need some advice

**jon1234** · 08-28-2011, 09:39 AM

i've hit a bit of a plateau recently, i have been training properly at a gym for pretty much one year, in that time i have made good gains, body weight has gone from 10 and a half stone to 12 and a half (147 to 175lbs) my arms have gone from about 11.5" to 14.5" when cold (i'm 5'10"), but everything has come to a bit of a halt recently, i know that everything slows down when you get past nooby gains so i might just be being impatient. can anyone give me some advice, routine is as follows

day A
bench
mil press
squat
tricep push down

day B
rows
lat pulldown
deadlift/ham curls
bicep curls

then one week i do A, B, A and the next B, A, B each exercise is 3 sets of 6-12 reps and after last set i do 2 drop sets.

so ideas please if my routine is ok then i need to focus on my diet more. any help appreciated

**CaptainNapalm** · 08-28-2011, 11:09 AM

I suspect your problem with hitting a plateau might be directly related to the fact that you stick to the same routine for too long. If you don't change up your workouts every 3 months or so then you can't expect your body to continue changing and progressing. Change up your workout and see if you progress.

**jon1234** · 08-28-2011, 11:23 AM

i dont know what routine to try next? i still want to do each muscle group twice a week

**CaptainNapalm** · 08-28-2011, 01:57 PM

You're currently doing a push-pull routine which is a good workout. I too like to train each major muscle group twice weekly but you can still change things around.

From personal experience, the best thing I did for my progress is the "20 rep squat program" for 8 weeks when I hit my plateau over a year ago. I took a week off and then did the squat program for 8 weeks followed by another week off. I gained just over 10 lbs and my lifts increased in all aspects except for chest but progress in general was very good when I resumed my usual routine I use for maintenance.

You can also try the following three day a week workout. Day 1 Upper body (all heavy compound lifts), Day 2 Lower body (all heavy compound lifts), and Day 3 Accessory day where you do things for your whole body but just focus on isolation lifts and/or lagging body parts. I found this workout to be very effective also.

You can also do your same workout but for a few weeks focus on higher rep ranges with lower weight or vice versa. Then resume to your usual weight and rep ratio and see if you've progressed. You can also do negatives and change the tempo of your lifts.

**Bonesaw** · 08-28-2011, 06:18 PM

I did a upper/lower split for about 4 months hitting everything twice a week, now I'm doing a push/pull/legs split almost hitting everything twice a week.

**FitnessFreek** · 08-28-2011, 08:24 PM

Switch up reps/sets if you want the same schedule. You could just switch to a new routine though. Make sure you are eating enough, maybe add some new supplements and the gains will continue.

**ANIMALHAUS** · 08-29-2011, 06:37 AM

Originally Posted by CaptainNapalm

I suspect your problem with hitting a plateau might be directly related to the fact that you stick to the same routine for too long. If you don't change up your workouts every 3 months or so then you can't expect your body to continue changing and progressing. Change up your workout and see if you progress.

This x2. Switch up your routine!

**jon1234** · 08-29-2011, 09:06 AM

can someone suggest a routine for me to give a try? can gym 3 times a week.

**Bonesaw** · 08-29-2011, 03:33 PM

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