Weight Training Advice

[steverodgers]

Okay so far I am a beginner as far as bodybuilding goes. I have been lifting consistently for 2 years now using the same routine. I have built my body up from when I used to run and do more cardio which was 185 lbs to 215 lbs now of mostly muscle on a 6' 2" frame. I eat at least 6 times a day, taking high amounts of protein, carbs, and BCAA's everyday to keep feeding my muscle growth. My goal is to grow up to 235 lbs by this summer.

The problem is that I have seemed to have hit a plateau, my body looks great and muscular but like I said I want to get bigger. I have gotten into a rut of doing the same routine weekly, and I know I need to change my routine. I have looked into a number of exercise routines that could crossover into, but I would like some advice on how I should change to meet my goals. I find myself getting stronger every month, but my growth has stalled for 4 months now.

Any advice would be greatly appreciated. Here is the weekley routine I am on right now to give you some insight.

Monday: Chest and Triceps
Bench Press-Dumbbells: 3 sets, 85lbs (in ea. hand), 10-12 reps
Bench Press Incline-Dumbbells: 3 sets, 60 lbs (in ea. hand), 10-12 reps
Tricep Press down extensions w/V-bar: 3 sets, 130 lbs, 10-12 reps
Dips: 3 sets, 15 reps
Chest Flys flat bench: 3 sets, 45 lbs (in ea. hand), 10-12 reps (using cables)
Chest Flys Inline: 3 sets, 30 lbs (in ea. hand), 10-12 reps (using cables)
Overhead Tricep extensions w/rope: 3 sets, 100lbs, 10 reps
Decline Bench Press Dumbbells: 3 sets, 70lbs (in ea. hand), 15 reps
Finish with abdominal workout, but nothing very serious.
Total Time Average: 1 hour

Wednesday: Back and Biceps
Chin ups: 3 sets, 10-12 reps
Hammer Curls: 3 sets, 45lbs (in ea. hand) 10-12 reps each hand
Preacher Curls w/easy curl bar: 3 sets, 100lbs, 10 reps
Lat pulldowns: 3 sets, 120 lbs, 12 reps
Wide Seated Lat Rows: 3 sets, 115 lbs, 12 reps
Reverse Dumbbell Curls: 2 sets, 30lbs (in ea. hand), 12 reps
Back extensions: 2 sets holding 25lb weight
Bent over dumbell rows using bench: 2 sets for each side, 12 reps, pulling 90lb weight
Concentration Curls: 2 sets per arm, 12-15 reps, 30lb
Finish with abdominal workout, but nothing very serious.
Total Time Average: 1 hour

Friday: Shoulders and Legs
Barbell Shoulder Press: 3 sets, 10 reps, 135 lbs
Side Lateral Raises: 2 sets, 10-12 reps per side, 30 lbs
Shoulder Shrugs: 3 sets, 12 reps, 70 lbs (in ea. hand)
Calve Raises Seated: 3 sets, 12-15 reps, 180 lbs
Squat Press: 3 sets, 12-15 reps, 220 lbs
Bent over low pulley side lateral rows: 2 sets per side, 10-12 reps 30 lbs
Hip abductors using machine: 3 sets, 12-15 reps, 140lbs
Dumbbell Shoulder Press: 3 sets, 10-12 reps, 40lbs
Finish with abdominal workout, but nothing very serious.
Total Time Average: 1 hour

Like I said any advice on what I should change to meet my goals would be appreciated. Also, keep in mind I am restricted to working out 3 times a week due to personal life. And I am limited to doing only the leg workouts I have listed because I have really bad knees due to playing football for many years. Trust me I would do more leg workouts if I could but if I do too much I end up in a lot of pain for a couple days.
Thanks You

[pumplikeeecummings]

http://forum.bodybuilding.com/showth...hp?t=115643271

http://forum.bodybuilding.com/showth...hp?t=113707701

[morbidxangel]

dude ur doing 10-12

do heavier
i guarantee u thats most likely it....

6-9 reps works best for me