Hitting plateau on gains ....

[AndsX]

I started with a 3 day routine which i have been doing for the last 2 months and gained about 13 pounds (From 128 to 143 now).

For the last 2 weeks i haven't seen any increase even though i increased my protein intake so i am thinking of changing my 3 day routine to a 4 day upper/lower body routine. Is that a good idea?

Previous Routine
Mon - Legs (Squat/Calf Raise/Leg Curl/Deadlift)
Wed - Chest/Back (Bench Press/Incline Press/Cables/DB Row/Pull Down)
Fri - Shoulders/Arms (Shoulder Press/Lateral Raise/Dips/Bicep Curls/Shrugs)

New Routine Plan

Mon - Upper Body
Bench Press 3x10
DB Rows 3x10
Incline Press 2x10
Pull down 2x10
Lateral Raise 3x10
Dips 2x8

Tue Lower Body
Squat 3x10
Dead lift 3x10
Calf Raise 3x10
Leg Curl 3x10
Abs

Thurs Upper Body
Military Press 3x10
Incline Press 2x10
Cable Rows 3x10
Lateral Raise 2x10
Bicep Curl 2x8

Fri Lower Body
Squat 3x10
DeadLift 2x8
Calf Raise 3x10
Leg Curl 2x10
Abs

Will this be a good workout without over training myself?

 

[cmarcell]

Either a beginner 3x5 or intermediate 5x5 (located in the stickys) would be a much better option for someone at your weight. I'm also assuming you are in fact a beginner/intermediate lifter.

 

[AndsX]

Either a beginner 3x5 or intermediate 5x5 (located in the stickys) would be a much better option for someone at your weight. I'm also assuming you are in fact a beginner/intermediate lifter.

I am a beginner but since i have been doing volume training for the last 2 months and gained some pounds would my split be more approriate than a 5x5.

 

[mad dipz]

maybe if you didn't train to failure in your previous routine like your trainer told you to you wouldn't be at a stall in gains.

 

[ZGzaZ]

What leads you to believe that youre not gaining weight at 3 days a week, so you should go 4 days a week? That's totally backwards.

 

[AndsX]

What leads you to believe that youre not gaining weight at 3 days a week, so you should go 4 days a week? That's totally backwards.

With my current routine i am hitting a body part only 1x a week. With a new routine it will be hit 2x a week. I am thinking that would help

 

[AndsX]

maybe if you didn't train to failure in your previous routine like your trainer told you to you wouldn't be at a stall in gains.

I am planning not to train to failure any more but do some progression every week either increasing the weight or more reps/sets

 

[s8nlilhlpr]

With my current routine i am hitting a body part only 1x a week. With a new routine it will be hit 2x a week. I am thinking that would help

Why would that help? Your problem is probably eating. Here's the thing, you burn X cals in your current routine. By adding ANOTHER day, you'll burn X + Y cals. You weigh 143lbs....you need to eat, A LOT more, don't worry about the routine until you get your weight moving.

 

[AndsX]

Why would that help? Your problem is probably eating. Here's the thing, you burn X cals in your current routine. By adding ANOTHER day, you'll burn X + Y cals. You weigh 143lbs....you need to eat, A LOT more, don't worry about the routine until you get your weight moving.

I have been eating good. The reason i wasn't worried too much about food is i gained a 12 pounds with my food routine and i increased my protein intake also.

I am been working hard doing lot of sets than i used to do before. Could that be a problem?

 

[s8nlilhlpr]

I have been eating good. The reason i wasn't worried too much about food is i gained a 12 pounds with my food routine and i increased my protein intake also.

I am been working hard doing lot of sets than i used to do before. Could that be a problem?

The more exercises you add, the more cals you burn, the more you have to eat. Simple as that. If you want to add more junk, then eat more. No offense, but gaining up to 140lbs isn't that hard, probably just means you started eating regular meals. The more you weigh the more you have to eat to continue gaining consistently. I cringe everytime I think how much the pro bb's have to eat EACH day just to maintain.