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How to Build Muscle When You Are a Difficult Gainer | Muscle Gains Week Four

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How do you build muscle when you are a difficult gainer? During week four, March 01, 2020, of my muscle gain journey I started thinking about difficult gainers. I did not have a great week according to my Saturday measurements. I did overreact with squats by trying to lift an additional 10 pounds. But my bench press and shoulder press was weak also, and I did not overreach on them. Many readers also read how to use your diet to build muscle | muscle gains week 3.

I may have reached a plateau, which will happen because I am lifting at my ceiling each week, and I am 52 years old. My Tuesday and Thursday workouts did not indicate that I had reached a plateau and that my measurements would be disappointing on Saturday.

That’s why I discussed building muscle for difficult gainers. Also, I reduced my calories and carbohydrates, which could have contributed to my low energy levels and performance. As a result, I am not going to panic or do an overhaul for one week. Subsequently, I will make a few adjustments to my diet, sleep, and activities for week five.

How to use measurement when you are a difficult 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). My waist measurements were taken from my belly button since my goal is to build muscle and keep belly fat down. Tracking measurements, in addition to weight, helps me to see how to you build muscle when it is difficult to gain,

The goal is to build muscle, not store fat, which both can lead to weight gain. On my diet, I ate around 200 grams of protein each day, less than 100 calories of carbs each day, and about 1800 calories each day. I intend to cut sugar below 10 grams next week and maintain calories to create a small 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 difficult muscle gainer

After Saturday disappointments with the squats and shoulder press, adjustments need to be made. I begin to incorporate an adjustment plan for how to build muscle when you are a difficult gainer.  The first adjustment is my diet. Carbohydrates will be eating before lifting. I do not want to increase carbs across the board unless my lifts continue to suffer. The second adjustment is sleep. I intend to track sleep every day next week to get a minimum of 8 hours of sleep.

The third adjustment is to stretch and use a foam roller. The fourth adjustment 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 a normal process in weightlifting. Also, I will increase my deadlift and bench press by five pounds.

I will also stay at my current lifts at the squat and shoulder press. 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 upon the results. Check out: how to overcome a plate while bodybuilding | muscle gains week 5.