As you can assume from the title my strength and muscle gains have seemingly slowed down to a snails pace (at least in comparison to what they were a couple weeks ago).
After a month of trial and error I realised that I was best able to make gains when I did 3 sets of 8 reps per exercise, and split my workout into two (sometimes three) upper body days and two lower body days (this would include abs and sometimes I'd do arms on these days instead of the upper body days as I'm lucky enough to never really get any serious DOMs). During the second month my lifts were going up pretty significantly, for example, my bench press went up from 50kg to 60kg and my leg press went from 150kg to 175kg. I was able to add weight to the bar pretty much every time I went to the gym (even if it was for only one or two of my sets).
Over the last two months I've put on 2-3 kilograms (weight fluctuates so much and I haven't tried recording weekly averages) and it seems to be continuing to rise, however over the last couple of weeks my gains have really begun to slow down so much so that sometimes I can't even add anymore weight to the bar or push out any extra reps. In some cases I've even had to go lighter or do less reps than I was capable of before.
Basically I'm not entirely sure what to do, I didn't think I'd hit a plateau this early and I only started my new upper/lower routine a month ago so I wouldn't have thought I'd need to change it already, plus I'm still gaining weight so I'm not sure if I need to increase my calories by any significant amount. What should I do?
FYI: I'm 19, 5ft6, 66kg-67kg and I've been lean bulking so I currently eat around 2250 calories a day.
Also as a side note, does it take longer to add weight/reps to shoulder exercises? I'm asking as my strength gains have been minimal in that department when compared to other muscle groups.
After a month of trial and error I realised that I was best able to make gains when I did 3 sets of 8 reps per exercise, and split my workout into two (sometimes three) upper body days and two lower body days (this would include abs and sometimes I'd do arms on these days instead of the upper body days as I'm lucky enough to never really get any serious DOMs). During the second month my lifts were going up pretty significantly, for example, my bench press went up from 50kg to 60kg and my leg press went from 150kg to 175kg. I was able to add weight to the bar pretty much every time I went to the gym (even if it was for only one or two of my sets).
Over the last two months I've put on 2-3 kilograms (weight fluctuates so much and I haven't tried recording weekly averages) and it seems to be continuing to rise, however over the last couple of weeks my gains have really begun to slow down so much so that sometimes I can't even add anymore weight to the bar or push out any extra reps. In some cases I've even had to go lighter or do less reps than I was capable of before.
Basically I'm not entirely sure what to do, I didn't think I'd hit a plateau this early and I only started my new upper/lower routine a month ago so I wouldn't have thought I'd need to change it already, plus I'm still gaining weight so I'm not sure if I need to increase my calories by any significant amount. What should I do?
FYI: I'm 19, 5ft6, 66kg-67kg and I've been lean bulking so I currently eat around 2250 calories a day.
Also as a side note, does it take longer to add weight/reps to shoulder exercises? I'm asking as my strength gains have been minimal in that department when compared to other muscle groups.
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2GghIMg
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