I have reached a plateau. Routine change??

[Visions007]

Well thanks to this forum I have made some amazing progress on my body, but have now stopped making gains for about 10 weeks in both strength and weight gains. I'm now 6'3 190 pounds and my goal is to get to 215 pounds in 5 months from now.

My current routine...

Monday
Back and abs
Pull ups 1x12 1x8 1 until failure usually about 5 reps
Deadlift 1x15 135 lbs for warm up 2x8-10 205lbs 2x6 235 lbs
1 arm DB rows 2x10 50lbs 2x6-8 65lbs
Decline sit ups with 35lbs 1x12 1x10 1x8
Lat Pull 1x10 150 1x8 160 1x6 170
not sure what this excersise is called but basically a chest fly in reverse
1x10 50lbs 2x8 60 lbs

Tuesday
Chest Shoulders
Incline bench press 1x10 135lbs 2x8 145 2x6 155
DB seated military press 1x10 70 lbs 2x8 80lbs 2x6 90lbs
chest fly machine 1x10 70 lbs 1x8 80lbs 1x6 100lbs
shoulder raises alteranting from front to side
2x10 20lbs 2x8 25lbs 2x6 25lbs
pushups 3xuntil failure

Wednesday
Legs
parallell squat 1x15 135lbs 2x10 205lbs 2x10 225lbs 2x6-8 265 lbs
leg curls 1x10 100 lbs 2x8 110 lbs 2x6-8 120 lbs
calf raises with 225 lbs on squat bar 2xuntil failure
lunges 1x12 60 lbs 2x8 80lbs 2x6 100 lbs

Thursday
rest

Friday
Arms and abs
DB Bicep curl 1x12 30 lbs 2x8 40lbs 2x6 40lbs
Seated tricep extension 1x12 20lbs 2x8 25lbs 2x6 30lbs
forearm curls 3xuntil failure 50 pound bar
Preacher curls 2x10 90lbs 2x6 90lbs
Standing tricep extension with rope 2x10 100lbs 2x6 120lbs
Decline sit ups same as monday

Saturday and Sunday rest

What should I change? add? remove? constructive criticism. This routine has worked very well for me but has now stalled. I'm fairly sure I'm eating well as I;ve been gaining quality weight for 5 months, and if anything I'm eating a little more lately than I had been before about 3500 cals. Probably closer to 4000 the last few weeks.

 

[Flyer]

Did a search and only found one squat day and one deadlift day in the week.

I would change things here and there (like cut the curls) but then I'd be writing a whole new routine.

Was that routine made by a personal trainer? It seems to have alot of unneccessary volume/exercise.

For example, the curls are just not useful at your stage if you cannot bench your own body weight. Have a read of this: http://www.sosuave.net/forum/showthread.php?t=78783

Have you heard of Stronglift 5x5? go to http://stronglifts.com/ and download the ebook.

 

[shaunuk]

Hey mate, what exactly has plateued? Squats, bench, mostly everything?

 

[wolf116]

You may like to try a lower volume routine such as one in "were to start" thread.
You may have overtrained now that you have used up all your newbie gains.

 

[Quagmire911]

I would do something like this:

DAY 1(eg. Monday)
Squats 2 x 5
Squats 1 x 15
Good Mornings 2 x 10-15
Glute Ham Raise 2 x 8

DAY 2(eg. Wednesday)
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Skull crushers 2 x 10-15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Chinup/Pulldown 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15

Your deadlift seems low after 5 months of training, but I don't know your genetics. I would hazard a guess and say a more low volume approach as Wolf has said, would be a lot better.

Also squats are NOT done to parallel, this f***s up your knees in some cases. Cut the weight by 25-50% and go ALL the way down. Ass to grass.

Your warm ups also need a lot of work.

 

[Throttle]

warm ups: http://www.ironaddicts.com/Warm-ups.html

quag's worksets above are for AFTER warm-ups (they don't count towards your sets)