Need to get beyond plateau...

[limited60]

I'm new to this site...so thanks in advance for any advice that I'm given.

I have been working out for one year, and have gone from 5' 11" and 158 to around 183. I have reached a plateau in muscle growth/ development. I have tried alternating my routine, changing my exercises, and varying the weights and reps on each exercise.
I eat between 160 and 200 g of protein a day, and about 400-500 g of carbs, with as little fat intake as possible. I allow some cheat foods, but don't binge when I have them.
I am taking creatine (5g/day post workout), glutamine (5g post workout, 5g pre-bedtime), and Alpha Lipoic Acid (250 mg when I start working out). I drink a bit between 1/2 and one gallon of water a day.
My goal is to reach 190 by January, and be a lean 190 by summertime. Anyway, what can I do to get over this hump?
I train 2 body parts on training day, and never go more than 3 days in a row, allowing for 2-3 days rest per week depending on the week and time constraints. So generally, I am hitting a body part only once a week.
I range my reps between 8-12 for working reps, trimming that down to about 6-8 in final set(s). My warm-ups are usually 2 sets at around 40%, then I do 3 actual working sets with an occasional drop set at the end.
I do not neglect body parts, and as a hardgainer, I have been doing lots of compound exercises (deadlifts, Squats, pull/chin upsetc.)
This got really long.....so, that's about it.
Any Advice? I want to grow, and I understand that it takes time. But how much...and is this typical?

Thanks
Chris

 

[dswithers]

There are lots of things to try. Some people resond better to higher reps and/or more frequent workouts, at least for some intervals. The first thing I would suggest you try is to increase the reps for a few workouts or a few weeks. Try doing all sets in the 12-15 rep range for a while and then go back to your pyramid scheme.

Another thing to try might be to do one day a week of very high reps for one body part that you are trying to focus on. Take chest for example and do bench press, 1 set of 40-50 reps and 1 set of 20-30 reps one day a week. Choose a weight you can get about 40 reps with, and do as many reps as you can until you reach 50 and then add 5 lbs the next time and try to keep getting 50 reps. Add weight when you can do 50 and try agian next time when you can't. Then do your normal 3 day a week split the rest of the week, just don't do chest or triceps on the day after.

Give those ideas a try for a few months.