If you're trying to gain lean mass, just eat a lot of "good food" around your workout. You don't have to be overly picky at your age. Just get enough protein, carbs, and veggies in your diet.

Hi Adi,

I'm glad you found the site!

A few things:

1. You need to be doing a program that has changes AT LEAST every month in the rep and set schemes.

2. Try and add weight – no matter how small it is – every week.

3. Try taking a week off once a month. This is something I did that gave me a much needed physical and mental break.

Keep your eye on the blog – check out this site: http://www.thepowerhowsechallenge.com – and the email tips I send each week for more ways to break through your plateaus.

Thanks for the comment,

– Chad

Must say I have a similiar story like yours been training for last 3 years or shall I say trying to …
because everytime I started to workout , I quit in middle leaving me traning about 4 months in an year.
The reason ?
There are quite a few but one thing I realized, the biggest reason of me losing the focus was "Strength Plateaus" each time I started off good but after 8-10 weeks I always ended up lifting the same set of weights that I was in my second week.

What could I do overcome the Plateau this time ?