So I've been working out using an adaptation of BGB for about six months now, and I've found that my results seem to be declining now.
First, my workout:
Deadlift 5 sets at 1 rep
Bent Row 4 sets 10 reps
Seated cable row 4 sets 10 reps
Flat bench 4x10
Incline Fly 4x10
Incline dumbell press 4x10
Leg press 4x10
Incline bicep dumbell curl 4x10
Standing bicep barbell curl 4x10
Seated shoulder press 4x10
Standing lateral raise 4x10
Standing lateral row 4x10
Cable pulldown, 2 different grips at random 4x10
Leg pulls 4x10
Cable pushdown 4x10
Note, I aim for 4 sets of ten and I generally increase the weight each set, so bench will start at 65 and finish at 75. Last set I'll push out only about 4-6 reps.
Also note, all my sets are to failure with the exception of my warm ups.
My questions: Can I stick to BGB style workouts and just change up the exercises?
Am I doing enough sets per muscle?
Am I doing a decent rep range, starting at 10 and increasing weight until I can only push out about 4-6 reps?
Should I not work to failure?
Also, as far as diet goes I eat 6-8 meals a day, high in protein, with fat and carbs. I also have a post-workout shake. The problem here isn't my diet.