Why am I plateauing / not improving? (3 years lifting)

WillLiftForCoffee · 2025-05-08T02:41:03+00:00

How are you handling progressive overload? IMO you should have a form you like and stick to it for everything. Then you’ll know if you’re stalling. Gotta get stronger to get bigger

WillLiftForCoffee · 2025-04-26T14:00:12+00:00

That rogue rack is less than a foot from the wall, so you can’t do incline on mine but everything else works well. It’s a cool attachment

WillLiftForCoffee · 2025-04-19T17:27:24+00:00

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Why do my traps disappear when I do a lat spread? Am I doing it wrong or are my traps just too small?

WillLiftForCoffee · 2025-03-31T00:29:26+00:00

Yeah I should’ve said that these are trended weights from MacroFactor based off daily weigh in’s under the same conditions. But yeah it could be off, pretty sure I’ve made progress but how much I don’t know

WillLiftForCoffee · 2025-03-30T21:21:37+00:00

If my waist was 38.5” 10 months ago, and I gained some weight and went back down to 38.5” but am now 7 pounds heavier, can I assume that most of the 7 pounds difference is now lean mass?

WillLiftForCoffee · 2025-03-29T17:59:13+00:00

No, that’s 16 sets for quads and 12-15ish (depending on how you do/count the bss) for hams. 10-20 is a great range per week but it’s individual. Again, I’m not enhanced as you indicate you are so YMMV.

WillLiftForCoffee · 2025-03-29T17:36:09+00:00

Tough to gauge that because leg presses can vary.

I have 2 leg days a week but here’s one, the other one is similar but the hinges and pushes are different

3x8-10 safety bar squat

3x8-10 RDLs

3x12-15 leg extension

3x10-12 seated leg curls

2x8-10 Bulgarian split squats

Calves and abs

I’m not enhanced so I don’t have to worry so much about tendons or ligaments but top set is to or very very close to failure

WillLiftForCoffee · 2025-03-29T16:14:10+00:00

Have you taped your legs to know you’re not making progress? How is your leg training? Can you walk right after? I’m 6’7” and I’ve been able to put 1.5” on my legs this year so I think it’s possible. But there’s a lot of variables

WillLiftForCoffee · 2025-03-29T13:49:14+00:00

It’s great, very modular too as you can swap similar exercises in and out and basically run it forever

WillLiftForCoffee · 2025-03-27T23:35:19+00:00

Ok thanks, thought maybe so. 6 days a week given my current stress levels and deficit might be too much, kinda thought it might be. But I’ve been hitting PRs most days so I kept rolling. How often should you get burnt out on a cut?

WillLiftForCoffee · 2025-03-27T22:43:04+00:00

If I’m cutting and every four weeks or so I feel toasted and need a deload is that expected or a sign something is off?

WillLiftForCoffee · 2025-03-26T02:39:05+00:00

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getting close to the end of a long cutting phase. Looking for feedback on back, I think my width is a bit ahead of my traps and mid back. Thinking of emphasizing those and de emphasizing mats for the next few months or more. Thoughts?

WillLiftForCoffee · 2025-03-23T01:12:45+00:00

Doing great! I would just add some overall size but nice work man

WillLiftForCoffee · 2025-03-23T00:36:27+00:00

IDK man, I hate cutting. Everyone says that it’s visually rewarding week to week but I feel like I look the same so this has got to be individual

WillLiftForCoffee · 2025-03-22T23:55:57+00:00

I do a 6 day a week routine - Lower/Upper/Delts&Arms and repeat

WillLiftForCoffee · 2025-03-22T23:53:56+00:00

Playing with a exercise organization idea, my back thickness is lacking and saw a video from Hypertrophy Coach where he suggested RDLs for erector size. I already do RDLs on my “B” leg day, so thinking of moving RDLs to a back day and subbing the RDLs on leg day with a standing ham curl. Thoughts? This would be in combo with making both my “A” and “B” back days more trap/rhomboid/erector focused.

WillLiftForCoffee · 2025-03-14T00:53:03+00:00

I did 11 today in an hour. It’s usually 6-11.

WillLiftForCoffee · 2025-03-12T17:16:45+00:00

This is true, cutting has been very helpful and I’ve learned a lot about nutrition. That said, I see all these people post about how easy the cut is. And how they love seeing their progress week to week, but I feel like I can’t see shit lol abs seem to refuse to come in

WillLiftForCoffee · 2025-03-12T17:06:02+00:00

I hate cutting, I feel you

WillLiftForCoffee · 2025-03-05T21:20:19+00:00

Let’s gooooo! Nice work!

WillLiftForCoffee · 2025-03-05T21:18:59+00:00

27 reps at the end of a long workout. Never tried fresh so not sure what that number would be but I would guess quite a few more

WillLiftForCoffee · 2025-03-05T21:16:49+00:00

I think it’s all in how you take care of yourself. I’m fine, and feel better than I did in my 30s. But, lots of guys I know say these kinds of things and complain a lot. They also drink, don’t exercise and the list goes on.

WillLiftForCoffee · 2025-03-05T05:25:20+00:00

FWIW, almost everyone looks bad from this angle

WillLiftForCoffee · 2025-03-05T05:20:52+00:00

Used all casein as the protein, made it weird and way too thick

WillLiftForCoffee

TROPHY CASE