different training routines

[Zhu]

ive been lifting steadily for about 6 months, and the past month, ive hit a wall with my progress. this is the routine i have been using for the majority of my lifting "career".

bench:
1x8 185lbs
1x5 195 lbs
1x10 135 lbs closegrip

incline:
3 sets of 10/8/6 starting at 115 lbs and adding 10 lbs with each set.

dumbell flys:
3x10 30lbs

decline:
3 sets 10/8/6 starting at 135 lbs and adding 10 lbs with each set.

brain crushers:
3 sets with 40 lbs

i was never sore or tired the next day with this routine

id like to add that i started taking creatine, although im off it as of now. even with creatine, my upper body didnt see that much advancement. before i started taking creatine, i was able to max 220 lbs, and while taking it, i still was unable to max 225 lbs.

new routine:
to sum it up, all i do is less weight, but more reps (until my arms feel paralyzed and my spotter is lifting much of the weight)

i did the new routine for biceps, and i was sore the next day, the first time i have been sore from doing biceps in a long time.

i did the new routine for triceps just yesterday as well, and again today i am sore. is this good/bad? which routine is better?

ive also started drinking protein shakes after every workout, although that didnt give significant results either.

 

[BiggNStronger]

F-

 

[GFR]

ive been lifting steadily for about 6 months, and the past month, ive hit a wall with my progress. this is the routine i have been using for the majority of my lifting "career".

bench:
1x8 185lbs
1x5 195 lbs
1x10 135 lbs closegrip

incline:
3 sets of 10/8/6 starting at 115 lbs and adding 10 lbs with each set.

dumbell flys:
3x10 30lbs

decline:
3 sets 10/8/6 starting at 135 lbs and adding 10 lbs with each set.

brain crushers:
3 sets with 40 lbs

i was never sore or tired the next day with this routine

id like to add that i started taking creatine, although im off it as of now. even with creatine, my upper body didnt see that much advancement. before i started taking creatine, i was able to max 220 lbs, and while taking it, i still was unable to max 225 lbs.

new routine:
to sum it up, all i do is less weight, but more reps (until my arms feel paralyzed and my spotter is lifting much of the weight)

i did the new routine for biceps, and i was sore the next day, the first time i have been sore from doing biceps in a long time.

i did the new routine for triceps just yesterday as well, and again today i am sore. is this good/bad? which routine is better?

ive also started drinking protein shakes after every workout, although that didnt give significant results either.

Do you train: Legs, lats, traps ???

 

[Zhu]

Do you train: Legs, lats, traps ???

yea i go running twice a week, and lift lower body once a week. i dont really focus on legs that much though.
squat 3x10 @ 175 lbs
leg curls 3x10 on a machine
some weighted walking lunges thrown in there.

 

[mike456]

you do not have any exercises for the posterior chain except leg curls.

 

[Zhu]

you do not have any exercises for the posterior chain except leg curls.

does that affect my ability to progress in upper body strength? what are some posterior chain exercises?

 

[CowPimp]

Try a higher frequency program. Try implementing better balance. Try different exercises. Use different repetition ranges.

Try something else. The stickies will help guide you to a new program.

Oh, and if you haven't unloaded or taken any time off from the gym, now would be a good time.

 

[mike456]

does that affect my ability to progress in upper body strength? what are some posterior chain exercises?

yes, deadlifts, rows, pulldowns/ups, reverse flys

 

[GFR]

does that affect my ability to progress in upper body strength? what are some posterior chain exercises?

These exercises should be 95% of your workouts.

Squat
Dead Lift
Bench Press
Military Press
Rows
Lat pulls
Dips or close grip bench
Pullups