I have been lifting seriously for two years making pretty significant gains, but recently I've noticed my progress has hit a plateau so I was wondering if someone could offer a solid routine.
I looked into rippetoe's routine but I feel like I may need a little more than that. Currently, I am 6 1 193 with about a 10% body fat (the trainer at my college did a test which said I was at 7 but I think it is off)
As a soccer player I have pretty much neglected leg workouts so I am hoping to start hitting the quads on a consistent basis which will hopefully help me get bigger quicker.
My diet is decent - I get a lot of calories, but they aren't always clean. I eat to gain size so typically I'll eat something like a couple of slices of pizza, a triple burger, potatoes, broccoli, etc. I am a college student so I cant have a perfect diet but I do my best.
I normally do back/bi's, chest/tris, shoulders/traps/arms, and get a leg workout when I play soccer for my college. Typically I do 3 different exercises for each body parts with 3 sets of 8-10.
Thanks for the help everyone!