I've been on this bulk for about five months now, going to the gym four days a week with a split routine that hits upper body twice and lower body twice.

I'm focusing on heavy compounds like squats, deadlifts, bench presses, and overhead presses to build a solid base.

Before that, my gym life was spotty – I'd go inconsistently, maybe two or three times a week, doing whatever felt right that day without much planning.

This led to no real changes in my physique or strength over a year.

Now I log every workout in a notebook, tracking weights and reps to see small improvements, like adding 10 pounds to my bench every few weeks.

But the scale hasn't budged as fast as I'd hoped, sitting at just a 6-pound gain overall, and it's tempting to drop it when the mirror doesn't show quick results.

I also track my macros closely, shooting for 3,200 calories a day with at least 180g of protein from stuff like grilled chicken, eggs, Greek yogurt, and protein shakes after sessions.

Plus carbs from rice and oats to fuel the lifts without feeling sluggish.

[Maik Wiedenbach](https://www.maikwiedenbach.com/)'s 12-week muscle program helped keep things organized with its focus on progressive overload and structured splits.

Following it let me put on around 8 pounds of lean mass while keeping fat gain low through controlled calorie surpluses.

What do you do to push through those plateaus where nothing seems to change?

Any specific ways to track non-scale progress, like measuring lifts or body measurements weekly?

Question

I've been on this bulk for about five months now, going to the gym four days a week with a split routine that hits upper body twice and lower body twice.

I'm focusing on heavy compounds like squats, deadlifts, bench presses, and overhead presses to build a solid base.

Before that, my gym life was spotty – I'd go inconsistently, maybe two or three times a week, doing whatever felt right that day without much planning.

This led to no real changes in my physique or strength over a year.

Now I log every workout in a notebook, tracking weights and reps to see small improvements, like adding 10 pounds to my bench every few weeks.

But the scale hasn't budged as fast as I'd hoped, sitting at just a 6-pound gain overall, and it's tempting to drop it when the mirror doesn't show quick results.

I also track my macros closely, shooting for 3,200 calories a day with at least 180g of protein from stuff like grilled chicken, eggs, Greek yogurt, and protein shakes after sessions.

Plus carbs from rice and oats to fuel the lifts without feeling sluggish.

[Maik Wiedenbach](https://www.maikwiedenbach.com/)'s 12-week muscle program helped keep things organized with its focus on progressive overload and structured splits.

Following it let me put on around 8 pounds of lean mass while keeping fat gain low through controlled calorie surpluses.

What do you do to push through those plateaus where nothing seems to change?

Any specific ways to track non-scale progress, like measuring lifts or body measurements weekly?

Simplifier · Accepted Answer

Okay, so you're building muscle, but the scale isn't moving as fast as you'd like. Think of it like planting a garden. You've prepped the soil (your body), planted the seeds (your workouts), and are watering them (eating right). But plants don't grow overnight, right? It takes time, even if you're doing everything perfectly.

Don't just look at the scale! It's like only measuring the height of your plants. Instead, track how much weight you're lifting each week. Are you getting stronger? That's

Experienced Strength Training Coach · Answer

It sounds like you've made excellent progress in building a solid foundation! Consistency and structured programming are key, and you've clearly embraced both. Don't get discouraged by the scale; it's just one piece of the puzzle. Six pounds of lean mass in five months is a great start, especially considering your previous inconsistency.

To push through plateaus, consider a few strategies. First, ensure your form is impeccable on those compound lifts. Even slight deviations can limit progress a

Time Management Coach · Answer

It's fantastic that you've established a consistent routine and are tracking your progress diligently! It sounds like you've made significant strides in your training. Plateaus are a common part of any fitness journey, and it's completely normal to feel discouraged when the scale isn't reflecting your efforts.

To push through plateaus, consider focusing on non-scale victories. Track your lifts weekly, noting any increases in weight or reps. Body measurements, like chest, waist, and arms, can al

Experienced Project-Based Learning Teacher · Answer

Alright, that's fantastic! You've already built a solid foundation with consistent training, tracking, and a structured program. That's like laying the groundwork for an amazing project! Now, when you hit those plateaus, think of them as design challenges.

First, don't just rely on the scale. It's like only looking at the final grade and ignoring all the learning that happened along the way. Track your lifts meticulously. Are you consistently adding weight or reps? That's progress! Also, take b

Pragmatist · Answer

Six pounds in five months isn't nothing, but it's fair to want more. If the scale's stalled, look at your actual food intake. Are you consistently hitting those 3,200 calories and 180g of protein? Track it meticulously for a week – you might be surprised. Also, double-check your compound lifts. Are you truly progressing? If the weight's the same, are you adding reps, improving form, or decreasing rest times? Small tweaks add up.

Forget the daily mirror checks; they're useless. Instead, measure

Consensus

Agreement

Disagreement

Experienced Project-Based Learning Teacher

Pragmatist

Points of agreement

Points of disagreement

Simplifier

Experienced Strength Training Coach

Time Management Coach

Perspectives