Squat stall. Ideal rate of weight gain? Squat stall. Ideal rate of weight gain?

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Thread: Squat stall. Ideal rate of weight gain?

  1. #1
    Join Date
    Jul 2022
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    Default Squat stall. Ideal rate of weight gain?

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    Hi Robert,
    Stats:
    Age - 22
    Height - 6'2
    BW - 190lbs
    S: 250 D:290 P:135
    Chins: +10kg

    All for the prescribed sets and reps across. I can't bench because of an old shoulder injury, so I press 3x a week. I started the LP almost 12 weeks ago. My BW is up 25lbs (165>190). I've been gaining roughly 2lbs/week although this is getting increasingly harder. Eating has definitely been the hardest part of the program- I've played sports my whole life so getting to the gym is not really an issue.
    Now, my Squat has stalled at 250 despite me continuing to gain weight. I've already had one reset. Deadlift seems to be going up every session, however it feels like I'll be stalling soon. My Press has stalled multiple times with me adding roughly 2-3lbs a week. I'll probably have to change my programming for this.
    Chins: I'm able to do chins with a 10kg plate for 5*3. I've had prior lifting experience and could do +20kgs when I was 165lbs with abs

    My questions:
    I know the solution to get out of this stall is to eat more. I've already been gaining 2lbs a week. What would be the ideal rate of weight gain per week for me. I started the LP at 165 and have put on almost 25 pounds already. How much would I weigh at the end of LP? I'm frankly tired of stuffing my face the entire day. Also, what would be my lifts approximately be at that weight?

    Thanks & Regards
    (I'm from India where we use metric, so I hope I've converted everything to lbs properly)

  2. #2
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    Macros? You do need to gain more weight but you haven't stopped gaining so that's a plus.

  3. #3
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    I don't really track my macros. I just make sure I'm gaining enough weight to not fail my lifts. That being said, I do try to get atleast 150g of protein per day.
    What weight should I aim for minimum?

  4. #4
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    Gaining weight doesn't mean you are fueling yourself properly. You can gain weight eating a bunch of junk calories and you can also gain weight eating enough protein while not getting stronger. You need around 200 g protein and 300 g carbs for starters. Both should be tracked early on so you can get used to eating a lot of food.

  5. #5
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    Okay thanks a lot Robert. I'll track both properly from now on. Provided I gain weight the right way with enough carbs and protein, what's a good starting weight for someone my height and age?

  6. #6
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    Have you tried the close grip bench press?

  7. #7
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    Quote Originally Posted by ZuShariff View Post
    Okay thanks a lot Robert. I'll track both properly from now on. Provided I gain weight the right way with enough carbs and protein, what's a good starting weight for someone my height and age?
    You are 6'2" so around 220 would be a good start. Keep on eating, keep on gaining.

  8. #8
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    I still have some pain while doing close grip. It's definitely less painful than normal bench

  9. #9
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    Target lifts at that weight?

  10. #10
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    starting strength coach development program
    Quote Originally Posted by ZuShariff View Post
    I still have some pain while doing close grip. It's definitely less painful than normal bench
    Post a video.

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