Advice on how to change up my routine a bit

P

Phate89

2
Well, I feel like i'm getting close to a plataeu. I'm not making strength gains as much as I used to. On my bent over row i've been stuck at this same weight and around the same reps for a while now, and was wondering how can i switch up my routine to hit my body with something new.

A
squats
Bent Over Rows
Weighted Push ups
Chinup variations
Situps/crunches
Bicep Curls/Narrow curls
( any other ISO )

B
deadlifts
military press
Up Right Row
pull ups
situps/crunches
bicep curls/narrow curls
( Any other ISO I feel like doing )

any advice on how i can change this routine, whether its a upper lower split, or the exercises are in a different order, or any help at all.

Thanks
 
Oh yea..and one more thing..i have been stuck on this same weight and same rep on the barbell row for i don't know how long..but too long. This is that on the last sets, on the last reps i can't get it up all the way and struggle to get it up half way. is this a sign that i should lower the weights until i can 4x12 with 20lbs less, then add weights again?
 
There are a couple of things you can try:
1. a different horizontal pulling movement: one arm dumbell rows, reverse grip barbell rows, chest supported rows, some type of rowing machine, if you have access to one, even power cleans instead of deads and rows, etc...
2. a different rep/set scheme on alternate days: do 5x5, 6x4, 8x3,12x2 on different days
3. cycling: reduce the weight by 25% or so, and then concentrate on form and feel, for 2-3 sets of 12-15 reps. Each succeeding session add the smallest increment you can to the weight, until you can't do 10+ reps. Then drop the weight again next session and start the cycle over again.
 
Did you ever consider power lifting for a month to gain strength using simple routines and very low rep ranges 1-5 then go back to higher reps to gain muscle mass. Many beginning resitance trainees become discouraged when the fast gains they saw in the beginning start to taper off. This is not a plateau but is instead a more realistic picture of results to expect. You can extend this fast gain period by eeking out a bit more strength.
 
maybe throw a lil jump rope in between stuff, it will get you heart rate up, keep a clean sweat, and increase your "strength feel." And it will be fun!

So instead of pacing around thinking psych psych psych, you can jump jump jump and breath breath breath.

:)

FF
 
Thanks for the advice, and yea I am switching up my routine a bit and instead of sticking to the 6-10 reps i'm going to be doing some 1-5 sets,6-10, and over
Though another reason i thought i plateued was because my weight gain stopped, and i was at the same weight for 2-3 weeks, is that a reason why strength and progress would stop?
 
Phate89 said:
Though another reason i thought i plateued was because my weight gain stopped, and i was at the same weight for 2-3 weeks, is that a reason why strength and progress would stop?
Click to expand...

I think that could have something to do with it.

Just out of curiosity, how many calories are you eating per day? And how much protein are you getting? (and fats, carbs if you know that too)

And what is your height and weight? Maintance calories?
 
Try to get around 150-160grams of protein a day

Maintenance atm is around 2100( though it used to be 1800cals when i was lighter), and i'm eating around 2500 cals now, gained .5-1lb in the past week, so 2500 is fine with me for now.

5'9, 151
 
Phate89 said:
Try to get around 150-160grams of protein a day

Maintenance atm is around 2100( though it used to be 1800cals when i was lighter), and i'm eating around 2500 cals now, gained .5-1lb in the past week, so 2500 is fine with me for now.

5'9, 151
Click to expand...

cool. We pretty much have the same stats, i'm half an inch shorter and weigh 151-155. I'm glad you found that 2500 number for yourself, it sounds pretty ideal if you are gaining .5-1 pound a week. I'm still experimenting to find that optimal number for myself..

I can tell you are trying to minimize fat gains while bulking, I am trying to do this too.

What I am using as my mentality or strategy is to make sure I feed my body ALL of the calories it can use for muscle development, even a little bit over just to make sure. If you want my advice, i'd recommend the same for you. I've seen your photos, your lean, and adding a small amount of fat wouldn't really slow you down too much.

That's just my advice, but i'd recommend always gaining a minimum of .5 pounds a week.

Good luck bro.
 
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