It has been soooo long since I've been on this forum. Just been so busy with school.
My routine has plateaued. I'm not making any weight gains. This my routine as of right now. I've been doing this routine for about 11 months:
Day 1: Chest/Biceps
5 sets 8 reps 205lbs (flat bench press)
5 sets 8 reps 225lbs (decline bench press)
5 sets 8 reps 235lbs (fly machine)
5 sets 8 reps 195lbs (pec deck)
5 sets 8 reps 45lbs (standing bicep curls)
5 sets 8 reps 120lbs (preacher curl machine)
5 sets 10 reps 30lbs (cable curls)
Day 2: Shoulders
5 sets 8 reps 65lbs (seated dumbell press)
5 sets 8 reps 170lbs (shoulder press machine)
5 sets 8 reps 90lbs (upright rows)
5 sets 8 reps 25lbs (front lateral raises)
5 sets 10 reps 25lbs (side lateral raises)
Day 3: Lats/Back/Triceps
5 sets 8 reps 170lbs (seated row)
5 sets 8 reps 195lbs (lat pulldown)
5 sets 8 reps 230lbs (hammer strength pull down)
5 sets 8 reps 270lbs (hammer strength ?)
5 sets 8 reps (bench dips)
5 sets 8 reps 30lbs (concentration tricep extensions)
5 sets 8 reps 75lbs (tricep pushdown)
5 sets 8 reps 95lbs (seated tricep press)
Day 4: Legs/Abs
5 sets 8 reps 315lbs (hack squat machine)
5 sets 8 reps 190lbs (leg extensions)
5 sets 8 reps 130lbs (leg curls)
5 sets 30 reps (decline crunches)
Then I'll repeat Day 1,2,3 at the end of the week.
I'm not taking any creatine just protein after every workout. I'm gonna post my diet in the nutrition section.
I'm 6'2" 200lbs.
Any suggestions on my routine?
40 sets for back and triceps? Crap man, how are you still alive lol.
A couple of things: As Max said, lower the volume. How about by a whole half?
Also, you should step up on that leg routine. Throw in some of barbell squats, front squats, leg press, BB lunges, DB lunges, and SLDL.
Last edited by Canadian Crippler; 05-10-2005 at 12:55 AM.
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The thing is I never ever get sore ever. How is doing less going to help? Do less sets/reps but more weight?
Ya I neglect my legs.
I plan to get some pics up soon.
Don't worry about not being sore. It means nothing in the grand scheme of things. As long as you are lifting more, then that's all you need to worry about. Also, don't neglect the legs. Johnny Bravo is a cartoon for a reason.
volume is way to high. No need to go from machine to db on the same exercise specially with 5sets each. If you havent over-trained i can almost guarentee you will cause I made similar mistakes when I first started.
Try doing only compound movments and maybe 3-4 sets for bi/tri/traps/calvs
And maybe try switching up compounds every week. So like BB one week DB the next, then maybe continue onto Cables
Last edited by brewski053; 05-27-2005 at 10:23 PM.
I tohught the same way when i started out to dude. Less = More. Sorness isnt a good way to determine a good workoutOriginally Posted by Ken Masters
your going to wanna try doing your routine with higher reps lower weigths one week and lower reps higher weights the next week to break this plateau.
**** man CUT DOWN, im at school 5 days a week aswell, i think you need to ease back a bit dude. Only go for an hour at lunch build you routine around that.
Are you eating properly? Gains might not be happening because your so busy keeping up with school and the gym and whatever else you only eat high sugar stuff to keep you going whats your diet like?
PM me if you want routine i am on since we are in teh same situation