Training for 2.5 years - Need a new program. Advice please!

[AestheticLad]

Hi there,

I've been training since the middle of 2011 (about 2 years and 6months-ish) and have put on a decent amount of size and strength on.
I started off at around 140lb (skinny-fat at 18y/o) and am now 185lb (fairly lean at 21y/o) - and I am over all happy with my gains over the years.

Towards the mid-later stages of last year I started the 'Shortcut to Size' program that is featured on bodybuilding.com and noticed a significant strength increase. With my bench i went from 80kg for 6reps to now going 85kg for 6-7reps. This was very motivating and I was stoked about it, but lately I seem to have plateaued. At the moment I am doing a 5-day slpit. (chest,arms,shoulders, back,legs)

So I am wondering whether you guys would have any advice or recommendations for which workout routine I could start. I am focusing on hypertrophy through increases in my strength.. if that makes sense.

Currently tossing up between:
Upper/lower split
Powerlifting routine
3-day split
Suggestion????

Thanks lads

[GymFreak25]

Hi there,

I've been training since the middle of 2011 (about 2 years and 6months-ish) and have put on a decent amount of size and strength on.
I started off at around 140lb (skinny-fat at 18y/o) and am now 185lb (fairly lean at 21y/o) - and I am over all happy with my gains over the years.

Towards the mid-later stages of last year I started the 'Shortcut to Size' program that is featured on bodybuilding.com and noticed a significant strength increase. With my bench i went from 80kg for 6reps to now going 85kg for 6-7reps. This was very motivating and I was stoked about it, but lately I seem to have plateaued. At the moment I am doing a 5-day slpit. (chest,arms,shoulders, back,legs)

So I am wondering whether you guys would have any advice or recommendations for which workout routine I could start. I am focusing on hypertrophy through increases in my strength.. if that makes sense.

Currently tossing up between:
Upper/lower split
Powerlifting routine
3-day split
Suggestion????

Thanks lads

Whichever you decide to do, just make sure your hitting your muscle groups 2x a week, i would recommend a p/p/l split.

[AestheticLad]

Whichever you decide to do, just make sure your hitting your muscle groups 2x a week, i would recommend a p/p/l split.

Oh okay, what is a p/p/l split? I would definitely rather hit muscle groups 2x per week, but I don't have a whole heap of time to spend at the gym. (<1.5hours)

[GymFreak25]

Oh okay, what is a p/p/l split? I would definitely rather hit muscle groups 2x per week, but I don't have a whole heap of time to spend at the gym. (<1.5hours)

Push, pull, legs, for example on monday you work your push muscles(chest, shoulders, triceps), on tuesday your pull muscles(back, biceps), and on wednesday your legs and abs, you can either run it as p/p/l,rest,p/p/l, or p/p/l,p/p/l,rest.

[AestheticLad]

Push, pull, legs, for example on monday you work your push muscles(chest, shoulders, triceps), on tuesday your pull muscles(back, biceps), and on wednesday your legs and abs, you can either run it as p/p/l,rest,p/p/l, or p/p/l,p/p/l,rest.

Sweet. I like the sound of that. Do you happen to have any useful links to p/p/l routines? Thanks dude

[GymFreak25]

Sweet. I like the sound of that. Do you happen to have any useful links to p/p/l routines? Thanks dude

This is a good one, http://forum.bodybuilding.com/showth...hp?t=149807833.