Breaking through plateaus

[texan64]

First of all, I am a "Hard Gainer". I began weight training with a trainer 2 1/2 years ago at 170 lbs. I used his program for six months, then two others (which were similar) for another 16 months. After 22 months I gained about 12-15 lbs of muscle mass and weighed 185 lbs. Unfortunately I wasn't measured when I first started, so I'm guessing I gained about an inch - maybe 1 1/2 inches all around.
Now for the last 8 months I have hit a plateau. I tried a superset program for three months - nothing. Then I tried an old twice-a-week program from Arnold (all muscle groups twice a week - 4 workouts total) for the last 5 months - nothing. I'm thinking maybe I was overtraining - I don't know.
I am weighing around 188 - 190 lbs now and have decided to embark on a three workout per week program hitting each group only once a week.
I have an average frame - but feel that 10 more pounds of mass should not be beyond my reach and I want to gain it without too many supplements or steroids and the like.
Any input and suggestions would be appreciated

[JC-StI]

what three bodyparts u hit per week? there is 4, chest, shoulders, back and legs

[saiyanj1n]

lets go back to the basics buddy, what does your DIET look like?

[texan64]

Thanks for the replies.
My diet is pretty regimented.
Pre-breakfast
O.J, Protein shake with milk, Opti-men multi-vitamin, fish oil, glycosimine
Breakfast
4 eggs,homefries,wheat toast,coffee, water
Mid morning
oatmeal, fruit, milk, water
Lunch
Chicken breast or 2 chicken salad sandwiches or 2 tuna fish salad sandwiches, veggies, potatoe, wheat bread, water
Mid afternoon
Peanut butter sandwich (4 tblspns), fruit, water
Pre-workout (training days)
X-tend BCAA drink
Post-workout
X-tend BCAA drink
Protein shake with milk
Supper
Chicken breast or 2 fish fillets, large sweet potatoe, veggies, wheat bread, milk
That is my diet Monday thru Friday.
During the weekend I may throw in a pizza, some chinese food and probably a six pack.

[saiyanj1n]

well keep working out hard, it seems like everything is going good for ya. Re-analyze after a month. You may need to up your calories a ltitle bit, i dont know what you do for a living. Alot of this game is observation, and manipulation.

[texan64]

My workout routine for the last 5 months was as follows:
Monday & Friday
Chest - flat, incline, flyes - each 3 sets/8 reps
Biceps - barbell curls, dumbbell curls - 3/10
Back - pulldowns, shrugs - 3/10

Wed & Sat
Legs - press, curls, calf extensions - 3/8
Triceps - French press, push downs - 3/10
Shoulders - military press, power partials - 3/8

I changed the exercises every week to hit the groups at different angles, but they were basically the same type of exercise. Example: dumbbell flyes - cable flyes - incline flyes

I gained nothing from this program. I feel like I may have been overtraining each group.

the new program is like so:
Monday:
Biceps and Triceps - 4 basic exercises for each group- 2/10 and 2 drop sets
Wed:
Chest and Back - 4 basics - 2/10 and 2 drop sets
Friday:
Legs and Shoulders - 4 basics - 2/10 and 2 drop sets

[saiyanj1n]

well bro, like i said, see how that treats ya, analyze in one month and adjust accordingly.

[JC-StI]

Originally Posted by texan64

My workout routine for the last 5 months was as follows:
Monday & Friday
Chest - flat, incline, flyes - each 3 sets/8 reps
Biceps - barbell curls, dumbbell curls - 3/10
Back - pulldowns, shrugs - 3/10

Wed & Sat
Legs - press, curls, calf extensions - 3/8
Triceps - French press, push downs - 3/10
Shoulders - military press, power partials - 3/8

I changed the exercises every week to hit the groups at different angles, but they were basically the same type of exercise. Example: dumbbell flyes - cable flyes - incline flyes

I gained nothing from this program. I feel like I may have been overtraining each group.

the new program is like so:
Monday:
Biceps and Triceps - 4 basic exercises for each group- 2/10 and 2 drop sets
Wed:
Chest and Back - 4 basics - 2/10 and 2 drop sets
Friday:
Legs and Shoulders - 4 basics - 2/10 and 2 drop sets

just a suggestion incorporate squats into your routine it will promote over all muscle growth. if you want growth u wanna up the weight with more compound lifts and low reps.