Thread: Need help!

What does your diet and training routine look like? Do you ever change things up?

to be honest with you I haven't changed things up in a wile thats why im here i think i have plateaud .. i work out my chest and triceps mondays usually do flat bench 4 sets increasing weight ever set and on lat set do a burn out ... then I do decline same thing sometimes i add flys wile doing both and then ill get on the smith with a slightly higher angle then the inline and do for sets then ill do dips 4 sets for triceps pull downs and barbell rows i guess there called all 4 sets

day two

latt pull down cables 4 sets

pull ups 3 sets

seated rows 4 sets

lower back hammer strenght four sets

arms

agaist the wall babrbell curls increasing weight ever set with burn out on last set

then seated curls 4 sets

preacher culrs 4 sets

cable curls 4 sets

day 3 shoulders

shoulder press 4 sets

a couple other shoulder machines to be honest don't know the lingo all 4 sets with shrugs at the end

any help is awesome sorry if its not really clear but i tried

Well when in doubt just go back to the old Lee Haney style of off season basic training:
10 sets of 10 reps
for example: 10 sets of bench presses for 10 sets
they gotta be hard working sets, not just throwing light weight up and down.
As a matter of fact if you pick one weight and stick with that weight you'll find you may be able to complete 10 reps for the first 2 or 3 sets but then begin to falter on the 4th set and so on. There in lies the challenge!
KEEP IT SIMPLE....STICK TO THE BASICS....DO WHAT YOU KNOW IS THE RIGHT THING TO DO.
Nothing fancy or no one flaming you here. I think this would be the best way to go for you. Give or take a set here or there.

Built has some pretty good routines on here for goals such as yours, wait for her to chime in.

I will say though, whats with all the curls? seems a little overkill. Biceps are a very close secondary for back movements so there really isn't a need to blast them to crap once a week.

Overall though it looks like you could use a bump in your volume

Thanks for the props, Travis.

Josh, how about you tell me how you eat and what your specific goals are.

Originally Posted by joshm22

to be honest with you I haven't changed things up in a wile thats why im here i think i have plateaud .. i work out my chest and triceps mondays usually do flat bench 4 sets increasing weight ever set and on lat set do a burn out ... then I do decline same thing sometimes i add flys wile doing both and then ill get on the smith with a slightly higher angle then the inline and do for sets then ill do dips 4 sets for triceps pull downs and barbell rows i guess there called all 4 sets

Changing things up once in a while can definitely help to get past a plateau