Hit a Plateau - Need a New Routine?

[tyel]

I've been doing the same routine for about 8-10 weeks and I seem to have hit a plateau. I've been doing s split like this:

Day 1 - Legs - Squat, hacks, extension, seated curl, lunge
Day 2 - Chest and Biceps - Bench press, incline press, barbell curl, hammer curl or concentration curl
Day 3 - Cardio (HIIT)
Day 4 - Legs and Shoulders - SLDLs, lying curl, military press, lateral raises, upright rows, rear delts
Day 5 - Cardio (HIIT)
Day 6 - Back and triceps - pulldowns, rows, hyperextensions, skullcrushers, kickbacks, pressdowns
Day 7 - Rest

I'm doing 3 sets with 6-8 reps per set (not including warm-up sets). This worked very well for a while - I gained mass and strength. But I seem to be at a plateau now.

Any suggestions for how I should modify things? I'd like to keep building mass and reducing bf.

[laura817]

tyel --I believe even the most productive exercises lose their effectiveness over time. One thing you might want to consider, if not already, is changing your exercises order around. If you routinely do bench press, incline press & cable crossover on chest days. You might want to do incline press, cable crossover, and bench press instead. Also, switching a particular muscle group can also restimulate progress such as:

Week 1:
chest & biceps
back & triceps

Week 2:
chest & triceps
back & biceps

Diet also plays a key role in fat loss. You might want to tweak that as well.

Good luck!

[Firehawk]

Evidently you are trying to bulk? I would say to do like Laura said, change a couple exercises out with new ones, or change the order, change the rest time (longer or shorter), and also pay attention to your diet. Maybe you need to eat more.

If you are putting more lean mass on, your caloric needs will go up. Are you accounting for that? Are you getting enough sleep/water? Perhaps you need a week off from the gym. That week off of rest time can also cause things to unclog and get you back into your rhythm.