my current routine - suggestions on changes?

[timpa]

Hello everyone -

New here - but lookin for some help. Been lifting seriously for about a year - have gone from 160 to a solid 180. Feel like I am stalling a bit. Looking for some suggestions on my routine to make me start gaining again.

Currently workout 3 days - then 1 day off - then repeat.

Do 4 sets with each exercise. (12 reps, 10, 8, 6)
Start with about 70% max weight - add on from there with each set.

Day 1 - Chest and Shoulders
Day 2 - Arms (bis and tris)
Day 3 - Legs and Back

Also, every other day switch between abs and running.

Any suggestion on supplements would be helpful as well - currently on creatine, protein shakes, protein bars - caffeine pills prior to workout.

Thanks

[ilker]

I would suggest training each muscle group once a week. And you should change your rep and set system every one month or two. You should keep your reps between 8-4 (like 8-6-4-4) and lift big if you wanna put some size to your frame. I tried almost all the kinds of splitted routines. Here is the one that worked best for me:

monday chest - biceps -calves
tuesday legs - abs
wednesday- off
thursday back - calves
friday - off
saturday shoulders - triceps - abs

You should try everything and see which one works best for you... I generally use glutamine, gain fast and BCAA's when I am bulking..

[ebon00]

Originally posted by ilker
You should try everything and see which one works best for you...

Wow, try everything... that might take a while. I think timpa has a solid supplementation program so far, so I think it's more important to go that extra mile when it comes to diet.

I don't agree with working each muscle group once a week, that would be reducing long-term intensity which means less work. That's no good. Instead, go for a two-way split for a while. Preferrably upper body/lower body so that there's ample recovery time despite working out 4-5 times a week like this:

Monday - upper body
Tuesday - lower body
Wednesday - rest
Thursday - upper body
Friday - lower body
Saurday - rest
Sunday - rest or start over with upper body

Since you've been doing a certain rep range for a long time I agree that it's time to change. But I would have you reduce reps further. Try no more than 3 reps per set and really push yourself for 5-8 sets. That way you'll really hit the type II fibers hard and work on strength which you ca use in your next taining cycle.

There's no need for a lot of exercises, just pick 'money' exercises that work the major muscles: squats, deadlifts, good mornings, bench press, pullups, military press, etc. If you try that for 6-8 weeks you should be primed to gain more on the routine you've been using so far (it obviously worked so remember it).

[Skuba]

You mean, I don't need to be doing 4 exercises with 4 sets to the same muscle?
I don't evenneed to do 4 sets for any muscle? should I do only 3 ?