training 4 days/week hitting muscles 1/week NOT GETTING ANYWHERE! ADVICE/COMMENTS

[gethuger]

ill try to keep this short and as complete as possible. im 188lbs, 6' 1", 17%bf
ive weightlifted for about 5 years more off then on, unfortunatly. recently i have been lifting consistantly for about 4 months. my goal is size and strenth in order of importance.
my routine is as follows;

mon.--->chest, tri
BB Flat bench 3x10,8,6
DB incline 3x10,8,6
BB decline 1x10
Dips 2x15
Cable machine overhead tri ext. 3x12,10,8
abs

tue.--->legs
Squats 3x12,10,8
Lunges 3x8
Leg ext 2x10,8
Leg curl 3x10,8.6
Seated calf raise 3x12
Standing calf rasie 2x8

wed.--->off

hur.--->shoulders
Bent laterals 3x12
lateral rasies 3x10
rotator cuff exercises (specifics not important)
shrugs 4x10

fri.--->back, bi
Chins 3x10
Deads 3x12,10,8
Bent rows 2x8
DB curl 2x10
1 arm preacher 2x8
abs

weekend off

i go to failure on pretty much the last two sets of every exercise, as well as maybe a couple forced reps on the last set. I do some variations on exercises to mix things up but the muscles worked are the same. my nutrition is real good. take supps (multi, glutamine, creatine, oils) i sleep enough. 60-90 sec rest intervals.
my problem is i havnt progressed in many of my exercises. ive been at the same weight in bench, chins, squats, deads, etc for a month. obviously something isnt right.
ive been thinking about going back to a two day split, working each muscle group twice/week. i had some good success with that a year or two ago. unfortunatly i dont have my training logs from back then. i read some mentzer material which is what got me into the once a week stuff to give my muscles more rest.
should i chill out on the forced reps and failure stuff to lower intensity or should i go to the 2 day split? i dont know if im doing too much or not enough. i know there is no definate answer and the only way to know if to try it. i think i already know the answer but i wanna put it out there for the public.
thanks, if you made it this far.

[bookv]

If gaining strength is your goal, you should try to do more sets, at lower reps that are a greater % of your max, and rest longer (2-3mins) in between sets so you can handle the most weight possible each set. You can give the 5x5 program a try, its designed to improve strength.

http://www.bodybuilding.com/fun/bbin...ge=5x5Training

[:::JMANN:::]

i never had the results i was looking for with 1x/week splits. the routine doesn't look bad for a 1x/wk split, so i don't think it's that. maybe you can trying hitting everything twice a week and see how that goes. i found that 2x a week at a lower volume had better results for me. i am currently doing an upper/lower split 4 days a week.

[gethuger]

Originally Posted by :::JMANN:::

i never had the results i was looking for with 1x/week splits. the routine doesn't look bad for a 1x/wk split, so i don't think it's that. maybe you can trying hitting everything twice a week and see how that goes. i found that 2x a week at a lower volume had better results for me. i am currently doing an upper/lower split 4 days a week.

thanks
ive been looking into a good way to split up my routine into a 4 day split

[Orlando1234977]

You said you havn't progressed or added weight to many exercises, squat bench etc.

Don't wait until you hit a certain number of reps, start adding now. It'll force you to adapt. Especially if you're hitting 10 on your first set now, increase 5-10 pounds every workout until you reach a point where you can only get to 4 or 5 on your first set. Then start a new cycle like you have it now and I'm sure you'll be moving alot more weight.

[ThickAsABrick]

That isn't enough volume for 1x per week.
I do double what you do for many BPs.