1lb muscle gain in a ~year on SS, need new program.
 

I've been able to stay at the same weight for a year of Rippetoe SS, I had consistency (3x a week) and ate a lot. I'm thinking of doing a new program. I'm currently 6"3, 18 years old, and weigh 179.

Obviously SS isn't stimulating my muscles.

Two programs I'm considering trying;

Day 1

This session focuses on hypertrophy with each set being taken one rep away from failure. It allows the metabolic system to be stimulated without causing any undue stress to the nervous system.

Day 2

This session acts as an active recovery day. The load is light enough not to cause fatigue but high enough to stimulate blood flow to the muscles to aid in recovery.

Day 3

This is the heavy day. This session focuses on stimulating the high threshold fibers involved with maximal strength as well as working on improving the efficiency of the neuromuscular system.





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Or, program 2;

Day 1, Chest, Arms[forearms too]. .abs
Day 2, Legs .abs
Day 3, Back, Delts .calves
Day 4, Off.



Day 1.----

Chest, Arms, & Calves.
[pyramid increase weight each set]

Chest.
Bench Press 4 sets 10,8,6,6 reps. (replace with dumbell because of longer arms.)
Incline DB Press 3 Sets 8,6,6 reps.
Flyes 2-3 sets 6-10 reps.
DB Pull-pvers 2 sets 10-12 reps.

Triceps.
Close-Grip Bench 3 sets 10,8,6 reps
Decline Tricep Ext. 3 sets 8,6,6 reps
Dips 2 sets 6-8 reps.

Biceps.
Barbell Curls 3 sets 10,8,6 reps
Incline Curls 2 sets 8, 6 reps

Calves.
Seated Calf Raises 4 sets 15, 12, 10, 10 reps.




DAY 2. ----

Abs & Legs

Abs.
Incline Sit-ups 2-3 sets Max Reps
Incline Knee Raises 2-3 sets Max Reps

Legs.
Leg Extensions 2-3 sets 10-15 reps
Squats 5 sets 12,10,8,6,6 reps [last two sets = maximum weight]
Leg Press 3-4 sets 12,10,8 reps
Leg Curls 3 sets 10,8,6 reps
Stiff-legged Deadlifts 3 sets 10, 8, 6 reps

Day 3. Rest Day---

Day 4. ----
Shoulders, Back, Calves

Shoulders.
Military Press 4 sets 10,8,6,6 reps
Side Laterals 3 sets 10,8,6 reps
Bent-over Laterals 3 sets 10,8,6 reps
Barbell Shrugs 4 sets 10,8,6,6 reps

Back.
Wide-Grip Chins 3 sets 10,8,6 reps
Barbell Rows 4 sets 10,8,6,6 reps
Deadlifts 3 sets 10,8,6 reps

Forearms.
Wrist curls 2-3 sets 10-12 reps

Calves
Donkey Calf Raises 4 sets 15-30 reps.

Damn, no edit?

The Program

Day 1

Sets: 2 per exercise

Reps: 8

Load: 75% of 1RM

Rest: 2-3 minutes

Exercises

Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press

Day 2
Rest

Day 3

Sets: 2 per exercise

Reps: 15

Exercises

Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press

Load: 55% of 1RM

Rest: 60 seconds

Day 4
Rest

Day 5

Sets: 2 per exercise

Reps: 3

Load: 90% of 1RM

Rest: 4-5 minutes Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press


-----------------

That's the first routine. I'm concerned about how everything is on the same day. That screams plateau and overtraining to me.

I'm so motivated to work guys I just don't know what to read or what to do, I'm not asking you to spoonfeed me as I've been trying to assemble a good plan for a lonnngg time, I'm just a hardcore ectomorph.

what was your diet like? maybe give us a daily breakdown...

80% stick to this; [usually how a week goes for me. weekends it's harder because I sleep in till 10:30 sometimes, I can stop doing that though if you think it will increase my gains somehow]

Breakfast 6am, 3-4 eggs, 2 pieces of wheat toast, small glass of OJ, big 1 glass of water, 1 cup of oatmeal.

Meal 2 9:30am usually a PBJ sandwhich (if I'm at school) or I bring with me 1 scoop of whey mixed with flax oil(slower digestion), and almonds water water water

Meal 3 1pm a chicken breast + brown rice, broccoli and spinach leaves. water water

Meal 4 2:30pmish 1 scoop of 100% Optimum Nutrtion whey + water .. then I hit the gym at 2:45.

Meal 5 4pm post workout glycogen restore.. consists of a glass of OJ, a banana, and another scoop of whey.

meal 6. dinner. 5:30 pm, chicken breast[somteimes salmon or steak instead], broccoli, brown rice.

I also take cod liver oil, liver tablets, and a multi-vitamin daily.

Like I said sometimes I don't stick to this, but I'm serious it's like 80%. What else could I be eating, what's listed above is like all I eat. I can eat much more if need be. I don't do the caloric daily intake calculation, maybe I'm deficit?

I was also thinking about trying this;

this

But doesn't that program seem ridiculous? I mean the " pick one exercise below " thing is retarded, every exercise available to pick works different muscles!!! Sigh, I just need a good program here guys. =/ Thanks a ton for your help, if you can recommend any good thread reads or articles on tnation / bb.com / whatever just lemme know!

Oh and here are my stats...

Squat: 205 1-3RM

Bench: 120 1-4RM

Deadlift: 1-2RM 235. [might be able to do more, not sure this was at the end of my set I was fatigued as hell]

were you adding weight every week to your lifts? seems kinda weird only being able to bench 120 after a year.

definitely count your calories man...it's the only way to tell if you have a deficit or not...and check out all the stickies in the nutrtion forming and training forum here...i believe there is a calculator for caloric intake in the "how to bulk" sticky...which will help you out...

Wait, can you give us more info on what happend during the SS.

You said you were on it an entire year yet didn't gain weight. Are you saying you didn't get any stronger? Is your maximums for you major three (or four) significantly higher? Did you stay on it an entire year with no progression in load?

SS is a strength program. There is a good mix of strength and mass for most beginners since strength and mass are intimantly related but primary strength gains can be mostly neural improvements. If you actually got stronger, at least for a while, then it 'stimulated your muscles' it's just that there are different ways to stimulate the muscular system, or there are different adapations. But for someone to do it a year and not gain any mass at all, that is highly unusual.

Do you know if there were changes in body composition? Did you trade fat for muscle?

Any and all info might help. And even if it doesn't help you it can help the advise givers add to their store of observations and experience so we can give better advice. I'd appreciate it if you'd take the time to give us a rundown and answer the questions I put forth, and whatever else someone might think of. Call it a give and take :) I know from past experience that you are good about doing this.

Obviously diet is important and Pity has that covered. But you gotta think that the program is very telling as you go along in terms of diet. For instance, if you simply weren't eating enough you would fail to make consistent progress...to say nothing of gaing fat or any of that.

I remember you reported it was going good once or twice. But also that you were concerned about not gaining any fat..which perhaps could be telling in terms of dietary habits. Also you had some knee problems?

after i had the flu and got back on my regular diet....i put on 3 pounds minimum last week with SS...it's just hard to believe after a year not gaining anything...something must have been wrong :)

usually the only way i don't progress is if i don't get enough calories...

it looks like your diet is really clean and healthy...just maybe need to eat more :)

The knee thing went away thank God, umm well I guess I'm stronger now. A bit. But barely I mean tonight I squatted 225 1RM. Woo =] I deadlifted 275 too, biggest lifts I ever did. Maybe I wasn't pushing myself?

Did you plan your progression? Did you add wieght to the bar every week? If so, there is no way possible you would only have gained one lb in 12 months time.

Also, next time you go for more then 3 months without seeing significant improvements in either strength, or mass, look to change something. dont wait till you've wasted 12 full months to tweak your program/diet ect.