday

if you haven't trained with bands or chains seriously, try adding them into your program.
banded bench, ohp, deadlifts, curls are my favorites. you can pretty much incorporate them into any movement though.

Go five days of low weight but high reps (75-100 total per excercise)
So this for two weeks and then check back. Try IF to boost you GH production (lift while in a fasted state) and when you feed eat carbs (with fat and protons ofc).

Forgot to say, after thise two weeks give yourself a week of rest and then either repeat or do your previous routine.

>lifting 3x a week, muscle groups get hit once a week

there you go, muscle protein synthesis stays elevated for 48 hours post training,
sp push/pull/rest is much better

I made my best gains from A/B/A/B/A/B/rest but I accumulated fatigue too fast

are you doing the leangains meme?

are you using progressive overload?

Try upping the volume, ppl,ppl every week. (Lifting 6 days/week)
Do 2 weeks of everything 5x5, then 2 weeks of 3x12. Reload, and take it easy on week 5. Week 6, do burn out sets, metabolic overload on everything. Deload and take it easy on week 7.Following weeks (8&9) heavy 5x3 as heavy as you can handle. Take sunday,monday,Tuesday off on week 10, then see if maxes have improved. Report back with results.

By rest I'm guessing you mean active rest (his normal routine but lighter and less volume)? I think he should do that first before trying fasting.

It should go without saying that sleep and nutrition are going to be critical on this program. Recovery can be tough.

>my bench is only at 225
>PPL
>texas method
>splits
Try doing a real program, idiot

Such as?

Do I stick with compounds because that's alot of volume otherwise seeing as I have rugby practice twice a week and play on weekends

Depends on your goals?
Do you wanna be 240lb and fat?
Literally do anything and just keep eating.
Do you wanna get to 220lb but lean and strong?
Experiment with daily training, lose the fat you have.
inb4 "n-no I'm not fat I'm 220lb of pure muscle"
no you are not, unless you are 7'+

>160lb to 220lb
>bench is 225lb

Dude, you just got insanely fat, your insulin resistance is through the roof, your anabolic sensitivity is shit.
If you can't bench 3 plates for reps at your bodyweight you must be INSANELY fat.
Do a cut, do minimal training while you're losing fat.

post bosy

Dont listen to this retard
Especially that you should do minimal training on a cut

it only takes like 2 years to reach max natty, roids only way to gain 2 years worth more

>Do a cut, do minimal training while you're losing fat.

How does this make sense?

>train less
>Jow Forums - Health and Fitness

recovery is blunted while on smaller caloric intakes
thus the less training recommendation
he's also fat, there's no way he put on 60lb of mostly muscle, he can only bench 225lb, I can do that +70lb while weighing 180lb and I go to the gym once every christmas.

provide reasons as to why he should be training more when he needs to lose fat and eat less
more training = more stress and worse recovery
less training is the best recovery method

don't listen to this retard

>I'm 6'5. Not fat at all

Wasn't meant to quote. Anyway this is me

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>barely benches bodyweight after training for 5 years
>not fat
You know the drill.
Post the body pic with timestamps.

lose the fat and get rid of your skinnyfat physique

Wouldn't say I'm skinnyfat just unimpressive

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Your knowledge is as impressive as your embarrassing sub 3 pl8 bench

What were you doing for 5 years OP? This looks like a 3-4 month physique..

Considering I'm 6'5 and 100kg I'm alot bigger in person

same boat mang, perma bulked all through the years too.
guess it's time to actually cut and look good.
pic is couple months old

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How could you let yourself stagnate for so long? You need to do different variations of your lifts and mix up the reps and sets. This is all to avoid the biological law of accommodation

>that red spot on the inside of the elbow

What are you injecting?

I've seen a lot of people your size who look much buffer.

It's eczema
Same but not many

I think you have okay delts, traps and biceps, but you need some pecs and abs. Are you lifting for hypertrophy or just strength?