Changing Workout?? Please Help

J

jewfro18

0
Ok I have been doing the same workout (listed below) since September (4-5 months)...I read on this site that you need to change your workout to keep your body guessing or something like that, otherwise you reach a plateau and cannot gain very much after a certain point...the only changes i have really made are going from 3x5 on bench to 3x8, and I changed up my ab routine a little...Based on my workout, what can I change to keep myself from reaching a "plateau"?, which I think I have already reached since I have not moved up in weight for a while...Also, how often should I change my workout?? As for abs, I pretty much have access to anything, and right now just do 3x45 on the decline bench, then 3x35, then a little crunch routine which is about 250 crunches...should I change that up also??? I really really appreciate any help anyone can offer...Thanks in advance:)

Monday, Wednesay, Friday: 3x10 Bench Press (w/ a burnout set)...3x10 close grip bench....3x10 Decline Bench....3x10 incline bench...3x10 chest fly (machine)...3x10 shoulder press...3x10 front/lat raise...then finish off / abs which I do on one of those decline ab benches but i wont get into that workout now....

Tuesday, Friday: 3x5 Squats....3x10 Leg Curls...3x10 Leg Extensions....3x10 Lat Pulldown...3x10 Seated Row...Bicep Superset...3x10 Overhead Tricep Extensions...3x10 Upright Row...3x10 rotating shoulder shrugs i guess you would call them
 
any more help?? Basically what I really need to know is how often i have to change my workout so I don't reach a "plateau"...and would just changing up the sets/reps of a lift be considered changing up the workout, or would I need to change the lift completely? Thanks for any help
 
you got a million horizontal push and so little horizontal pull? what makes you think the chest needs so much more work than the back?
 
I dunno I am honestly just focussing on getting big, preferrably in my chest area...I understand that doing more back would help me lift more on bench and what not, but I only have so much time...I'm not really concerned bout doing a strength exercise such as hang or power cleans i guess, just something thats gonna get my chest big, but i feel like I have reached my limit in some exercises and can't go up anymore...thanks for the help
 
the thing is, if have more pushing than pulling you're chest will become tighter than you're back, which will pull the shoulders forward causing postural problems which will lead to injury. Besides, with bad posture, you'r chest doesnt look as big as if you have good posture ;)
 
hahah alright thanks...so do you think i am overworking my chest, or I just need to do more back lifts? and do i need to change my workout, I have been doing the same thing for about 4 months now??/ Thanks again for any help
 
yes, i think you have overworked it.
Personally i would go with a 3 days a week fullbody workout.
Bran posted a good example for exersices, the basic exersices.
though i feel he left out rows :p

about 26-30 volume for each muscle group. so if you do 3x10 for the bench press 3 times a week, its enough, that also could be too much.. i think alot of people only bench press 2 times a week (myself included)
 
when it plateaus i would say. many people live by a rule of changing it every 1,2 or 3 months. But if 3 months pass and you are still making gains, why change? If it aint broke, dont fix it ;)
 
This is ridiculous.


You don't need to change your workout routine every 5 minutes. Focus on slowly upping poundages on the big lifts, and you'll get bigger. Here are the big lifts:
Squat
Deadlift
Bench/Dips
Row/Pullups

and a few others. You're deluded in thinking that exercises like squat and deadlift won't have an effect on the size of your chest. They will.

Progressive resistance, food, and rest = SIZE and STRENGTH.


DON'T BE A FOOL!
 
aite thanks...and i got that i dont think i gotta change it every 5 minutes, but ive been doing the same **** for 5 months now so i was thinking it was time for a change
 
When I switch my routine I change just from barbells to dumbells and from squats to lunges. But I only do it for a week or so.
 
cutting is usually what people do after bulking for a while. Dieting down to get rid of the fat. But hey, if you dont think you're getting saggy yet, why eat less? :D
 
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