How do you build muscle when you are a problematic gainer? During week four, March 01, 2020, I started thinking about the problematic gainers of my muscle gain journey. I did not have a great week, according to my Saturday measurements. As a result, I overreacted with squats by trying to lift an additional 10 pounds.
But I also performed poorly on my bench press and shoulder press, and I did not overreach on them.
I may have reached a plateau, which will happen because I lift my ceiling each week and am 52 years old. However, my Tuesday and Thursday workouts did not show that I had reached a plateau and that my measurements would disappoint on Saturday.
That’s why I discussed building muscle for difficult gainers. Also, I reduced my calories and carbohydrates, contributing to my low energy levels and performance.
As a result, I will not panic or do an overhaul for one week. Subsequently, I will adjust my diet, sleep, and activities for week five.
How to use measurement when you are a problematic muscle gainer
Measurements equal results and are used to set goals. This week I took measurements of my weight (183.6 lbs), Shoulders (51 in), Chest (42 in), Waist (36 in), Hips (40.5 in), and Arms (15.5 in). I took my waist measurements from my belly button since my goal is to build muscle and keep belly fat down. Tracking measurements, besides weight, helps me to see how to build muscle when it is challenging to gain,
The goal is to build muscle, not store fat, which can lead to weight gain. I ate around 200 grams of protein on my diet daily, less than 100 calories of carbs, and about 1800 calories each day. I intend to cut sugar below 10 grams next week and maintain calories to create a slight calorie surplus.
Demographics: Age 52, Height 5-5, Weight 180 lbs
Tuesday’s Workout:
| Lift and Weight | Sets and Reps |
| Deadlift 380 | 8,6,4 |
| Bench Press 290 | 7,4,3 |
| Barbell, Squat 325. | 8,6,4 |
| Incline Bench 240 | 8,6,4 |
| Shoulder Press 170 | 8,6,4 |
| Machine Row 240 | 8,6,4 |
Thursday’s Workout:
| Lift and Weight | Sets and Reps |
| Pushups | 78, 22, 23 |
| Hanging Leg Raise | 45, 20, 20 |
| Dips | 27 12,9 |
| Pull Up | 12,8,4 |
| Bicep Curl 70 | 10,10,10 |
| Leg Raise 260 | 10,10,7 |
| Hamstring Curl 130 | 10,8,4 |
Saturday’s Measurements:
| Lift and Weight | Sets and Reps |
| Deadlift 425 | 6 |
| Bench Press 305 | 5 |
| Barbell Squat 350, | 2 |
| Shoulder Press 200 | 3 |
| Machine Row 255. | 6 |
In conclusion, how to make adjustments when you are a problematic muscle gainer
After Saturday’s disappointments with the squats and shoulder press, adjustments must be made. I will incorporate a change plan for how to build muscle when you are a problematic gainer. The first change is my diet. I will eat carbohydrates before lifting. I do not want to increase carbs across the board unless my lifts continue to suffer. The second change is sleep. I intend to track sleep every day next week to get a minimum of 8 hours of sleep.
The third change is to stretch and use a foam roller. The fourth change is to perform 5 minutes of sprints on off days. Finally, I don’t want to overact because it is only one week, and plateaus are normal for weightlifting. Also, I will increase my deadlift and bench press by five pounds.
I will also stay at my current squat and shoulder press lifts. The goal is to lift an additional 5 pounds each week, measure the results, sleep 8 hours a night, eat a surplus in calories and protein, assess my findings and make adjustments based on the results.Â
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