slow progress/losing will power

FeFiDoh

FeFiDoh

FeFiDoh

Soldato
Joined
17 Aug 2005
Posts
7,615
Location
Swindon
Getting really frustrated with my progress now, my weights dont move for ages on end and then when they do the next week they go back down as I struggle. :(

Feels like im going backwards most of the time! Anybody else get this feeling? Really annoyed last night at my session :mad:
 
Are you cutting? Coming off creatine? Sleeping badly? Stressed? Been doing the same workout or rep scheme for a couple of months?

When was last time you had a week off?
 
Not cutting no, I stopped creatine few weeks back now. Same routine for around 3 months and I took a week off just 2 weeks ago now.

My diet (ill give today as an example)

9:30 - Poached eggs on toast
12:30 - Boiled new potatoes, 2 pork steaks
(about to eat 100g mixed nuts)
5:50 - Chicken breast + rice
8 - 2 Small jacket potatoes
10:30 - Chicken breast + rice
45mins before training taurnine capsule + banana

Oh and current routine

Chest / Tris

FBP 3x8/10
Incline Bp 3x8/10
DB Flyes 3x8/10

CGB 3x8/10
Lying cambered bar xtensions 3x8/10
Straight bar pushdowns 3x8/10

Back / Bis

Wide grip chins 3x8/10
Low cable rows 3x8/10
Bent over rows/T bar rows 3x8/10

Preacher curls 3x8/10
Hammer curls 3x8/10

Legs

Leg extensions 3x8/10
Squats 4x8/10
SLDL 3x8/10

and last day is finishing off

DB military presses 3x8/10
Seated lat raises 3x8/10
Bent over last raises 3x8/10
Shurgs 3x8/10
Calf raises seated 3x30
Standing calf raises 3x15
Swiss ball crunches 3x10/12
hanging leg raises 3x8/10
 
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danoliver1 said:
We need more info. But dont worry chong,morba and styles will sort you out ;)
Click to expand...

A swift gym slap normally works ;)

R5Rich, what you need to remember is their will almost always be a reason for a lack of progress. Chongs given you many reasons already. Maybe you are just doing the same thing week in week out and some variation will shock your body back into growth. For example, are you doing Barbell bench? Change to DB bench for a month, and see how your progress comes along. Are you doing Barbell rows? Try DB Rows. Are you performing wide grip pull ups? Try close grip or change to pull downs for a few weeks.

Eat eat eat (well), and train hard but train in a productive manner. You may have raised the weights too quickly and cannot feel the burn. Drop the weights back and squeeze the muscle you are supposed to be working.

There could be so many reasons. Enlighten us to what has changed and what are doing.
 
Are you gaining weight? If not eat more!

Try lowering the rep range for a couple of weeks - ie. up the weight, but only for say, 6 reps.
 
I do vary them, I do say leg presses instead of squats some weeks and swap BB stuff for DB's on bench presses and so on.

I have gained around 4lbs in like 6 weeks maybe bit longer

I goto gym after work because I dont wanna train hard and then goto work, as my job is quite demanding I prefer training after and then sleeping to rest up.
 
You need to focus more on your diet. More protein (at least every 3 hours), split the carbs up over the day, more fats, more fruits, more veg, more everything. Limit carbs in the evening. What's your routine looking like?

EDIT: Seen you've added your routine above.
 
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Rich I've just looked at your diet mate and I can see even without looking at anything else that it's lacking. There's nowhere near enough food there.

You need a meal between 0930 and 1230 (ideally get up earlier or eat it earlier. First meal should be around 0730) and another meal between your 1230 and 1750 meal for a start. You also need a protein source just before bed, something like Quark, Cottage Cheese or a slow release protein shake.

How many poached eggs do you have for breakfast? Ditch them IMHO and make scrambled eggs on toast. At least five eggs, one whole and four whites.

If you can fit those in then you're progress will carry on.

You definately are not eating often enough or in enough quantity.

To clarify:

0730 - Meal One

1030 - Meal Two

1300 - Meal Three

1530 - Meal Four

1800 - PWO Meal (if required)

Train

1930 - PWO Shake

2100 - Meal Five

2300 - Meal Six

Sleep

HTH.
 
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R5Rich said:
Oh and current routine

Chest / Tris

FBP 3x8/10 change to DB
Incline Bp 3x8/10 change to DB
DB Flyes 3x8/10 drop these

CGB 3x8/10 change to dips
Lying cambered bar xtensions 3x8/10 drop these
Straight bar pushdowns 3x8/10 change to V-bar or a rope

Back / Bis

Deadlifts??
Wide grip chins 3x8/10 change to close grip
Low cable rows 3x8/10 change grip
Bent over rows/T bar rows 3x8/10 if overhand before change to underhand

Preacher curls 3x8/10 drop these
Hammer curls 3x8/10 change to incline DB curls, 45 degree.

Legs

Leg extensions 3x8/10 drop these knee wreckers!!!!
Squats 4x8/10 change stance. Maybe a little wider than usual
Lunges
SLDL 3x8/10

and last day is finishing off

DB military presses 3x8/10 change to Barbell or seated
Seated lat raises 3x8/10
Bent over last raises 3x8/10
Shurgs 3x8/10
Calf raises seated 3x30 standing or seated, not both. Alternate them
Standing calf raises 3x15
Swiss ball crunches 3x10/12
hanging leg raises 3x8/10
Click to expand...
Stopping creatine WILL have an effect on your lifts. What I do when I come off it is change exercises slightly or rep scheme because then I won't really notice the strength decrease, which as you're finding out now is demotivating ;)

3 months is long enough for a routine and it's time for a change, never let yourself hit the wall. Soon as you feel you've peaked and hitting your limits, take a few days of, change the reps and the workout. Nothing drastic, just little things like going from Barbell to DB and vice versa.
 
The Mad Rapper said:
How many poached eggs do you have for breakfast? Ditch them IMHO and make scrambled eggs on toast. At least five eggs, one whole and four whites.

If you can fit those in then you're progress will carry on.

You definately are not eating often enough or in enough quantity.


HTH.
Click to expand...


Just to clarify, what is wrong with poached eggs? i'd have thought they'd be pretty healthy. Also there's so many great nutrients in the yolk i think it'd be a shame to ditch 4 of them.
 
Cant stand scrambled eggs, thats why i eat poached. I have 3 on top of 3 peices of wholemeal toast.

Also I should mention I work shifts and I get 10min breaks on lates (which im on this week) at 6:50 and 10:30

I work 3:55pm til 12:20am so getting up earlier is not an option. After I train, shower and get to bed its about 2am.

Reason for preacher curls, I was reading for a longer bicep muscle preachers help, I have some height but lack in length. Also the high amount of calf raises I was reading these (and I know from experience) take quite a lot of stress to train hard.

Military presses are already seated, but I was planning on doing BB ones this week actually :)

I do eat quark occasionaly at night, not bought any for around a week though.

Its back day today so I will change to CG on the pullups and change to maybe a straight bar for cable rows?

A2Z I have o3 caps each day and usually have fish around once a week, I hate the stuff so its hard work eating it :p Thats also the reason for 100g mxied nuts every day for the poly/mono. I do eat apples/bananas every day, but need to do some shopping :)
 
Why train shoulders and abs and calfs on a seperate day to everything else?

Abs twice a week, calfs every time you hit the gym, and hit shoulders with Legs?
 
DanH84 said:
Just to clarify, what is wrong with poached eggs? i'd have thought they'd be pretty healthy. Also there's so many great nutrients in the yolk i think it'd be a shame to ditch 4 of them.
Click to expand...

The reason I made the suggestion is that 5 yolks is more bad fat then I want to eat and too many calories. I know some of the guys here like to keep the yolks but I don't.

It's easier IMHO to cook the whites as scrambled eggs then poached, but whatever works for you, it's not set in stone ;)
 
The Mad Rapper said:
The reason I made the suggestion is that 5 yolks is more bad fat then I want to eat and too many calories. I know some of the guys here like to keep the yolks but I don't.

It's easier IMHO to cook the whites as scrambled eggs then poached, but whatever works for you, it's not set in stone ;)
Click to expand...
There's ZERO bad fat in eggs
 
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