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#6736752 - 04/16/17 07:59 PM weight lifting upper body muscle growth - in a rut
Chickenman Online   shocked
Chickenless

Registered: 12/15/05
Posts: 3968
Loc: Denton County
Iím in a rut. I've been at it for about 9 months now and have certainly seen/felt improvements but its taking longer than expected. Not trying to win any awards or be the biggest on the block.

Initially, I set some achievable goals:
Get Stronger - progressing but slow in my opinion
Add Weight - I don't stay comfortable for long - I've doubled the weight from when I initially started if not more
Allow recover time (because I have elbow issues) - I work out 3-4 days a week so every other day mostly due to time restraints
Eat More - check - lost some fat gained muscle mass
Eat Protein - no way I can get in 200g of protein a day but I try (I read that I need 1g per pound of body weight)
Considering reevaluating these goals.

Iím 6í 4Ē 230lbs (+/-)and 37 years old. I consume a pre and post work out shake. I work out at home. No gym. Dumbbells, curl bar, bench, triceps bar is what I use. Plenty of plate weights and dumbbells. I've logged every workout on a spreadsheet including measurements because I felt the need to track my experience.

What am I doing wrong?
What would help my growth?
Is there a magic formula?
High reps low weight or low reps high weight? Recently, I started doing high reps lower weight every 4th workout.

I've researched this a little bit and have read plenty of conflicting information. Everyone has an opinion.
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#6736840 - 04/16/17 08:58 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
Hancock Online   content
THF Trophy Hunter

Registered: 01/30/14
Posts: 6228
Loc: Fort Spunky, TX
I'm not a weight lifter by any stretch but I watched this guy develop this program. It's worked for many,

http://www.weightrainer.net/spreadsheets/matrix.html

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#6736990 - 04/17/17 04:55 AM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
Chris42 Online   content
Tracker

Registered: 11/22/11
Posts: 973
Dips. More dips.

Personally I prefer a mix of weight and reps.

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#6737130 - 04/17/17 08:46 AM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
DPirates80 Offline
Pro Tracker

Registered: 10/17/16
Posts: 1104
Eat more even if you are eating a lot. Lift only 4-5 days a week and on them days, lift heavy each day. On rest days, eat eat eat! My advice to getting big from personal experience when I did power lifting was to lift huge, eat huge, and rest huge. Its hard to supplement a lot of that in though, I understand. But if you want to break through walls, you gotta do what you gotta do.

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#6737767 - 04/17/17 05:16 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
Leonardo Offline
Extreme Tracker

Registered: 01/03/08
Posts: 4829
Loc: Wise County
What type of gains are you looking for? Lifting more weight, cut fat, lean up, look more defined?

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#6737796 - 04/17/17 05:50 PM Re: weight lifting upper body muscle growth - in a rut [Re: Leonardo]
Chickenman Online   shocked
Chickenless

Registered: 12/15/05
Posts: 3968
Loc: Denton County
Thanks for the suggestions so far.



Interesting. I downloaded the matrix. I'll try to fit it in.

Originally Posted By: Chris42
Dips. More dips.


I'm partial to bean dip.

Originally Posted By: DPirates80
Eat more even if you are eating a lot.


I'm going to start tomorrow.

Originally Posted By: Leonardo
What type of gains are you looking for? Lifting more weight, cut fat, lean up, look more defined?


Not concerned with cutting fat or leaning up. Looking to lift more weight and sure, some definition. I want to feel and see the difference.

Example from 9 months ago to today:
bent flys went from 3 sets of 10 reps @ 20lbs to 4 or 5 sets of 10 @ 35lbs
tricepts extensions went from 20lbs (I know I know) to 5 sets of 10 80lbs
concentration curls went from 20lbs to 40lbs (I'm ready to add 5lbs this week)
I keep my reps to 10 unless I have cut the weight in half. In those cases, I double the reps or do burnouts
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#6737899 - 04/17/17 07:49 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
txtrophy85 Online   content
THF Celebrity

Registered: 08/12/05
Posts: 22607
what do you mean by improvements?

did you take any before measurements?
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#6737912 - 04/17/17 08:00 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
scalebuster Online   content
Veteran Tracker

Registered: 11/25/10
Posts: 2384
There is a magic formula. Do a cycle of Anadrol 50. It'll get you past that wall and give you a whole new attitude.

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#6737953 - 04/17/17 08:50 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
A.B. Offline
Obi-Wan Kenobi

Registered: 12/24/05
Posts: 11953
Loc: Cass County, TX
When my boys would peak, we would add negatives for two weeks. Making sure to vary the width of our grips.

Put 50-75 lbs above your max and fight it on the way down for 5-7 seconds.


Don't worry, everyone finds a plateau. Negatives and rest will push you through.
_________________________
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#6737980 - 04/17/17 09:18 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
Hancock Online   content
THF Trophy Hunter

Registered: 01/30/14
Posts: 6228
Loc: Fort Spunky, TX
Originally Posted By: Chickenman
Thanks for the suggestions so far.



Interesting. I downloaded the matrix. I'll try to fit it in.


Avoid the red and blue pills

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#6738171 - 04/18/17 07:30 AM Re: weight lifting upper body muscle growth - in a rut [Re: scalebuster]
DPirates80 Offline
Pro Tracker

Registered: 10/17/16
Posts: 1104
Originally Posted By: scalebuster
There is a magic formula. Do a cycle of Anadrol 50. It'll get you past that wall and give you a whole new attitude.
If you're going to do a steroid, please be careful with oral steroids like this. Stick to a short cycle. Injectables are better for longer cycles.

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#6738291 - 04/18/17 09:37 AM Re: weight lifting upper body muscle growth - in a rut [Re: scalebuster]
BOBO the Clown Online   content
decoy

Registered: 04/19/07
Posts: 42164
Loc: Metroplex
Originally Posted By: scalebuster
There is a magic formula. Do a cycle of Anadrol 50. It'll get you past that wall and give you a whole new attitude.


Tell your kidneys bye bye

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#6738327 - 04/18/17 10:03 AM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
titan2232 Offline
Extreme Tracker

Registered: 12/29/14
Posts: 3638
Loc: Conroe, TX
Change up your workout, but stay with the heavier weights.

Maybe incorporate a Smith machine if you can come across a cheap one.


I personally believe anything past 5 reps (when trying to gain strength and size) is a waste. Certain things like calves have to take an absolute beating to get bigger.


Bench: 8 sets of 3 reps, 1 set of 2 reps, and finish with 1 rep (all max weight)

Heavy tricep rope pressdowns was my go-to for size
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#6738952 - 04/18/17 06:37 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
DocHorton Online   content
Extreme Tracker

Registered: 12/06/10
Posts: 4041
Loc: DFW
Everything I read says diet is 70-80% of your gains. You have to have a caloric surplus to build muscle, and you have to get over 200 grams of protein for your weight. Once you get to a certain point you aren't gonna get stronger unless you get bigger.

I hit 200 grams protein pretty easily.....
Wake up--double scoop protein shake (50-60 grams)
Mid morning--Protein bar (20 grams)
Lunch--Turkey or Ham sandwhich, two eggs, yogurt, vegetables (30-40 grams)
Mid afternoon--Single scoop protein shake (30 grams)
Dinner--30-40 grams
After workout--double scoop protein shake (50-60 grams)

Total 210-240 grams of protein per day. You just gotta drink it.


As far as getting stronger what others posted is true....switch up routines, reps per set, even the order of your workouts. I try to hit each body part every 4-5 days, and every workout is different.

Do some searches on Bodybuilding.com....lots of good articles and info on that site.

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#6739096 - 04/18/17 09:13 PM Re: weight lifting upper body muscle growth - in a rut [Re: Chickenman]
KWood_TSU Offline
THF Trophy Hunter

Registered: 12/05/06
Posts: 6662
Loc: College Station/Bryan
Check out Jim stoppani. Awesome workouts and advice. He has a lot of different workouts that you can get access too. Some are shreds, some are mass gains.

You need to do low reps, high weight. Gotta eat big to get big.
Cottage cheese and Greek yogurt are good for protein that is not meat.

And body change is a really slow process unfortunately. And change is good to shock the muscles. Throw some front squats, reverse grip bench press, etc in.
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