5x5 or alternating exercises each week? Or crap split?

[TSCS]

I feel i've hit a plateau and not gaining so I feel the need to add a 5x5 in my workout or alternating the exercises each week but which do you guys think would be most effective?

Split is:

Monday - back+bi
lat pulldowns
bb bent overrows
deadlifts
one arm db bent over rows

ez bar curls
hammers

Tuesday - shoulders
front raises
seated db press
military press
ez bar upright rows
shrugs

Wednesday - bi+tri

Thursday - legs

Friday - chest+tri
bench press
flat flys - alternate with incline each week
flat press - alternate with incline each week
press machine

tri pulldowns
db kickback

Sat - cardio on stationary bike
Sun - cardio on stationary bike

If i was to do the 5x5 split, would I keep my exercises the same?

I've been doing the above for around 6months, should i change my exercises? What do you guys recomend I replace with?

Currently training in my small home gym so equip is limited like squat rack smith machine etc

[adgattoni]

If you're going to do 5x5 (which you should), you should be doing it full body style (which you should). Right now you train each muscle group once a week. You could potentially get three times the gains if you did a full body 5x5, because each muscle group is trained thrice per week.

[TSCS]

What is the most effective 5x5 routine? Would I increase the weight each week or stick on the same each week? Some routines only require 3 days a week!? I'm lifting 5x a week, could I really get 3x the gains?

[bravo96]

If you're going to do 5x5 (which you should), you should be doing it full body style (which you should). Right now you train each muscle group once a week. You could potentially get three times the gains if you did a full body 5x5, because each muscle group is trained thrice per week.

simply training a muscle 3 times a week does NOT = 3 times the gains.

[TSCS]

bump

[bravo96]

bump

this isnt rocket science, if you feel the need to use 5x5 for whatever reason do it like this.

pull
barbell rows
pull down/pull up
cable rows
barbell curls
another curl variation

push
bench press
incline bench/db press
optional flyes
dips
pushdowns/skullcrushers

legs
squat
leg press
stiff leg deadlift
leg curls
calves

delts
overhead press
side raises
rear delt and shrugs

5x5 for big compounds 3x8-12 for everything else, although i dont see why you must use 5x5.

[benjobb]

Pick any 5x5 program, there are many to choose from (Stronglifts, Starting Strength, Bill Starr who made the first 5x5) and follow what the program says. Don't make your own.

[MasterBench]

What is your programmed progression? What do you hope to achieve from your routine that is specific and reasonable?