need advise on a new split

[jasontkd]

Ok, let me give you all a little background first. I am 26 and have been lifting weights for the majority of the last 10 years. In my teens I trained using a few different methods but mainly as a 4 day split of light/heavy, workign each body part twice a week, one day heavy, one day light. I was pretty strong, with no noticeable increases in size. Arms never grew. Chest/back/legs increased in size, but not much.

In my early 20's I switched to more of a bodybuilding style workout where I worked every body part once a week. Upped the volume, and intensity. I did this for a couple years, and started really watching my nutrition. However, my body never really did a lot. Granted, I probably didn't have a good routine, but, what I was doing didn't work. Strength didn't really increase, size changes were negligable. My arms did increase in size.

Well, when I was 22 I was diagnosed with Ankylosing spondylitis, and it took me out of the game for a year or so. I got fat (5'9" 261) and couldn't workout. It has been a struggle, but was able to get back to lifting and exercise almost like normal (Can't do squats, heavy deadlifts).

Anyhow at about age 24 I was back in the swing and started a different routine. I do a 6 day split working out each body part twice a week. MON/THURS: Back/traps/bis/forearms
TUE/FRI: Chest/Tris/Shoulders WED/SAT: legs/abs. I do lower volume and heavy weights. 2 exercises per bodypart. Heavy. 3 sets or so (plus warmup). I have had pretty good growth in all body parts. strength has increased well. However, i am at a stand still and don't know where to go. I am not getting stronger or bigger anymore.

I want to increase strength mainly, and size. I am 5'9" 190, and am trying to cut the rest of my gut right now, but I feel like I need to mix things up. I am looking to get some more mass, and strength. My diet is pretty good. I Track everything I eat.

Any suggestions on what I can do differently.

Thanks in advance

[MikeMurda]

This routine helped me out alot. I seen changes in my strenght and body.

Back
POWER: week 1

- Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6

REP RANGE: week 2

- CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15

SHOCK: week 3

- Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8



Biceps/Triceps
POWER: week 1

- Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbell extension...1-2 x 4-6

REP RANGE: week 2

- Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12

SHOCK: week 3

- EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
- Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10



Chest
POWER: week 1

- Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
- Weighted dips...2 x 4-6

REP RANGE: week 2

- Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12

SHOCK: week 3

- Superset...cable crossover/incline smith press...1-2 x 8-10 reps each
- Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional



Deltoids
POWER: week 1

- Military press...2-3 x 4-6
- Upright row...2-3 x 4-6
- "Cheat" lateral...2 x 4-6

REP RANGE: week 2

- Single arm dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12

SHOCK: week 3

- Seated side lateral/hammer machine press superset...1-2 x 8-10
- Severse pec deck/WG upright row superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional



Legs
POWER: week 1

- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6

REP RANGE: week 2

- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12

SHOCK: week 3

- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10

[jasontkd]

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