Gym on Yik Yak | For about a year I’ve been stuck at 135 on the bench. I’m a 19 year old male, I only take protein powder after every workout, and I don’t wanna take any other supplements for muscle growth. I need advice y’all.

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Gym 10w

For about a year I’ve been stuck at 135 on the bench. I’m a 19 year old male, I only take protein powder after every workout, and I don’t wanna take any other supplements for muscle growth. I need advice y’all.

Anonymous 10w

Mass moves mass, especially on bench. Protein powder is good, u need other things to complete the chain in order to round out your diet. I've been lifting for a long time and I plateaued for a while and I was constantly taking the same supplements hoping for results (mass gainer+l-glutamine for bulks and l carnitine at most to help me cut) I switched to finding these things that are naturally occurring, like how some fruits, peppers, and veggies can speed your metabolism, or help you with intake

Anonymous 10w

How much do you weigh and what do your working sets look like

Anonymous 10w

How much do you eat and how often are you benching

Anonymous 10w

You need to bulk, if you want your bench to go up you should gain weight

Anonymous

#2 10w

I just stick with finding things in their natural form, I have been able to put on 20+ pounds as a VERY active person, I run about every day for about 2 hours and lift for an hour or two as well. But this is what helped me the most.

Anonymous

#1 10w

I bench once a week no matter what, I have a 5 day split and I usually only make it to the gym 3 days a week. but I’ll always do my chest and tri day every week. And I eat 3000 calories a day.

Anonymous

#2 10w

So what could potentially slow metabolism? because my metabolism is pretty fast like most people my age

Anonymous

OP 10w

So you’re putting on weight but your bench has stayed the same? What does your chest and tri day look like?

Anonymous

#1 10w

I haven’t really been putting on the weight though, I’ve been eating 3000 cal a day for the past few months and only put on about 2 pounds. My chest and tri day includes bench, incline dumbbell press, cable crossovers, tri press down, overhead tri extension, lat raises, and overhead press.

Anonymous

OP 10w

Well shit I guess 3000 cal a day isn’t working, so you’ll have to try 4000. You might want to try mixing up your scheme of sets and reps for bench. You could also try finding a program with a built in progression.

Anonymous

OP 10w

Fattier foods will slow down your metabolism. If you are only eating protein you are only burning protein. Eat in caloric surplus. Don't believe metabolism stuff unless you're genuinely eating 10x more frequently and consistently than the week before. You need to have a round diet in order to go anywhere in my mantra

Anonymous

OP 10w

Insanity is doing the same thing over and over and expecting different results. In order to put on weight you have to build your diet to eating more and more at a good pace.