Plateau??

I started working out about 4 months ago and saw great results. However I've been struggling to gain weight and build muscle for maybe a month now. I eat a lot and a have good nutrition but I'm not really seeing a lot of gains. What's a basic way I could switch up my routine? Different exercises? Different rep ranges? Weight? Thanks.

Attached: 2019-01-25-08-29-49-1.jpg (1080x1081, 126K)

Other urls found in this thread:

leangains.com/reverse-pyramid-training-guide/
twitter.com/AnonBabble

You're an angel OP.
If you have a baby face Pls consume me

noob gains are the fastest to notice, from that point it takes more time.

You've discovered that noob gains don't last forever. It's a grind from here on out. Welcome to hell, enjoy your stay.

Attached: 1402798630350.png (323x323, 213K)

Count the calories. Hit your macros. Stick with 4-6 rep range heavy ass weight. And then do burnouts at the end of your set to really RIP that shit up.

Taking a weight gainer protein helped speed up the process for me when I started lifting

Consider deloading for a week helps lots of guys.

>EAT MORE.
don't neglect nutrition for the bulk meme tho. Don't be so quick to change your routine, but try more rest days. if your compounds are stalling try isolation. If you do full-body or maybe A/B split you can also try interchanging back/chest/shoulders (legs always first), but save that as a last resort before changing program.
For like 90% of people it's either malnutrition or not enough recovery.

keep adding 5lbs every workout.

If youre not concerned about staying natty I recommend whey protein and creatine. Bestbof luck

>no bulge
this thread won't last long

you've used up your noob gains. Time to eat more and move to an intermediate program without linear progression. Good work and good luck

Bulking is a meme, avoid all costs. I was similar boat to you when I started lifting: high-responder, people came up to gym asking me about my routine, some asked about drugs etc.
Decided to bulk when I hit plateau after 6 months, put on a lot of fat and not much gains.
Took months to remove the fat.

What are your current lifts and what are your stats?

Switch to Jim Wendler's 5/3/1. I was on Stronglifts 5x5 for about 3 months, and I made the mistake of not switching to an intermediate program immediately afterwards. Now all my strength gains are gone, and I have to start over with phrak's Greyskull.

not op
whats a burnout?

I'm 5'9 140. Max bench is 185 on a good day but considering I'm so light I don't think it's that bad. My squat and deadlift are just dog shit.

Pretty much this. Also, you can't plateau 3 months in to lifting.

>read
>the
>sticky
>fucking retard

Attached: 1541829809331.png (357x528, 228K)

Fit is gay as ever

I'm 5'7 135 lbs. My bench 1rm is 215. My squat is only like 240-250, but I do a lot of 15-20 rep lower body exercises to have more endurance rather than strength down there. My legs and glutes are actually a lot bigger and stronger looking now than they were when I squeezed my squat close to around 285. I just hate heavy squats and deadlifts. Lotta joint and tendon discomfort

So I still have some beginner gains left?

What was your starting weight?

Count your calories and macros. Odds are, you're eating too much carbs/fats, and not enough protein.

Eat more, and work on your squat and deadlift before anything else. Your legs have the biggest muscles and exercising them helps with test production; and therefore muscle growth. You should at least be able to squat bodyweight and work your way up from there.

Dont be afriad to get a little fat too, you can always get rid of it later, but your growth will be stunted until you up your calories.

fuck off retard

fuck off r-tard

Eat. More. Food. Faggot.

>protein and creatine isn't natty
Huh?

looking good man

cringe

You're not far from the natty limit.

no chest hair? GAAYYY

when you hit plateau, you need to eat more, bulk more. take +1000 kcal surplus daily and see what happens.

what is your routine? also most likely you must to boost your volume
add an additional set to each exercise

I remember when i lost my noob gains

Attached: 1539116537811.jpg (768x1024, 456K)

This. Doing anything but a clean bulk is stupid.

who the fuck cares at this point he's getting answers dirty ass coon

>low key asking for bulge pic
You, I like you. Here's to hoping opie delivers.

Attached: 1538932543119.png (640x478, 431K)

I’m not far off this pic after a year of lifting. I was seriously underweight when I started. I’m 6”2 though so it’s hard to eat that much food. I just started back last week after a year off. We’re all gna make it brahs!

If you're wondering why everyone is talking about "noob gains", this is referring to the fact that in the beginning, for an untrained athlete, you see a large increase in strength/performance/muscle tone due to neuromuscular junction development - that is, the "link" between your nerves and the muscle they act on.

After a while the only gains to be had will be in the slow and steady grind of developing the muscle itself. There is much less tolerance for shitty routines/form/dietary habits at this point.

Just do this OP:

leangains.com/reverse-pyramid-training-guide/

Don't let yourself drown in the sea of a million different intermediate routines. The guy who made the above training program uses it himself for obviously good results, and has developed it training with clients over the course of many years.

as you gain weight you need more calories to just maintin let alone to be in an anabolic state so you need to eat more. how much do you currently eat in calories? height/weight age?
also deload then progessively lift heavier
on compounds low rep and heavy keep everything else to 10-15 rep