Alternate FB

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NoSweatNoGlory

0
Ok it seems most of my lifts are slowly slowing down, as im guessing ive been doing my routine for a bit too long. I need some suggestions on an alternate
3x full body. Do I need to change up the exercises or is changing my workout to a 5x5 good enough with some variation? right now im doing a 3x8 on some lifts and on my squat and dead im doing 5 sets 8,8,8(hopefully),5,3.

Here is my workout

FB A

Squat
BB flat bench
db shoulder press
lat pulldown
seated row
calf raises (optional)
leg press

FB B

traditional Deads
db flat bench
db shoulder press
lat pull down
seated row
leg press

my workouts are basically the same although i try not to squat and dead on the same day. My squat is still improving, and my dead as well, but my bench is slowing, as well as my press.

I was thinking about switching my deads to romanian and throw in some decling and incline chest press more often, although i do it sometimes but do more of flat bench. Is there an alternate to the row? or pulldown? (db rows?) or should I just keep trying to increase weight? Im sure i'll get through this hump. or is a 5x5 the solution?

any suggestions would be appreciated.

thanks guys and girls
 
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How often do you typically change things up? And this is hard to answer because this really depends on what you goals are.

I personally change often and for example... when I mix things up from my flat bench... going to incline will make things different and I see and feel new progress... Then decline is good too... then eliminating the typical bench and doing dumbbell butterflys... etc..
 
so would you suggest alternating maybe every 1 or 2 weeks on exercises or should i commit to an exercise for maybe 6 weeks or so?

Right now my current goals are to build massive amounts of muscle, as I am on a bulk for another 2.5 months. Then I will cut.
 
An alternating (each session) example would be... (I'm using a Quad Dominant example)

Quad Dominant Monday - Single Leg Squat and Lunges
Quad Dominant Wednesday - Back Squat
Quad Dominant Friday - Front Squat

They are all quad dominant exercises. I am not sure how the weight would vary for each of these exercises even though their all quad dominant, but they are probably about the same except that the Unilateral Squats are half less (something like that). This is just how I would alternate the exercises to keep the body guessing and use all movement patterns. Our body's can easily adapt to an exercise quickly. Like for Bench Press, you can alternate bench press and incline press and another chest exercise or just alternate 2 of them.

If you do not want to change exercises every session, you can also keep your body guessing by changing the exercise order.
 
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