help! i've stopped progressing!

[shaft]

i'm looking for some help. i haven't been progressing much lately with my routine. i've been doing this one for about 15 weeks. i've been training for about year. Let me hear some ideas on how to change my routine, cause i've stopped gaining on my current one. HELP!!!!!!!


Monday-Chest
Flat db bench – 3
Decline db – 3
Cable fly – 3
Db shoulder press – 3
Side laterals – 2
Skullcrushers – 3
Dips – 3

Wednesday–Back
Deadlifts – 4
Chins – 4
Cable row – 3
Db curl 3 – 9x30lbs
Reverse curl – 3
Wrist curl – 3
Reverse wrist curl – 3


Friday - Legs
Squat – 4
Good mornings – 3
Seated calf raise – 4

 

[Bodhidogma]

maybe u need to eat more.

or maybe u need to take time off.

nobody here can really tell you what to do, you need to figure it out for yourself.

 

[GRIMMER]

Change the routine!!! Use dumbells instead of barbells, change the order in which you start, change reps ECT.

 

[cure]

#1 eat more calories...more protein more carbs...for sure...
#2 cut down on the amount of sets you do...3 at most per exercise...9 at most for each bodypart...
#3 use less reps, more weight...
#4 rest rest rest sleep sleep sleep...pretty much it...

 

[Roadblock]

Have you been working out a year without a break? If so, then take a week off, you might be overtrained.
I just recently came off a 2week brake and all my lifts are going up again, feels like I am recharged.

 

[TheManHimself]

i'm looking for some help. i haven't been progressing much lately with my routine. i've been doing this one for about 15 weeks. i've been training for about year. Let me hear some ideas on how to change my routine, cause i've stopped gaining on my current one. HELP!!!!!!!


Monday-Chest
Flat db bench – 3
Decline db – 3
Cable fly – 3
Db shoulder press – 3
Side laterals – 2
Skullcrushers – 3
Dips – 3

Wednesday–Back
Deadlifts – 4
Chins – 4
Cable row – 3
Db curl 3 – 9x30lbs
Reverse curl – 3
Wrist curl – 3
Reverse wrist curl – 3


Friday - Legs
Squat – 4
Good mornings – 3
Seated calf raise – 4

SHAFT,

Yes, eat more...rest more...maybe take a week off... All that is good advice... Follow it!!!

And yes, we can tell you what to do, or atleast what might help, that's why we have a FORUM!!!

I would change that workout quite dramatically... For one, you're not giving your shoulders & traps enough attention and that may cause you to lag on a few lifts... such as Bench and Deads... Also, you're trying to cram so much into one workout that nothing's really getting a BLASTING... You should take one bodypart and BLAST it into the stratosphere... And I don't SEE INCLINE BENCH PRESSES in your workout at all... That's SACRILEGE, my friend!!!

What you may wanna do is workout 2 days on and 1 day off... And keep changing your exercises... Work chest and tri's on Monday... Back n Bi's on Tuesday.... Shoulders and Traps on Thursday.... Legs on Friday.... Oh, and please add more exercises to your leg workout.

If you need a split... Lemme know!!!!

 

[shaft]

thanks for all the good advice guys. i have been taking a week off about every 8 weeks.

what kind of new split do you recommend TheManHimself?

thanks again guys

 

[lynaghgrew]

train whole body twice a week, no more no less. if u think ur ready for a 3 way split answer this:

can u press bodyweight above head?
can u bench press 1 1/2 x bodyweight.?

 

[MrMuscle]

i'm looking for some help. i haven't been progressing much lately with my routine. i've been doing this one for about 15 weeks. i've been training for about year. Let me hear some ideas on how to change my routine, cause i've stopped gaining on my current one. HELP!!!!!!!


Monday-Chest
Flat db bench – 3
Decline db – 3
Cable fly – 3
Db shoulder press – 3
Side laterals – 2
Skullcrushers – 3
Dips – 3

Wednesday–Back
Deadlifts – 4
Chins – 4
Cable row – 3
Db curl 3 – 9x30lbs
Reverse curl – 3
Wrist curl – 3
Reverse wrist curl – 3


Friday - Legs
Squat – 4
Good mornings – 3
Seated calf raise – 4

I for one do NOT understand this training split at all. are you training for strenght? or for mass? cuz i dont get it..lets take a look at your routine.

Chest
Flat db bench – 3
Decline db – 3
Cable fly – 3

Ok you have three exercises for chest. thats good, 2 pressing movments and one fly movment. try changing it around. Try doing Incline BB press instead of flat for a change. do a dumbbell fly movments instead of cable.

Shoulders
Db shoulder press – 3
Side laterals – 2

2 exercises for such a complex group. I would add at least 2 more exercises. rear deltoid laterals and shrugs so you hit the trapezius as well

Triceps
Skullcrushers – 3
Dips – 3

This is good 2 good solid exercises.

Back
Deadlifts – 4
Chins – 4
Cable row – 3

Good selection of exercises here. nothing to say.

Biceps
Db curl 3 – 9x30lbs
Reverse curl – 3

doing biceps after back is some tough shit, try doing some incline db curls to get the shit back on track.

Forearms
Wrist curl – 3
Reverse wrist curl – 3

try switching between DB and BB on these

Legs
Squat – 4
Good mornings – 3
Seated calf raise – 4

Now..this here fcks with me..it really does..you devote a whole day to this? squat is a good exercise..no doubt..but not so good that 4 sets of it and your done with your legs..where are the legpress?leg ext.? leg curls? SLDL? Lunges? anything? no bro, we want big wheels..lets add at least 3 more exercises to legs.
The good morning i dont understand either..its a lowerback exercise, and your lowerback get enough work on the deadlifts and squats.

Just my opinion. like i said in the beginning. i dont know what your goals are. but my advice is as follows. 1 year of training. you can advance to a split system now..my advice a 2 on 1 off 2 on 1 off split. for instance like this

Day1: Quads/hams
Day2: Chest/Triceps
Day3: Rest
Day4: Back/Biceps/Forearms
Day5: Shoulders/Calves/Abs
Day6: Rest
Day7: Start over on day 1

Remember that diet is KEY to improvment. think carefully how you eat daily. and read up on how to improving it.

its all good in the end bro.

 

[Boyyo]

When I run into a plateau, I usually up my protein intake and I add some kinda supplement being createin or anything just to give that little bit extra motivation. Than I change up my routine doing diff. kinds of lifts.