Need help with a push pull leg routine please!!!

[skull]

basicly i have hit a platuea in the last 6 months, this was my last 4 day split routine in which i increased my bench by 5 kg and squat by 10 kg but still gained no size put ona decent amount of weight but i definitely do not look bigger fell and look a little fatter as well i think

built in peroidlisation week one 10 reps week two 8 reps week three six reps and reapeat

chest_ 5 sets of bench, 5 sets of incline

Back + bis_ 4 sets of bent rows, 4 sets of dumbell rows, 4 sets of lat pulldowns

3 EZ curls, 2 sets of dumbell curls

Shoulders + tris_ 10 sets of seated shoulder press, 5 sets of NGBP

Legs_ 12 sets of squats

i dont dead as it kills my back even if im doing it with good form so i leave deadlifting alone for now....

just need some help with setting a push pull leg routine with some kind of peroidlisation as i have never done this kind of three day split before.
thanks

 

[alpha_rogue831]

I never put much credence in high volume, high set training. Twelve sets of squats? !!! You're obviously pacing yourself. Muscle growth is the result of all out effort, of getting all fibers to contract simultaneously. Do a set of squats to failure, then see how many more sets you can do, or even want to do.

 

[skull]

also this is choice of exercises i would do
exercises i would use in routine, no deadlifts unforunately

chest: incline, flat bench

Tris: NGP

shoulder: seated dumbell press

back: dumbell bench row, Barbell bentover rows, laterial pulldowns/ maybe chins

Bis: EZ curls, Dumbel curls

legs: squats, SLD

 

[skull]

anyone?

 

[ihateschoolmt]

Do something like

bench
dips
military press
tri extensions

pull ups
bent rows
pull downs
curls

squats
SLD
leg press
calve raises

Just switch around some of the movements every once in a while, and do 1-3 sets of each and use a little more intensity.

 

[skull]

cant do dips in my gym unfortunately so need two chest exercises and a solid tri exercise i think

i had an idea for a routine i want to include a decent amount of arm work as my arms do not grow one bit without direct work on them

Monday
Bench: 4 sets
incline: 4 sets
Shoulder press: 4 sets
laterial raises: 2 sets
NGP: 5 sets

cant do a pullup at the moment but im trying
Tuesday:
Dumbell bench row:4 sets
Laterall pulldown:4 sets
Bent over row:4 sets
3 sets of EZ curls
2 sets of dumbell curls

Friday
6 sets of squats
4 sets of leg press
2 sets of SLD

any thoughts?

also how could i incorporate periodlisation into this routine, considering my last routine consisted of week one 10 reps week two 8 reps week three 6 reps and reapeat

thanks

 

[ihateschoolmt]

That's more volume than I like but if it works for you it doesn't look too bad. I have always been a fan on low volume high intensity. The periodizaiton I do is go to failure and when I can do 10+ reps the first set I up the weight next work out.

 

[skull]

To be fair i was just going to leave the laterial raises out but i thought that maybe the shoulders mainly the middle delts wont be hit hard enough does anyone think they are necessary?

 

[ihateschoolmt]

Don't worry about that, shoulder presses will hit them just fine. You can't contract just one head of the shoulder at a time, so you will never have big rear and front delts with little middle ones, just not going to happen.

 

[skull]

sory to ask again about your periodlisation. But after your first set of 10 reps what do you do about your other sets, do you pyramid down with reps, if you do how would it look like?

 

[gtbmed]

How long have you been training and what are your stats?

Also, what is your diet like?

 

[ihateschoolmt]

sory to ask again about your periodlisation. But after your first set of 10 reps what do you do about your other sets, do you pyramid down with reps, if you do how would it look like?

If I hit 10 sets on my first rep I have put so much effort in that set there is no way I'm going to hit 10 again. I get reps until I can't maintain good form for another rep unassisted, in other words, failure. If you don't like doing a lot of failure sets, 5/3/1 has a good periodization, google it.

 

[zoco]

I never put much credence in high volume, high set training. Twelve sets of squats? !!! You're obviously pacing yourself. Muscle growth is the result of all out effort, of getting all fibers to contract simultaneously. Do a set of squats to failure, then see how many more sets you can do, or even want to do.

^^This

 

[skull]

been training for about a year and a half
dont dead because of back issues
bench 85kg
squat 100kg

diets very good i feel

19 going on to 20 soon 5 11
12 and half stone
around 15% bodyfat

 

[davegmb]

You could try the Baby Got Back template, will help you out with your periodisation problem as it uses different rep ranges within each workout.
All you need to do is pick the exercises which you want to do as long as they fit into the template. Here's the link:

Got Built? » Baby Got Back

 

[skull]

thanks, checked it out looks a very interesting routine too try but from my experience so far 4 day splits havent yielded the best results for me, i want to try a 3 day split

 

[gtbmed]

Do Bill Starr's 5x5

 

[skull]

cant deadlift at the moment dude

 

[Phineas]

cant deadlift at the moment dude

Why? Do you have access to a barbell and plates? Or, even dumbbells? Then you can deadlift.

Deadlift - you pick up the bar and put it back down. Hell, any heavy object you can grip would work.

 

[gtbmed]

cant deadlift at the moment dude

You don't have to.

Squat Bench Row
Front Squat Military Press Pullups Hypers
Squat Bench Row

There you go.

 

[Ogedi]

Do Bill Starr's 5x5

yes if your routine doesnt work for you, very good routine^

start out with compounds in general and add auxillary work if your lifts stop improveing
keep track of improvements
EAT quality

ps. two things: why no deads? injury? couse if theres no injury involved that pain is not doing right technique
and personally i found push press better then military press, but thats me

 

[Ogedi]

o and u can dip
be creative put some benches together and add those boxes if ya got em

 

[skull]

cant dead at the moment, have had people watch my form even when iv done it right my back still kills, i have either mucle imbalences in my back or im not built to deadlift, so i do not want to hurt my back anymore then i have.

isnt deadlifting a big part of 5x5 so wouldnt it be slighly pointless

 

[ihateschoolmt]

No more pointless than working out without deadlifting, just sub it out it's fine.