il_duce
Master Don Juan
Hey all, I started a bulking routine about 4 months ago at 6'0" 163 lbs., and about 6 weeks ago I reached 175. So far, so good. But since I hit 175 I am stuck. With the exception of my legs, I can't seem to up the weight on any of my exercises, and I can't gain a single pound. I've switched up the order of my exercises to no avail. I've added in a couple days of rest. I've been drinking a lot more water than usual. None of this is helping, so I'm guessing I might be overtraining a bit? Here are my main symptoms:
-Haven't gained any weight for 6 weeks
-Can't increase my lifts
-Feeling weak/fatigued during workouts
-It's harder to eat enough calories for some reason, like my stomach gets full way too quickly
Here's my current routine, I lift heavy and go from 6 reps to failure on each set(which makes it roughly 5-8 reps per set depending on the exercise):
day 1 legs:
2x6 leg press
2x6 leg curl
2x6 leg extension
2x6 calf raises
day 2 chest:
3x6 dip
2x6 pec flys
3x6 bench press
day 3 back:
3x6 pullup
3x6 seated cable row
2x6 narrow grip cable pulldown
rest
day 4 shoulders:
3x6 arnold press
3x6 lateral raise
3x6 shrugs
day 5 abs/core:
3x6 weighted crunches
2x6 reverse crunches
3x6 stiff-leg deadlifts
day 6 arms:
2x6 db curl
2x6 bb curl
3x6 skullcrushers
rest
So I know that I'm probably going to have to drop some exercises or sets and combine some of the days so I can get more rest and recovery for my muscles.
Does anyone have any suggestions for what exercises I should drop or what changes I can make to condense my program so I can get in some more rest time? And maybe suggestions for recovering from my current overtrained state?
Thanks
-Haven't gained any weight for 6 weeks
-Can't increase my lifts
-Feeling weak/fatigued during workouts
-It's harder to eat enough calories for some reason, like my stomach gets full way too quickly
Here's my current routine, I lift heavy and go from 6 reps to failure on each set(which makes it roughly 5-8 reps per set depending on the exercise):
day 1 legs:
2x6 leg press
2x6 leg curl
2x6 leg extension
2x6 calf raises
day 2 chest:
3x6 dip
2x6 pec flys
3x6 bench press
day 3 back:
3x6 pullup
3x6 seated cable row
2x6 narrow grip cable pulldown
rest
day 4 shoulders:
3x6 arnold press
3x6 lateral raise
3x6 shrugs
day 5 abs/core:
3x6 weighted crunches
2x6 reverse crunches
3x6 stiff-leg deadlifts
day 6 arms:
2x6 db curl
2x6 bb curl
3x6 skullcrushers
rest
So I know that I'm probably going to have to drop some exercises or sets and combine some of the days so I can get more rest and recovery for my muscles.
Does anyone have any suggestions for what exercises I should drop or what changes I can make to condense my program so I can get in some more rest time? And maybe suggestions for recovering from my current overtrained state?
Thanks