ok, I've got a good routine down, and I was typically increasing my weights about once a week.  Now I've been unable to increase my weights or my reps, and I'm wondering where I go from here.  I typically increase the weight when I can do more than 8 reps.  Here's the routine now
Mon/Thurs:
[img]http://www.exrx.net/AnimatedEx/PectoralSternal/BBBenchPress.gif[/img]

incline[img]http://www.exrx.net/AnimatedEx/PectoralSternal/DBFly.gif[/img]

[img]http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBShoulderPress.gif[/img]

[img]http://www.exrx.net/AnimatedEx/Triceps/DBOneArmTricepsExtension.gif[/img]

Tues/Fri:
[img]http://www.exrx.net/AnimatedEx/BackGeneral/DBBentoverRow.gif[/img]

[img]http://www.exrx.net/AnimatedEx/DeltoidPosterior/DBSeatedRearLateralRaise.gif[/img]

[img]http://www.exrx.net/AnimatedEx/DeltoidLateral/DBLyingLateralRaise.gif[/img]

[img]http://www.exrx.net/AnimatedEx/Biceps/DBCurl.gif[/img]


I do between 6-8 reps typically for each, making sure the last set goes to failure.  For example, I might do a set of 6 curls, another set of 6, and finish up with a set of 8.  The next time I do curls, I'll try for 3 sets of seven, until I wind up doing a set of 7, a set of 7, and a set of 9.  Then I spread it out to 3 sets of 8.  Once I get to 3 sets of 9, I increase the weight next time.  30 seconds between sets, a  minute between excercises.  Slow and steady, a count of 2 on the press, and a count of 4 on the "drop".

These workouts take about 20 minutes each, not counting stretching and such.  I have been eating a little over 100 grams of protein a day (I am 6' 170 lbs).  I have been seeing what I would consider good results without taking any weeny shrinkers.

The question is, have I hit a wall?  Am I in the "Adjustment complete" phase and need to change everything?  Do I need to take a week off or something before I totally revamp the entire routine?  I am at the wall right now with every one of the excercises above, so I assume that if I'm going to change them up, I need to change them all.  Should I rotate in the changes?  In other words, should I keep the Mon/thurs routine the same just switch to incline press, then change the others over a period of weeks?

OK, I've rambled on enough.

What are your goals?  If you are looking to add mass and strength, I'd recomend something a little differrent.  And regardless of your goals, I don't see any leg exercises in there at all.  That's bad. [:)]

If you are trying to add mass and strength, here's what I'd recommend.  Try working out each muscle once a week.  For example:
Monday:Chest
Tuesday:Back
Wednesday:Legs
Thursday:Shoulders
Friday:Arms

Aim for 4-7 reps for two weeks, then switch to 8-12 reps for one week.

Also, for someone your size, 100 grams of protien per day is not nearly enough to support muscle growth.  Try adding another 150 grams per day for a total of 250 grams.  Your carb intake should be around 550 grams per day.  Start eating more and change up your routine and you'll see improvements.  Good luck.

Hey sr15, that's my routine[:D]


Ya, your split is a beginers split really.

Oh, and start lifting legs!

[url=http://www.ar15.com/forums/topic.html?b=1&f=113&t=187224]sidebar on the protein intake[/url]

Couple of things
- Of course it's a beginner routine, I'm a beginner.  Maybe now that I've hit that wall it's time to spread out to one group a day?
- What the hell am I going to do for chest all in one day?  Incline and flat bench & fly?  what do I do then when I hit the wall doing that and need more excercises?
- I don't do legs right now for a couple of reasons.  One is that I like have wednesdays off. the other is that I feel like I'm shaped disproportionately now from years of biking and playing soccer, and I'm trying to catch my upper body up to my legs.

thanks for the advice though guys, I appreciate it.

Yeah, it was mine for years and it's probably still my favorite.  I go back to it every now and then.  I started the one I posted [url=http://www.ar15.com/forums/topic.html?b=1&f=113&t=183077&w=searchPop]here[/url] today.

In my opinion, yes.  Any time you stop making improvements every week, you need to change something.



sounds good to me.



Eat more and train harder.  It also helps to rotate exercises, so you're not doing the same thing every week.  You can also add super sets.



If you want wednesdays off, combine chest and shoulders or chest/tris, back/bis.  I wouldn't skip legs all together.

TRY DOING A full body major muscle group work out a few weeks to vary your routine.....warmup..3sets squats, 3bench, 3military, abs, AS much as possiable dips'ncurls.........this'd be with 1 days rest of course. Hey!! I know you could do cardio on that rest day![;)]