Gainz pi$$ slow now, help brah's

[MehranBrah]

Trained for 1.5-2Yrs Srs... 14 and half to 17 ( this october ) need help on what i should fix cuz I've plateaued for a bit over 6 months and i'm starting to get frustrated with overall progress . im thinking of jumping on a PPL since i workout 4x a week anyway.. let me know guys!! ill add couple pics as well

Deadlift 3X250lbs
Squat 5x185lbs
Bench 4x165lbs

MY ****ed up routine:

Monday Back n Biceps:

4X 8-10reps Lat pulldown machine 110lbs
4X 8-10reps bent over rows 95lbs
4X 8 rep deadlift 135lbs
4X 10 rep seated cable row 100lbs

4X 8-10 Rep dumbbell curl w/ 20lbs
4x 10 rep barbell curl w/ 45lbs
4X 8 rep barbell preacher curls w/ 45lbs


Tuesday Shoulders Traps:

4X 8 reps Lateral raise machine 30-50lbs
4X 10 reps shoulder press machine 135lbs
4X 8 reps dumbbell lateral raises 15-20lbs
4X 8 reps upright barbell rows 50lbs
4X 8 rep seated bent over rear delt raises 15lbs
3-5X 15 rep dumbbell shrugs 50lbs

Wednesday: Chest and Triceps
4X 8-12 bench press 135lbs
4X 8-10 incline bench press 125lbs
4X 6-10 Dumbbell chest press 30-40lbs
4X 10-15 dumbbell flies 20lbs

4X 8-10 cable Triceps extensions 30lbs
4X 8-10 cable triceps pulldowns 30lbs
4X 6-8 tricep pushdown machine 90lbs

Thursday: Legs
4X 8 rep squat 95-135lbs
4X 8-10 rep leg extentions weight varies usually around 80-100lbs
4X 8-10 leg press 360lbs
4X 8-10leg curls 50lbs
4X 15 repscalf raises on leg press

and rest of days i rest and repeat. sometimes i switch up the days just to add a variety. this has been my routine for on and off 2 years lifting. april 2014 to october 2016. i've only been in the gym for bout year n half though.

went from 100lbs to 155lbs. 5 foot 2ish to 5 foot 6ish age 14 and half to 17.

It has been working until now but i've plateaued for like 6month ish.. my sleep is around 6 hours and i sleep 2-3 in the evening after school lol. i usually eat white rice and chicken 2-3 X a day. some weight gainer too. 3scoops post workout. i have blue cheese with couple toasted buns in the morning and couple burgers at mc donalds in school. that is pretty much my nutrition for past 2 years..

PLEASE tell me what you think and critique me as much as possible srs. appreciate any and all advice! thanks brah's

[SuffolkPunch]

It would probably benefit you to deload and then work with lower volume and much higher exertion levels - i.e. take every set to 1 rep short of failure for main compounds in the 5-10 rep range. Accessories to complete failure in the 8-15 rep range.

You could use a PPL or Fierce 5 upper/lower, or even my 3-of-5 rotation here:
http://forum.bodybuilding.com/showth...hp?t=172250193

[MehranBrah]

thank you very much for the advice. i looked up fierce 5 but i'll try the PPL split first. and might try your rotation later on! Very good stuff!

[Splosh1996]

Have you tried training your 3 big lifts for strength, and adding hypertrophy accessories on top of those? You might make more strength gains training with heavier weights for 5 rep sets, and for the natural lifter we really do need to emphasize on strength to increase our size the most we can.

Also why is your squat so close to your bench... Not good at all man

[jwtiger69]

One thing to look at is your diet.... Are you eating enough to grow at this point?

[MehranBrah]

atm i am only eating enough to maintain but will start gaining some more weight prob only 10 pounds max. and as for lifts i just hit 185lbs for 5 reps deep on the squat, bench is around 165lbsx4 reps atm. deadlift has went up as well, but haven't tried to max that out yet