What am I doing wrong?

[MikeDefiglia]

I'm new to this site and trying to get some useful feedback.

I have been lifting for about 5 years I am 5'8" 170 lbs about 15%bf
I've been stuck at this pleateau for a couple of years now.

My typical routine is - Chest/Shoulders/Tris
                            - Squats/Leg Press/Calves
                            - Deadlifts/Back/Bis   with one day of rest between each.  I get plenty of sleep, watch my alchohol cunsumption, and take in about 150-200 grams of protien per day.

Besides taking steroids, what can I do to make some real gains, I'm dedicated enough to work hard, but it just seems like I'm stuck.

[sarcasm]

how do you mean that you've plateaud? bodyweight? poundages? how old are you? what exercises do you do for each bodypart? what rep scheme? there's a lot of variables but increasing your food intake usually helps.

[candidate2025]

dedicate a full day to each one:  shoulders,  legs,  chest,  back,  arms.

[benchthis]

eat more food     

[haider]

stuck at a plateau for a couple of yrs? HTF did you manage that? Are you sure you're putting effort in the gym?

[AVBG]

dedicate a full day to each one:  shoulders,  legs,  chest,  back,  arms.

thats great advice 

[MikeDefiglia]

-Chest I do flat Bench, inclines, and flies
-Shoulder I do military presses and side latteral raises
-Tris I do pushdowns and dips
-Legs I do Squats, Leg Press, extentions, curls, and calf raises
-Back I do Lat pulldowns, pull ups, rows, deadlifts and shrugs
-Biceps i do hammer curls, straight bar curls, and preachers
I do 3-5 sets on each excersise
I alternate weeks, one week I do high reps 10-12
and the next I do more powerlitfing style 4-6 reps
Also I eat a shitload but my gut gets realy bloated.

[Puller]

Try doing a Bill Starr 5x5 routine. It's not the most ideal for bodybuilding but if you're looking for some real strenght gains it will def. help you break that barrier.

[smaul]

I was stuck at a plateau so decided to do some running and at least burn some fat and look better.  Since I've started doing 25-30 minutes three times a week I have actually put on weight and lost fat!  I've put on about 5 pounds in two months and I'd been stuck on a plateau for about a year prior to that, try it, might work for you.

Supposedly relatively short cardio sessions cause your body to release more test and other beneficial hormones.

[Cavalier22]

Switch up your routine man. I was doing the same thing for a couple of years than went to hittin everything not as hard but twice a week and my body responded.

[Jr. Yates]

Switch up your routine man. I was doing the same thing for a couple of years than went to hittin everything not as hard but twice a week and my body responded.

twice a week worked for me as well.

[blondmusclhunk]

Dont do more than 3 sets each excercise for bis though.  Youll over train if you do 5 sets and 3 excercises.

[Old_Rooster]

I'm new to this site and trying to get some useful feedback.

I have been lifting for about 5 years I am 5'8" 170 lbs about 15%bf
I've been stuck at this pleateau for a couple of years now.

My typical routine is - Chest/Shoulders/Tris
                            - Squats/Leg Press/Calves
                            - Deadlifts/Back/Bis   with one day of rest between each.  I get plenty of sleep, watch my alchohol cunsumption, and take in about 150-200 grams of protien per day.

Besides taking steroids, what can I do to make some real gains, I'm dedicated enough to work hard, but it just seems like I'm stuck.

Quit trying to grow and stay lean.  eat some carbs like no tomorrow, put on a little gut, lift heavier, grow.   really the only way, all that adding lean muscle is bunk.  why take 4 years to do what you can in 1?  eat, grow, sculpt yourself later.

[Old_Rooster]

Guys, the lifting part is 5 to 10% of it.   the nutrition and rest is 90%

You spend one hour in the gym, 23 out of the gym.

The answer here is more calories, in my opinion.

[Jr. Yates]

Quit trying to grow and stay lean.  eat some carbs like no tomorrow, put on a little gut, lift heavier, grow.   really the only way, all that adding lean muscle is bunk.  why take 4 years to do what you can in 1?  eat, grow, sculpt yourself later.

I agree with this, you can't be afraid to bulk a little if your goal is to be big....if it isn't then just train to stay in shape.

[Old_Rooster]

me about 3 years ago....

some may know me from other boards, i am the tab man!  ha

[Jr. Yates]

whoa man looking pretty good there.

[Old_Rooster]

whoa man looking pretty good there.

That was age 45....

[sinbad]

That was age 45....

Looks like you were working out alot heavier at that point? What happend in the last 3 yrs? You look great there for any age.

[Old_Rooster]

Looks like you were working out alot heavier at that point? What happend in the last 3 yrs? You look great there for any age.

a bad marriage, trying to love 4 stepkids after never having kids my entire life, a wife that was an alcoholic and coke addict, neither i knew til after we married.   lost my interest in life, began popping pain pills, become a twice a week work out guy.

fuck it, i'm back now.  she drug me down long enough.

[Jr. Yates]

a bad marriage, trying to love 4 stepkids after never having kids my entire life, a wife that was an alcoholic and coke addict, neither i knew til after we married.   lost my interest in life, began popping pain pills, become a twice a week work out guy.

f**k it, i'm back now.  she drug me down long enough.

you guys can check out rooster's story in the gear forum under the sticky thread "how to get off pain killers".  Im glad to hear you've turned your life around rooster!

[Old_Rooster]

you guys can check out rooster's story in the gear forum under the sticky thread "how to get off pain killers".  Im glad to hear you've turned your life around rooster!

Really not that hard when motivated.   seems to me years of dedicating myself to diet like heck for a contest also gives me the same will to quit that crap cold turkey.

[Jr. Yates]

Really not that hard when motivated.   seems to me years of dedicating myself to diet like heck for a contest also gives me the same will to quit that crap cold turkey.

yup bbing makes you strong all around.

[sinbad]

a bad marriage, trying to love 4 stepkids after never having kids my entire life, a wife that was an alcoholic and coke addict, neither i knew til after we married.   lost my interest in life, began popping pain pills, become a twice a week work out guy.

f**k it, i'm back now.  she drug me down long enough.

I have also been to the DARK Side(addiction) and Welcome back!!