I've hit a plateau, need advice

[Jakebrooker1]

Ive hit a plateau i believe and i would like some suggestions on a new routine. i currently do

monday
Chest/Triceps
3x bench press (smith)
3x bench press incline (smith)
3x Pec Dec
3x dips
3x tricep push down machine
3x tricep pull down

tuesday
biceps/back
3x dumbell curl
3x cable curl
3x hammers
3x lat pull down
3x row machine


wednesday
legs
3x leg press
3x leg curl
3x outer thigh machine
3x inner thigh machine
calf machine till they kill

thrusday
shoulders traps
3x shoulder press behind head (smith)
3x shoulder press in front head (smith)
3x cable lateral raise
3x shrugs

friday
Chest/Triceps
same as monday

can anyone suggest a new routine to help me break this plateau, i believe im eating enough. Put on a fair bit of mass went from 9stone to 11stone2 in first 5-6 months but has stopped now.

thankss

[TitanFB11]

mon:back,chest
tues:abs,cardio
wed:bi's,tris/mma
thurs:light cardio/mma
friday:mma/upper body circuit(minus shoulders),abs
sat:legs,shoulders/mma
sun: off

thats what im doin.


but you dont have to switch your split to get over a platue it might be other factors.

like you could keep your split, just change up the lifts and switch around the days you do them (instead of chest'tris mon do back bi's mon and legs thurs instead of wed. and so on)

or it could be diet. might need more cals or to up carbs a bit.

but ill also say i dont like the "generic" split of back,bis/chest,tris/legs/shoulders traps. i dont like doing chest and tri's and back and bi's in the same workout because your using the same muscles continuously. like for chect and tri;s: your doing bench and using your chest AND tri's then your ganna go do tricep pulldowns...when you do this you arent getting the most out of your tricep pulldowns because you just used them while you were benching. thats why i do bi's and tris. no bicep lifts use tricep so im fresh on every lift. and i wont do consecutive muscles back to back thats why i have no lift days inbetween so that every workout is fresh and recovered. the only time i do this is fri and sat but the weight im using friday for my circuit is light so it wont effect my triceps to much if any when i do shoulders the next day. (shoulder overhead presses use tricep)

[SandMayne]

do real benches along with squats and deads. use the smith machine to do pullups on.

[CallmeKing]

Try maddcows. Get off the smith machine also.

[lift4gains]

eat more?

[Solidsnake4321]

Well,you should always be going up a rep every workout or weight, the first is easier, then when you have hit your target rep,you add weight and restart, so you are always progressing.

[KrisWaring]

Keep the big compounds, switch the isolations?

[SmrtGains]

Ive hit a plateau i believe and i would like some suggestions on a new routine. i currently do

monday
Chest/Triceps
3x bench press (smith)
3x bench press incline (smith)
3x Pec Dec
3x dips
3x tricep push down machine
3x tricep pull down

tuesday
biceps/back
3x dumbell curl
3x cable curl
3x hammers
3x lat pull down
3x row machine


wednesday
legs
3x leg press
3x leg curl
3x outer thigh machine
3x inner thigh machine
calf machine till they kill

thrusday
shoulders traps
3x shoulder press behind head (smith)
3x shoulder press in front head (smith)
3x cable lateral raise
3x shrugs

friday
Chest/Triceps
same as monday

can anyone suggest a new routine to help me break this plateau, i believe im eating enough. Put on a fair bit of mass went from 9stone to 11stone2 in first 5-6 months but has stopped now.

thankss

Hey,


The first thing that I noticed is that you are training too much. I used to train 5 days a week and I hit plateau after a year or so. Remember that muscle grows when you rest, not when you are lifting. Try shifting your routine around so you are in the gym 4 days a week max. ( I go 3 days a week, lift heavy and rest and eat most of the time and my gains increased significantly). Anyway give it a try.