Trying to break out of a plateau

[arb]

I've been working out for 10 yrs but haven't seen much progress in terms of mass gains over the last 2\3 yrs.

I'm 32, 185lbs, 8% bf and would like to gain 5-10 lbs whilst remaining at the same bf.

Here is my typical workout schedule:

Tuesday (back):

Dumbbell rows 10, 8, 8, 6
Lat pulldowns 15, 10, 8, 6
T-Bar 10, 8, 8, 6

Wednesday (chest)

Flat barbell press 10, 8, 6, 6
Incline dumbell press 10, 8, 6, 6
Cable crossover 15, 15, 15, 15
Dips 10, 10, 10, 10

Thursday (shoulders)

Dumbell press 10, 8, 6, 6
Upright rows 10, 8, 6, 6
Shrugs 10, 8, 6, 6
Front lateral raises 10, 10, 10, 10

Saturday (legs, arms)

Squats 15, 10, 10, 10
Leg press 10, 10, 10, 10
Deadlifts 10, 10, 10, 10
Leg extension 15, 15, 15, 15

Barbell curls 8, 8, 8
Hammer curls 8, 8, 8
Tricep press 8, 8, 8
Overhead press 8, 8, 8

Sunday (chest)

Same routine as Wednesday.


Any advice would be much appreciated.

[SSAlexSS]

Originally posted by arb
I've been working out for 10 yrs but haven't seen much progress in terms of mass gains over the last 2\3 yrs.

I'm 32, 185lbs, 8% bf and would like to gain 5-10 lbs whilst remaining at the same bf.

Here is my typical workout schedule:

Tuesday (back):

Dumbbell rows 10, 8, 8, 6
Lat pulldowns 15, 10, 8, 6
T-Bar 10, 8, 8, 6

Wednesday (chest)

Flat barbell press 10, 8, 6, 6
Incline dumbell

press 10, 8, 6, 6
Cable crossover 15, 15, 15, 15
Dips 10, 10, 10, 10

Thursday (shoulders)

Dumbell press 10, 8, 6, 6
Upright rows 10, 8, 6, 6
Shrugs 10, 8, 6, 6
Front lateral raises 10, 10, 10, 10

Saturday (legs, arms)

Squats 15, 10, 10, 10
Leg press 10, 10, 10, 10
Deadlifts 10, 10, 10, 10
Leg extension 15, 15, 15, 15

Barbell curls 8, 8, 8
Hammer curls 8, 8, 8
Tricep press 8, 8, 8
Overhead press 8, 8, 8

Sunday (chest)

Same routine as Wednesday.


Any advice would be much appreciated.

Stop doing cable crossovers for chest!


20 rep squats have put 30 pounds of muscle in some induvidials over 6 weeks!

do 20 rep squats for mass, 3 times per week!
but most important-
EAT LIKE A SUMO AND HAVE SUMOS MUSCLE MASS!

[JOKER47]

You will probably get from a lot of the guys here to give legs it's own day, and incorporate deads into your back day. I can't imagine myself trying to squat AND deadlift in the same day.

But that's just me.

You might also consider doing either back with bi's and chest with tri's. Or chest with bi's and back with tri's. I currently put back/bi's and chest/tri's together, but some guys have done the other way and said it works for them.


You might try some of those options to change things up if you aren't seeing gains anymore.


.02,
Joker

[JOKER47]

Originally posted by SSAlexSS



Where are deadlifts and squats???
Stop doing cable crossovers for chest!

Cheese and rice!! Read the routine!!! Squats and deads ARE there....

I see you did finally read before posting.....

[SSAlexSS]

Originally posted by JOKER47


Cheese and rice!! Read the routine!!! Squats and deads ARE there....

I see you did finally read before posting.....

I didnt notice that before posting. THE SECOND AFTER posting I found out that mistake and i have corrected it.

It happens! :0

[b fold the truth]

I see way too many 15 and 10 rep sets in there. You need a lot more 3-8 rep sets.

8% bodyfat huh? That is your main problem with why you are not gaining muscle. You need to be in the 10-14% range.

B True

[focoman]

I agree, drop the sets. Train in really low rep ranges like 2-5 for a while, and then go back to the higher rep ranges. Your body has adapted to your training style.

[tzan]

JUICE