Suggest a new routine

[deadpool9]

Help me pick a new routine. I have been doing a mostly hypertrophy based routine for a while now, and despite doing some resets, a lot of my lifts are starting to stall out. I have increased calorie intake accordingly (as I am still bulking), but seem to have still hit a stand still.

Current routine has been Pull/Legs/Push/Off/Repeat. Main goal right now is to gain size, with strength gain on compounds being secondary.
Normally been doing 4-6 movements, 4 sets each movement, 8-10 reps on compounds, 12-15 on isolations. Have been taking 3-4 min rest between heavy compound sets, and then supersetting the isolations. (Yes, I know this is probably not optimal).

Routine typically looks something like this:

Push A: Barbell bench, Incline bench, Scoops (with cables), Decline Flys, Dips, Tricep Isolation.
Push B: Overhead Press, Decline bench, Cable Flys, Side Lat raises (dumbbells or cables), Front raises (dumbbells or cables), Tricep Isolation

Legs A: Back squat or Deadlift, Leg Press, Calf raises, Leg Extensions
Legs B: Front squat, SLDL, Leg Curls, Leg Extensions or Lunges

Pull A: Bent-over row, Neutral grip pullups, Straight Arm pulldowns, Face-pull, Incline Curls w/ dumbbell, grip/forearm work
Pull B: Dumbbell rows, Wide grip pullups, vertical rows, rear delt fly, Straight bar curls, grip/forearm work

Abs get thrown in twice a week either on "off" days and a workout that falls on weekends.


Options I have been considering is sticking to a similar routine and changing the tempo, or dropping weight and shortening the rest periods. I have also looked at possibly doing my compounds heavier with less reps, and doing all my accessory work at the same or higher reps.

Typically any routine that has me squatting or doing legs more than 2x a week causes a lot of inflammation in my lower back and irritates my sciatic nerve. (I have an old back injury from 10 years ago.) Honestly, I have had some of my best strength gains working legs only 1x a week, but I know that is not optimal for size gain.

Anyhow, any suggestions are appreciated.

[miacanesfan25]

I'm doing crossfit and yoga.

I don't like to lift heavy things. It hurts.

[deadpool9]

I'm doing crossfit and yoga.

I don't like to lift heavy things. It hurts.

[Lvisaa2]

I'm doing crossfit and yoga.

I don't like to lift heavy things. It hurts.

I went to hot yoga with a friend yesterday. It was ridiculous. But a room full of hot, sweaty women stretching isn't so bad. Too bad I could only focus on not dying. I destroyed some yummy sushi after so I can't complain too much.

I suggest PHAT. BBing focus with strength progression. Mixed heavy/light work. Overall, I like the style of the program even though when I ran it. I completely modified it. Made it a 5 day routine. Higher volume, and changed the splits.

[miacanesfan25]

I went to hot yoga with a friend yesterday. It was ridiculous. But a room full of hot, sweaty women stretching isn't so bad. Too bad I could only focus on not dying. I destroyed some yummy sushi after so I can't complain too much.

I suggest PHAT. BBing focus with strength progression. Mixed heavy/light work. Overall, I like the style of the program even though when I ran it. I completely modified it. Made it a 5 day routine. Higher volume, and changed the splits.

I keep saying I'm going to go because my back is extremely right all the time.

The potential boner is stopping me.

[Lvisaa2]

I keep saying I'm going to go because my back is extremely right all the time.

The potential boner is stopping me.

Yeah she's trying to make me go to her regular yoga class 3x/week. Which honestly would be great for me, but its kind of an inconvenience to get over there in the morning. But she squats and deadlifts(sumo) with proper form. And wants to actually learn more about nutrition and lifting so maybe I'll suck it up and try something new

[ErickStevens]

Smolov Jr. for tricep extensions.

[Lvisaa2]

Smolov Jr. for tricep extensions.

30 lb gain on my kickbacks in just one jr cycle

[gymjunki3]

layne norton's PHAT

[germaine07]

layne norton's PHAT

That's not nice. It's off season....

[deadpool9]

I suggest PHAT. BBing focus with strength progression. Mixed heavy/light work. Overall, I like the style of the program even though when I ran it. I completely modified it. Made it a 5 day routine. Higher volume, and changed the splits.

I had been considering doing PHAT.
Is this the page you use as a resource for the routine?
http://www.simplyshredded.com/mega-f...ated-2011.html

I have 4 months left on my bulk, hopefully to gain another 6 or 8 lbs.

[Poundcaker]

Wendler's 5/3/1 or Sheiko.

[Andrew_S]

layne norton's PHAT

Jason Blaha's FAT.

[gymjunki3]

Jason Blaha's FAT.

[ispoody1243]

lmao on spread

[determined4000]

I would suggest moving to soe set up where you are doing lower rep ranges for the heavy compound lifts rather than 8-10

TBH you could continue the same split but just do two heavy compounds at 5x5 + iso's / accessorizes at 8-12

[deadpool9]

I looked at PHAT a good bit and decided to start it today. Today was upper power, but it seemed like the volume was so low on it as far as power lifts on chest and back.
For you guys that have done it, do you do all your back/bi exercises together and then do all the chest/tri ones? I alternated pushing/pulling exercises, which may have been why I felt the volume was too low.

Following as close as I can to the exercises on the site, it seems like the sets for Dips and Pullups were not enough (only 2 sets each). Rack chins seemed way too easy, so I may have to find something more difficult to do there as I do not have a partner to weight those. I only have 1 barbell (7ft), so I had to sub the skull crushers for a cable variety. Might take some playing around with, but seems doable.