training routine

[Tooshort]

first off i'd like to say that discussion boards like these are great!! you guys help a lot..
now to the matter at hand..ive been lifting on and off for a few years now and i just started getting serious...going five days a week..my routines seem to be getting kinda of stagnant. ive been tryin to mix things up every now and then just so my growth doesnt get stagnant as well but this seems to be getting harder. I'm 5'8" about 153..last time i got a BF% done was about three years ago and it was 9 then..i think it still might be around that..give or take a percent..all my weights have been going up except in my back and bench..ive been stuck on 290 for the last two months..i try to keep the intensity of my workouts up but things still get kinda stagnant..if anyone has and ideas for me they would be appreciated..thanks

 

[Golfer18--old]

290 on bench and you weigh 153. HMMMMM, i doubt it.

Change your workout routine, your muscles will get used to the same workout and wont grow. Shock them.

 

[roidog420]

Heavy sets of triples is what sent my bench through the roof. Start light as usuall & work up to a heavy weight(which Im gonna assume for you would be around 245/250)for three reps. Make this your first work set, as all sets up until this point should be done simply to adapt to the heavier weights. Lets say you start at 245 & get it for the triple.....The next bench day try 250 for 3, if you get it try 255 for 3 the NEXT bench day, etc., etc. Keep going until you hit a snag & then go to doubles using the same principle. Every once in awhile try a heavy single just to see if the routine is working for you. BTW...thats a good bench at your weight dude! Nothing to be ashamed of at all.

 

[i2brew]

You'll need a lifting partner for this one if you use a bench....on your last set or last 2 sets, when you have gotten to failure on your heaviest weight, have you partner strip off 20to30% of the weight and hit the reps to failure with no rest, then have him strip off another 20-to30 and repeat reps to failure no rest then do it one more time. this really helps me get through the snags..the next time i lift i usually always can hit a little higher weight. good luck