Help with routine

[krupt]

So I go to dental school and don't have that much time to lift...probably about 3 maybe 4 times a week. I just started this past March and have noticed real nice improvements. But I feel I am starting to hit that plateau and I feel I may need to change it up a little. Here is my routine.

day 1-chest and tri's
day 2-back and bi's
day 3-shoulders, traps, lower back

I usally do this throughout the week. Then start over the following week.

I already have decent size legs compared to most average guys so I don't do legs and the time constraint does not help either. After reading some posts, I felt like people were saying that deadlifts would help my gains...if I were to do them, what day should I throw those in....back and bi's day? Any help is appreciated.

 

[Onswoll]

So I go to dental school and don't have that much time to lift...probably about 3 maybe 4 times a week. I just started this past March and have noticed real nice improvements. But I feel I am starting to hit that plateau and I feel I may need to change it up a little. Here is my routine.

day 1-chest and tri's
day 2-back and bi's
day 3-shoulders, traps, lower back

I usally do this throughout the week. Then start over the following week.

I already have decent size legs compared to most average guys so I don't do legs and the time constraint does not help either. After reading some posts, I felt like people were saying that deadlifts would help my gains...if I were to do them, what day should I throw those in....back and bi's day? Any help is appreciated.

This is what i would suggest and this is what I do. I used to have the same routine that you do as far as what muscle groups you are hitting on a daily basis. I no longer do that, but you had mentioned that you are starting to plateau already. This is because your body is getting used to the excersises you are doing. You dont nessesarly need to change up what muscle groups you are hitting, but you do need to change up what excersises you are hitting. pick 3, maximum 4 excersises that you and your body like and hit them. All these guys who come into the gym on chest day and hit flat bench, incline bench, decline bench, dips, flys, incline dumbell presses, etc... thats WAY to much. thats exactly how you over train your muscles. pick 3 or 4 excersises that you like and hit them. now what i mean by changing up your excersises is this. say today you hit your chest, and the excersises you did were flat bench, incline bench, seated flys and dips. well next time you hit your chest, change that up, do something like incline bench, hammer strength, dumbell flys, etc... Do you see what im saying tho, you dont nessesarly have to change up your routines, but do change up your excerises, every single time. this will alow your body to be shocked and never get used to the same excersises. Hope that helps.

 

[sean usmc]

or you can do the abortion of workouts...kill all the upper..heavy 1 shoulders...then chest...then lats..then back...then...tri and the bi.s at that time you will be luck if you can hold a soda...

 

[luquillo78]

Sorry, but I don't think a routine without leg work can be called a routine...

If you want to break a plateau, you NEED to work legs. Squat heavy and do deadlifts on back day.

 

[adidamps2]

Sorry, but I don't think a routine without leg work can be called a routine...

If you want to break a plateau, you NEED to work legs. Squat heavy and do deadlifts on back day.

agreed...add in sqts and deads..
hell if you really dont want to train legs alot or afraid your legs will get too big switch out squats and deads every other week..but i say both are needed for growth and strength gains..