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Beginner/Intemediate Lifter. How Can I Adjust My Program to Gain Strength?

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  • Beginner/Intemediate Lifter. How Can I Adjust My Program to Gain Strength?

    I've been lifting for about 1 year and I literally haven't gained any strength in the past 6 months, yet I am steadily putting on muscle mass. I'm not quite sure what is wrong. I'm only training 4x a week and eat quite a bit. I am gaining weight, but my strength goes up very very slightly or not at all. My bench hasn't gone up at all in about 2 months. My squat went up 5 lbs in 2 months, my deadlift went up about 10 lbs in 2 months. I eat about 3300 calories a day.

    My stats - 5 ft 8 165 lbs about 12% bodyfat

    Lifts:
    Bench - 165x6-8 or so
    Squat - 205 x 6-8 or so
    Deadlift - 235 x 5 or so

    My routine:

    Monday - Chest/Biceps
    Flat Bench 3x6-8
    Hammer Strength Incline 3x8-12
    Cable Flyes 3x10-15
    Barbell Curl 3x8-12
    Preacher curl 3x8-12

    Tuesday - OFF

    Wednesday - Back/Abs

    Deadlift 1x5 with 2 warmup sets
    Chinups 3x6-8 weighted, I can do about 20 lbs weighted for 6-8 reps
    Hammer Strength Row 2x8-12
    Barbell Row 2x8-12
    Crunches 3x10-15
    Weighted planks 2xfailure

    Thursday: OFF

    Friday: Shoulders/Triceps

    DB Shoulder press 3x8-12
    Lateral Raises 3x8-12
    Lateral Raise machine 2x8-12
    Rear Flyes 3x10-15
    Skullcrushers 3x8-12
    Pushdowns 2x8-12

    Saturday: Legs/Calves

    Squat 3x6-8
    Leg Press 3x8-12
    Leg Extension 2x8-12
    Lying Leg Curl 3x8-12
    Seated leg curl 3x8-12
    Calve raises 3x20-30

    Sunday : OFF


    Literally the only lifts that I've gained on in the past 6 months have been bench, squat, deadlift, chinups, leg press, calve raises, and barbell curls, and skullcrushers. I've kept a log and I've literally gained no weight on any other exericse. My barbell row is a pitiful 95 lbs for 8-12 reps and its been that way for 6 months. In the past 6 months, I've gained about 9 lbs too. Not sure whats up. i have low testosterone, could that have something to do with it. I am only 21, but consistently test around 190-200 total testosterone, but my doctor doesn't want to do anything since I'm young and I dont have any libido problems.
    Last edited by 7thbrah; July 25, 2015, 07:57 PM.
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