ShapeFit.com

[yank]

i have been weight lifting for about roughley 3 years and have made some decent ganes but have have hit a plateau and have been stuck in one for months, and i have also only got a home multi gym with basic compund exercise ability and have barbell and dumbells.

this is my routine(compound exercises) i usualy do one set of each exercise after a warmup until positive failure then move on as i can not do any more of that exercise, is it my routine??

monday-chest, back
bench press,
chin ups,
fly press,
push ups,
upright row

wednesday-shoulders, biceps, triceps
lateral front raises,
bicep curl,
triceps press down,
bicep curl
reverse grip,
backside pressups

thursday- thighs, calves, stomach
single leg extensions,
single leg curl,
squats,
romanian dead lift,
weighted crunch
weighted side bends

i would desperatley like some ones input on this as i am very frustrated and am at the stage of giving up.

[swanso5]

- don't give up, that's being soft
- bb's and db's are all you need
- all of those exercises aren't compounds
- you need more vol and less exercises...1 set to failure won't get the job done
- try something like this:

mon
squats 4 x 6 (heavy)
stiff legged deadlifts 3 x 12 (heavy)
static lunges 3 x 8/leg (moderate to heavy)
pull ups alternated with push ups 3 x as many as you can / 12 (find a push up variation that is moderate effort for 12 reps where you could maybe get 14 or 15 in a full effort)
5 free mins doing sml muscle groups but don't exceed 1hr total training time...if the workout takes 54mins than you have ONLY 6mins for free time

wed
bent row 4 x 8 (heavy)
bench press 4 x 8 (heavy)
face pulls alternated with straight arm pulldowns 3 x 12 (moderate wt not real hard)
hang clean and push press 4 x 6 (focus on speed before wt and technique of course)
free time (different exercises than mon)

thu
deadlifts 4 x 6 (heavy)
reverse lunge 3 x 10/leg (moderate)
seated cable row alternated with db incline press 2 x 12
rear delt raise alternated with chin up 2 x 12 / as many as you can
free time - this will be longer than other days

as yuo cans ee we go for a heavy, medium, light type of system as you need to train 3 days in a row...if yuo can go to mon, wed, fri than yuo can do the same but you can go heavier as recovery will be longer