Lifts not going up

HungryasFuark

In my last bulk i was gaining muscle steadily but my lifts stayed the same it increased in the first 3 month then it stalled ..is this ok or what ? i have friends less muscular than me and they can lift much heavier ?

steve_mfp

Larger muscles do not necessarily mean stronger muscles.

What type of lifting program are you on?

It sounds like you are doing more hypertrophy type work and not strength...which is fine. You need both. A certain size muscle will reach a limit to its strength. If you have bulked nicely, i would switch your focus to strength training primarily.

ElliottTN

How much of a surplus were you running and what did your macros look like? What did your routine look like and do you did you take any time for deload weeks?

Your lifts should definitely be going up unless something is out of whack with your routine or diet.

HungryasFuark

How much of a surplus were you running and what did your macros look like? What did your routine look like and do you did you take any time for deload weeks?

Your lifts should definitely be going up unless something is out of whack with your routine or diet.

300 - 500 when clean ..about 1000 on dirty days lol macros made sure i get 150 grams protein the rest just ate to reach my daily limit ..4 day split.. Sunday /Chest&Bi abs Monday/ Shoulders& tri Tues/off Wed/ Back&abs Thurs/Legs Friday/ Cardio .. i did 20 min cardio on lifting days.. after lifting .

4 - 5 ex per muscle ..4 sets 6 - 8 reps on compounds , isolation 8 - 10

My lifts increased alot in the first 3 month then it stalled ...i have a friend that weights about 82 kilograms at 185 cm 6 -7 % bf he has the same issue he is ripped but cant lift heavy.... i started with a 50 k bench press stalled at 80 - 85 kg 6 -8 reps , deads started at 80 kg stalled at 100 kg 6 - 8 , shoulder press started at 40 kg stalled at 60 kg 6 - 8, squats didnt do them alot bec of knee injury from rugby started at 60 kg stalled at 100 kg 6 - 8 reps leg press machine 180 stalled 225 kg no more weights on the machine worked with higher reps . now all the previous progress was in the first 3 - 4 months only after that nothing went up .. but my weight was increasing and i was getting more muscular

HungryasFuark

Larger muscles do not necessarily mean stronger muscles.

What type of lifting program are you on?

It sounds like you are doing more hypertrophy type work and not strength...which is fine. You need both. A certain size muscle will reach a limit to its strength. If you have bulked nicely, i would switch your focus to strength training primarily.

im on a 4 day split , doing 4 -5 ex per muscle 4 sets 6-8 rep on compounds 8 - 10 rep on isolation

steve_mfp

I would look into some strength programs.

Most these programs are focused on a major compound lift, Bench, Over-head Press, Squat and Dead lift. Advance lifts get into the power cleans and variants. Normally you are only doing a few work sets plus warm-up sets. Your work sets normally do not go over 5 reps. So you are moving heavy weight very few reps.

Then you will do 1-3 accessory exercises to hit weak points. However, your focus is on those major movements. You want to make sure you push the muscle but do not over-work it.

Some things to take a look at:

Starting Strength by Mark Rippetoe

http://www.amazon.com/gp/product/0982522738/ref=as_li_ss_tl?ie=UTF8&tag=nerdfitn-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0982522738

Good book on exercises and programming.

Strong Lifts - i personally have not done this program but a lot of people recommend it especially if you are new to strength training.

http://stronglifts.com/

I personally use Wendler's 5/3/1. Here is an example of his training program on t-nation. You can also search on that site for more info if you don't want to buy the books...although i highly recommend the program and books.

http://www.t-nation.com/workouts/beyond-531-program-1-1

DeFranco is a notable strength coach, check out his site. Plus his program:

DeFranco's Westside for Skinny *kitten*
Part 1:
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-*kitten*-a-modified-lifting-program-for-qhardgainersq.html
Part 2:
http://www.defrancostraining.com/articles/38-articles/64-westside-for-skinny-*kitten*-part-ii-.html
Part 3:
http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-*kitten*-part3.html

Reg Parks was Arnie's influence for strength training and mine growing up. Here is a template of his that i followed back in HS and college. He championed the 5x5 program.

http://oldschooltrainer.com/reg-parks-beginner-routine/

ElliottTN

At a bit of a loss. AT your age and 1000 cal surplus you shouldn't be having an issue. I don't think I would be doing a split personally as I think you could easily train parts 2x a week without issue due your age and caloric intake with much better results but you still shouldn't be at an absolute stall either way.

Unless someone comes in with some good knowledge then I'd try a deload week or two maybe. Honestly stumped though, sorry.