Got some great tips in this video for you guys!  We all suffer from plateaus every once in a while... if anyone has MORE suggestions other than mine... leave them below!

Whew. Thought you were trying to channel CT Fletcher for a minute.

"I command you to grow!"

Scott, how long a period does it take for muscle growth to where you can actually see some changes. I am on the PPL program and have been for 4 weeks. I do feel I am getting stronger but can not see any volume in size of my bicepts, chest and tricepts ect. I am have reviewed this video above and see that maybe I need a change in technique or something. I may be getting too anxious and impatient. As I have discussed with you already I am on 2573 cal/day with macros of Protein 257, Carbs 197 and Fat 86. My weight has slowly gone up from 207 at beginning to an avg of 209.4 over 14 days. Range 208-211.4.

what do you think? Should I continue with my cal count? Should I change routine (PPL to something else like pyrimid or supersets?

Thanks for taking the time to reply.

Hey Gary.

Gaining muscle takes time. It's a long process - a marathon, not a sprint some like to say. One month isn't much in the greater scheme of things, and when you keep looking at yourself everyday, it can be hard to notice changes. Have you tried looking at photos from one month ago and now to see if you notice a difference? Again though, seeing a BIG difference takes time.

If you have gained weight over the past month, maybe it's time we cut down a bit further. You are looking for fat loss, right? How about we shave 100-200 calories off what you currently have? Maybe try these macros for 2-4 weeks...

Protein - 250g (1000 Calories)

Carbs - 180g (720 Calories)

Fat - 75g (675 Calories)

Total Calories = 2395

Stick with the PPL split for now if you're enjoying it. I think it will be best if you're after fat loss.

Let me know what you think of these numbers :-)