poor muscle gains

[AcegMan]

lately my gains have not been good. I hardly get a pump anymore, I am usually doing 3-4 sets of 10, 8, 6 and ill throw a superset in there a couple times. I was wondering if i should do like 4 sets of 15-20 reps for a while give my muscles a break? Im only taking some allmax quickmass cuz i wanted to gain another 5 pounds, hopefully.
my eating habits are decent.
for breakfast ill have some flax cereal with a banna
snack ill back some veggies for work
lunch chicken and rice
snack ill have a protien shake
and dinner it various, usually try to have some meat product in there. again with rice and veggies

I weight 190 right now, used to weight around 200 on shotgun.. would like to stay clear of supps like that tho. might go back on creatine that worked well. my strength is still there, my size has gone down tho with the weight loss.

[Delt King]

Well you can't get bigger unless you eat bigger! Your calories are too low and your protein is too low and not timed properly for optimal protein synthesis as you're catabolic most of the day. Instead of trying to find the best supplement, you'll need to put your time towards planning meals. Lots of info on this site, take some time to put together something and post it up and you'll get plenty of critique on your meals.

[AcegMan]

I agree with you. Kind of hard with my work schedule...
plus lately I have had no appetite at all.. forcing myself to eat, and sometimes gagging when I do it, not fun...

[PdH]

You don't have the nutritional support necessary for good muscle growth. Search for bulking diets in the nutrition section. If you want to grow you're going to have to eat properly.

[kloan]

Well you can't get bigger unless you eat bigger! Your calories are too low and your protein is too low and not timed properly for optimal protein synthesis as you're catabolic most of the day. Instead of trying to find the best supplement, you'll need to put your time towards planning meals. Lots of info on this site, take some time to put together something and post it up and you'll get plenty of critique on your meals.


You don't have the nutritional support necessary for good muscle growth. Search for bulking diets in the nutrition section. If you want to grow you're going to have to eat properly.

Agreed. Diet is extremely important. First thing to look at when gains slow.

[gregdoucette]

I like how u assume that 4 sets of 15-20 for a muscle is considerwed taking a break. I vote take a break from doing 10 8 and 6 reps. I train lighter then that other then leading up to a powerlifting competition. My last 3 bench workouts my heavy set was between 14 and 25 reps. Its alot harder to do a set of 15 to failure then 6 and I guarentee ur alot more likely to get a good pump.

[Jazzy]

Well you can't get bigger unless you eat bigger! Your calories are too low and your protein is too low and not timed properly for optimal protein synthesis as you're catabolic most of the day. Instead of trying to find the best supplement, you'll need to put your time towards planning meals. Lots of info on this site, take some time to put together something and post it up and you'll get plenty of critique on your meals.

I'm agree with you! there a couple of things missing in you meal plan!

The nutrition is 70% of your results, supplements won't replace whole dense food!..so, improve your nutritional intake!;-)