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Hello! I could use some advice. I've been lifting consistently for several months, and while I'm still relatively new to this, I'm finally in a routine that works for me. I've made some progress with muscle gains, but not as much as I'd expect by this point. I think part of the problem is that I've allowed myself to "plateau" with the weights I lift. I typically aim for 8-12 reps and 5 sets with most exercises. Even if I get to 12, they're almost never "easy" by that point. So while I'm not going to "failure," it's probably close. So I decided I should probably increase the weights (for context, I only have adjustable DBs at home) in hopes of pushing myself and moving beyond the plateau. However, as crazy as this might sound, even adding just 5 lbs to each DB makes the sets much harder for me. For example: I was previously flat benching 43.5 lbs (each DB) and getting between 10-12 reps. At 48.5 lbs each, I could only get 6-8 reps. I was previously incline benching 33.5 lbs (each DB) and getting 12 reps. At 38.5 lbs each, I could only get 5-7 reps. I was previously overhead pressing 23.5 lbs (each DB) and getting between 10-12 reps. At 28.5 lbs each, I could only get 7-9 reps. It's a similar story other exercises: Incremental increase in DB weight, but dramatic decrease in reps. I'm not sure what to do, because this means my overall volume drops significantly. So, if my goal is to build muscle, should I increase weights slightly, even if it means a major drop in total volume? Thanks!

Again, not to sound like a broken record, but thank you both for the thoughtful responses! Really, it's very helpful to me. I appreciate you taking the time to give such comprehensive feedback. I did some thinking and reflected on what I liked about BLS (the variety), why I was apprehensive about SS/SL (starting a pseudo version of it at home), and what my personality gravitates towards (feeling like I'm putting in 100% and making the most of my time). That led me to reconsider the BLS approach and instead opt for a PPL routine. Honestly, SS and SL appeal to me, but I'm going to hold off on starting one of those until I can do it right (in other words, once we eventually return to the gym). So, I did my research and found two well-regarded six-day PPL programs; given that we're stuck at home and don't have much else to do, six days seemed palatable to me. I made a few tweaks to adjust where barbells or cable machines are not available (some of which detract from the program, but it is what it is!) and settled on the routine below. (Note that I haven't gotten around to adding sets/reps to this list, so it just includes the exercises themselves) Push 1 Incline Bench Press Overhead Press Flat Dumbbell Bench Press Resistance Band Tricep Pushdown Overhead Tricep Extension Lateral Raise Pull 1 Dumbbell Deadlift Single-Arm Bent-Over Row Pull-up Bent-Over Rear Delt Raise Bicep Curl Hammer Curl Legs 1 Dumbbell Squat Goblet Squat RDL Bulgarian Split Squat Seated Calf Raise Donkey Calf Raise Push 2 Flat Dumbbell Chest Fly Overhead Press Incline Chest Fly Resistance Band Tricep Pushdown Overhead Tricep Extension Lateral Raise Pull 2 Bent-Over Row Single-Arm Bent-Over Row Pull-up Shrug Bicep Curl Hammer Curl Legs 2 Dumbbell Squat Goblet Squat RDL Dumbbell Lunge Standing Calf Raise Seated Calf Raise Curious if you think it makes any (or no) sense. In any case, thanks for taking the time!

PaulG and defining, you have both been super helpful! This is very informative for me, and I apologize if any of my questions seem silly or minor. I'm just trying to make the most of the effort I put into this. I understand your points about the body part splits, and I can see your concern. I think the reason that more types of individual exercises appeals to me now is that, given we're stuck at home, I can't take advantage of what's available at the gym. So taking advantage of additional exercises with DBs makes me feel like I'm getting more out of my routine. For instance, looking at StrongLifts, all exercises (squats, bench press, rows, overhead press) would have to be done with DBs, rather than barbells. I realize I'm applying those same substitutes with BLS. But I know doing so takes away, in part, from the exercise. By having the additional exercises that are built into BLS, I feel like I'm slightly compensating for my lack of access to a gym. I'm not sure if that make any sense haha. In addition, I totally get the purpose of compound exercises and how they work various muscles at once. At the same time, I do feel like I need accessory work, as I have trouble gaining muscle, for example, on my arms (biceps and triceps). That's why a modified BLS appeals to me (adding a bit more accessory work on different days that the original plan calls for). It seems like SS/SL might not suited for that. What do you think?

Wow, very helpful! I read through that, but it's certainly a lot to digest, so I'll need to give it another glance. Two quick follow-ups. First, I should have clarified that I'm only using DBs exclusively because I, like everyone, have limited equipment at home. Once I'm back in the gym, I'll return to barbells, too. Second, are you familiar with the "Bigger Leaner Stronger" program? I was going to give that a try, since it's fairly straightforward and seems catered to relative newbies like me. If you are familiar with that program, how would you compare it to something like StrongLifts or StartingStrength? Again, I really appreciate your advice.

PaulG, that was incredibly helpful. I appreciate you taking the time to write that. To be quite quite honest, I've been increasingly skeptical of the routines I've been given, but given how little I know about how this all works, I was trying to be trusting in patient. However, over the weekend I decided to take a break from the trainer and rely my own routine (informed by time-tested, reputable ones developed by experts). I started with a trainer because I had no baseline and needed someone to help me develop a routine/motivation. So, I accomplished that much with him. Now, it's time to start figuring things out for myself a bit! I'll spare you the details of the specific routine I'm going to try, but it's certainly simpler. More of a split routine, more of a focus on compound exercises, fewer exercises overall, greater emphasis on weight (over reps), etc. Hopefully it will help steer me in the right direction. Again, thanks for the insightful response to someone who is learning as he goes!

Following up here, as I took the time to type out a sample routine. The routine varies a bit from week to week, just in the interest of switching things up. But in general, weights and volume have gradually been increasing. As an example, here’s what this week looks like. Curious what you think. MON - (Warmup) - Upper body circuit, 3 sets: 14 DB bench press w/ 40 lbs each, 30 sec pushups, 12 elevated pushups, recover - Lower body circuit, 3 sets: 10 suspension leg curls, 12 DB deadlifts w/ 35 lbs each, 15 DB bench hip thrusts w/ 35 lbs each, recover - Accessories 1, 3 sets: 12 staggered DB Romanian deadlift on each side w/ 25 lbs, 14 tricep dips - Accessories 2, 4 sets: 14 DB tricep extensions w/ 15 lbs each, 30 sit-ups - Core TUES - (Warmup) - Lower body circuit, 6 sets: 12 elevated DB split squats w/ 30 lbs on left side followed by 8 split jumps, then same thing on the right side - Upper body circuit, 3 sets: 14 suspension rows, 12 bent-over DB rows w/ 40 lbs, 15 DB pullovers w/ 40 lbs, 20 sec extended high plank, recover - Accessories 1, 4 sets: 14 DB lateral shoulder raise w/ 10 lbs, 10 DB bent over rear delt shoulder raises w/ 10 lbs - Accessories 2, 4 sets: 15 hammer bicep curls w/ 20 lbs, 30 sec high plank shoulder taps - Core WEDS - (Warmup) - Conditioning circuit 1, 4 sets: 10 DB hang clean, 10 DB squat to overhead press, 10 DB front quit to bench, 10 DB push press (all w/ 25 lbs each), 1 min jog in place - Conditioning circuit 2, 4 sets: 10 walking lunges, 10 burpees - Cool down THURS - (Warmup) - Circuit 1, 4 sets: kneeling DB press w/ 30 lbs followed by DB single-leg deadlift w/ 30 lbs (alternating sides) - Circuit 2, 3 sets: 12 single-arm DB bench press w/ 30 lbs (alternating sides), 8 DB bench hip thrust w/ 50 lbs - Arms, 5 sets: 10 single-arm DB tricep extension w/ 15 lbs (alternating arms), 12 bicep curls w/ 20 lbs each - Core FRI - (Warmup) - Circuit 1, 4 sets: 8 reverse alternating goblet squat w/ 55 lbs on each side, 10 3-point DB row w/ 55 lbs on each side - Circuit 2, 4 sets: 7 single-leg squats on each side, 12 suspension face pulls - Shoulders, 5 sets: 10 DB front raise w/ 15 lbs, 10 DB lateral raise w/ 10 lbs, 20 resistance band pull aparts - Core SAT - (Warmup) - Conditioning, 5 sets: 15 bodyweight squats, 15 pushups, 50 jumping jacks - Arms, 3 sets: 10 suspension bicep curls, 10 hammer bicep curls w/ 20 lbs, 15 resistance band pull-aparts - Cool down

Sorry, I should have been clear -- maintaining that macro breakdown seemed absurd to me too. I guess I should have rephrased my question: when increasing calories for a surplus, which macros should I be focused on increasing accordingly, and which should I maintain in absolute terms? Your point about trial and error is well-taken.

That was all very helpful! Thanks for the insight. I have one follow-up question, in particular, and please excuse me if it sounds naive. When increasing my calories to 2900-3000 or so, would you recommend I maintain the same macro percentage breakdown, or should I hold fat, for instance, lower in absolute numbers? In other words, should I strive to keep fat low (within reason), or simply continue to aim for a 50/25/25 breakdown (with fats being one of those 25)? I appreciate your help.

Thank you both for the quick replies! I'll admit that I never thought the one-pound-per-week thing made sense. That's something I had come across on (seemingly reputable) websites, but honestly I took that with a major grain of salt. So, my mistake for even repeating it here! Yeah, understood that not all trainers are created equal. But I have been doing the things you mentioned -- compound lifts, reps in the 5-15 range, and I have been improving (in terms of strength) over time. So maybe I just need to be more patient. I've wondered about this. You're correct that 2600-2700 has been a maintenance level for me; I've hovered around 163 pounds since targeting that calorie range). Honestly, the reason I scaled back my calories a bit was because of concerns regarding the muscle vs. belly growth. I worried that if I bumped my calories up (i.e., bumping up fat and carb intake, in addition to protein), I might not see the desired results. Is that the wrong way to think about it? Thank you both again!

Hi! I'm hoping folks here might be able to provide some advice and insight on challenges I've had gaining muscle. First, the short version: I've been exercising diligently for months (basically going from zero to sixty, in terms of working out) and eating well, including making sure that I consume enough protein. However, I've struggled to build lean mass. I have undoubtedly put on additional weight, including *some* muscle. However, I have most clearly noticed weight gain in my belly. Getting into an exercise routine has been a significant accomplishment for me, and I'm proud of how I've committed to it and stuck with it. But it's frustrating that I still feel I'm doing something wrong. Considering everything I thought I've been doing "right," how can I address the lean mass vs. belly weight issue? Now, the long version, with additional detail: By way of context, I am 30 years old, 5'11", and currently approximately 163 pounds. Prior to September 2019, I hardly worked out (at all). That month, I decided to make a change, switching gears into a regular gym routine. Since then, I have been working out (previously at the gym, but now, like everyone else, at home) approximately six days a week for 50-60 minutes per session. I've been doing a mix of HIIT, weightlifting, and conditioning -- all with the help of a trainer, so there is a logic/strategy to my routine and I'm not left to my own devices. Meanwhile, I have modified my diet to ensure that it would be conducive to building muscle. At first, I was aiming for approximately 2,850 calories per day (based on my resting metabolic rate, plus input from various online calculators). Once I started noticing I was gaining the wrong kind of weight (more on that below), I scaled this back a bit. I'm currently aiming for 2,600-2,700 calories per day. I track my calories and macros religiously. I aim for 160 grams of protein (~25% of daily calories), 72-87 grams of fat (~25-30% of daily calories), and 325 grams of carbs (~50% of daily calories). Those are, of course, just goals and estimates, but I've been getting pretty close on a daily basis. I am most consistent with my protein intake. I get at least 160 grams of protein daily, including on both exercise and rest days. This includes both solid foods and shakes. I have a whey protein-based shake immediately after my workout, plus a casein shake shortly before going to bed. In terms of my meals, I try to get a balance of protein, grain/starch (for example, rice, pasta, or potato), and veggies during most meals. Despite all of this, I have struggled to gain lean mass. I would estimate that I've gained 15 pounds since September 2019, and that admittedly (fortunately) includes some muscle. However, the muscle growth has been slower than I would expect -- certainly shy of the one-pound-per-week that I know exercise and a good diet can yield. Further, I have noticed visible non-muscle weight gain in my belly, but not necessarily elsewhere in my body. I realize that everyone's bodies are different, and perhaps my body likes to store fat in the belly more than anywhere else. Nevertheless, it's frustrating. So, I'm hoping to get advice on what I may be doing wrong, and if there are changes I should make to (a) increase lean muscle growth while (b) shedding some of the belly weight that I've gained. I'm proud of myself for making such a quick and sustained change my exercise habits (from a health perspective), but it's frustrating to see such slow results, as well as some unintended negative results. I sincerely appreciate your help and thoughts.